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In Today's Issue
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
- 7 Key Nutrients To Learn After 50
- 1 Quick Technique To Burn More Fat
Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
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7 Key Nutrients To Learn After 50
Dear Reader,
Even if you've ignored getting fit, taking care of your health in your younger years - had a bit too much fun in a mis-spent youth... the passing birthdays have a way of making you pay closer attention to your body, and how healthy it is. Here are seven important nutrients that you need to be sure you get enough of after your fiftieth birthday.
1. Vitamin D: According to recent research, the vast majority of women aren't getting enough of this nutrient. One study found that those with the lowest blood levels of vitamin D were nearly two times as likely to die from any cause when compared to those with the highest levels.
Other research has linked adequate vitamin D intake with lower risks of obesity, type 2 diabetes, heart disease, high blood pressure, osteoporosis, depression, some cancers and even brain problems like Alzheimer's. This very important nutrient is also associated with better immunity, muscle function and prevention of injuries.
And though we get vitamin D from being out in the sun, the natural ability of the body to synthesize this nutrient declines as we get older. Also of note the location, cloud cover, smog, sunscreen use and time of day and year all affect how your body produces vitamin D. The best food sources are wild salmon, whole eggs and mushrooms as well as fortified dairy.
2. Calcium: Because bone density goes down faster after the age of 50, estimates suggest one in three women over this age will have a bone fracture. In the first years after menopause a woman can lose from 3-5% of her bone mass each year. Calcium is needed for muscle contractions, helping you get the most from your exercise regimen. It's also important for nerve function and assists in maintaining your body's acid/base balance.
Dairy is your first thought when it comes to getting the right amount of calcium, but there are several plant based sources like dark leafy green veggies, beans and lentils as well as nuts and dried figs. If you do take a calcium supplement, be sure not to take too much. This can have potential side effects like kidney problems, kidney stones and calcium deposits in the soft tissues.
3. Probiotics: These organisms have been shown to boost immunity, help digestion and skin health, lower LDL (bad) cholesterol, fight gum disease and help with weight control. You get probiotics from yogurt, kefir, kimchi and sauerkraut, if might be hard to take in enough of these good bacteria without a supplement. Ask your doctor or dietitian for a brand and amount as there's no standard dose like what's been established for vitamins and minerals.
4. Omega 3 fatty acids: Both DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are essential fatty acids associated with many benefits. Some of these include healthy vision, brain tissue, skin and hair, improved circulation, lower muscle soreness, a reduced risk of heart disease and depression as well as a drop in inflammation, known to trigger disease and aging.
Salmon and sardines are great sources of these good fats, as are plant-based foods like flaxseeds and walnuts. If you do take a supplement, remember there's no standard daily dose. Experts recommend 1,000 mg of DHA/EPA combined. For those with heart disease it's important not to go overboard, so rely on advice from your own healthcare team.
5. Magnesium: This must-have mineral is involved in over 300 bodily reactions and can help you feel energetic. Magnesium does so much for us, it helps maintain the normal function of muscles and nerves, keeps your heart rhythm steady, supports a strong immune system and bones, plus cuts stroke and heart disease risk. Many women don't get the recommended intake.
Some good natural food sources of magnesium include spinach, almonds, cashews, black beans, quinoa and pumpkin as well as sesame and sunflower seeds. If you do try a supplement, look for a product with more than 100% of the daily value of 400 mg unless your doctor or dietitian has told you something different.
6. Fiber: Fiber brings a steadier rise in blood sugar and a lower insulin response by the body, while also helping you feel fuller longer. It also helps keep your digestion in good shape. Getting enough fiber in the diet is a smart weight loss strategy. To get what you need, choose on foods that are natural sources like fruits, veggies, beans and lentils, and moderate portions of nuts and whole grains like oats, whole grain rice, quinoa and barley.
7. Water: This is your body's most vital nutrient, needed for every body process and excreted from the body all the time as well. Replacing these losses can help you improve your mood, metabolism, digestive health and skin.
About 20% of your fluid needs are meet by food, but that leaves the majority to come from fluid intake. While other drinks and broth can count as fluid, water is still the best choice for both taste and lack of calories.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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*Disclosure: compensated affiliate*
Sources:
http://news.health.com/2014/01/24/7-ways-you-should-tweak-your-diet-as-you-age/
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