Protein Isn’t Just A Fitness Thing—Why Women 50+ Need More

We’re well aware of the buzz around carbohydrates and fats, but protein is often an overlooked component of our dietary needs. Recent research suggests that women 50 and over should aim to get an average of 20-25 grams of protein three times a day to maintain healthy bones and muscles. If this feels like an overwhelming task, consider high protein options such as lean meat, trail mix, or Greek yogurt. Learn more in my T Chats video.


Tieraona Low Dog, M.D. is a leading medical expert in the fields of integrative medicine, dietary supplements, herbal medicine, women’s health, and natural medicine.

Don’t Be Afraid To Ask Your Doctor About Vitamin D

I get a lot of people these days asking me whether or not they should have their vitamin D levels checked, and for good reason: It’s difficult to know on your own if your levels have fallen too low. Several factors are at play: obesity, living in a northern latitude, certain medications, dark skin color, and the widespread use of sunscreen, which diminishes your body’s ability to produce vitamin D. Despite living in often sunny New Mexico, a blood test showed that even my levels were low.

If you’re wondering about your own vitamin D levels, watch my T Chats video, and check in with your primary care provider.

Tieraona Low Dog, M.D. is a leading medical expert in the fields of integrative medicine, dietary supplements, herbal medicine, women’s health, and natural medicine.

3 Things Women Can Do Now To Improve Their Health

Now is the time to take your health and wellness into your own hands. There are a few simple things that women in particular can do to take charge and make a large impact on their physical health and wellbeing.

1. Being conscious of what we put into our bodies has the power to change lives and health.

Use food as medicine to fuel and nourish the body. Eat a wholesome diet with foods that are as close to nature as you can, and utilize the potent medicinal properties of many common culinary herbs and spices. I also suggest that most women take a daily multivitamin to supplement against potential gaps in their diet.

2. Find a way to move mindfully.

It can be easy to underestimate how much we eat and overestimate our movement. Fitness trackers are a popular way of measuring whether we’re on track to meet our daily recommended 10,000 steps. The benefits of regular exercise are amazing. Just 30-45 minutes most days of the week can reduce the risk of heart disease, protect our bones, and boost our mood.

3. A healthy body is nothing without a sound spirit.

The practice of self-love and self-acceptance helps us to change the things we can, while learning to accept those thing that are immovable and unchangeable. Instead of worrying about an idealized version of yourself, respect where you are at this moment in your journey, and use your ambitions and dreams to respectfully and gently work towards a better you. Find out more in my T Chats video.


Tieraona Low Dog, M.D. is a leading medical expert in the fields of integrative medicine, dietary supplements, herbal medicine, women’s health, and natural medicine.