Did you know that metabolism slows down 5-10% every decade past the 20s? Not to worry; while it may seem like a daunting statistic, you can adjust to the changes that time brings and fuel your body for vibrant good health. No matter what decade you’re in, you need to give your diet the attention it deserves.
Age 50+
Supplementation is essential after 50 because it becomes more difficult to absorb and digest proteins and minerals. Without a bit of help, this can lead to a variety of ailments such as fatigue, osteoporosis and other chronic illness. Take necessary precautions with these essential nutrients and dietary tips.
1: Betaine hydrochloride: Our bodies digest food less efficiently as we age because stomach acid declines. Betaine hydrochloride can support digestion when taken with meals and may be taken along with with digestive enzymes.
2: Vitamin B-12: Insufficient Vitamin B-12 levels can lead to fatigue, brain fog and a higher risk of heart disease. Vitamin B-12 is particularly hard to absorb as we age, so a sublingual supplement is suggested.
3: Magnesium and calcium: Both of these are essential to prevent and reverse osteopenia (pre-osteoporosis) and osteoporosis. Magnesium is often overlooked and is essential to your cellular health. Supplementing with 400 milligrams of magnesium citrate is a good way to go. Calcium needs increase by 20% after age 50; 1200 milligrams is a good dose. Calcium and magnesium work together because magnesium stimulates a hormone for the bone to absorb calcium, and vitamin D transports it (see below). Dark leafy greens like kale and collard greens, and sea vegetables like kelp and nori, provide high amounts of both nutrients. Goat products are a better choice than cow’s milk for calcium because they have 25% less saturated fat.
4: Vitamin D: Vitamin D is another essential nutrient. Not only is Vitamin D critical for bone health, but it also decreases the chance of breast cancer. The most concentrated sources of natural vitamin D are found in fatty fishes like tuna, herring, mackerel, salmon, sardines and anchovies as well as egg yolks. If these foods are not high on your weekly intake list, a vitamin D supplement is a great choice.
5: Protein: Include adequate protein in your diet (100 grams per day). Choose foods that are rich in high-quality protein, such as organic eggs, free-range poultry and lamb, and ocean wild-caught fish. Protein deficiency can cause decreased muscle mass, fatigue and mental fog. Nuts and legumes contain protein as well, but are not as concentrated as the protein found in meat and animal products.
AGE 25-40
This is the time of life when people need to work harder to balance their stress hormones because getting out in the work force, building a career, starting a family and other life stressors are at their highest. Individuals in this age range should safeguard themselves against adrenal fatigue or burnout. Potassium is a great nutrient for the adrenal glands. The foods below are highest in potassium:
Swiss Chard
Kelp
Sunflower seeds
Almonds
Raisins
Parsley
Figs
Avocados
Yams
Pecans
Healthy eating for any age involves such basics as eating three meals a day with nutrient-dense snacks in-between, eating foods from a variety of different food groups, especially fruits and vegetables, and eating when hungry/stopping when full.
Try this dish as a way to get a heavy dose of B vitamins, antioxidants, calcium, magnesium and trace minerals.
Asian Salad with Sesame Crusted Chicken
For the Chicken
Ingredients:
6 skinless, organic boneless chicken breast halves (1 ½ lb total)
2 large eggs
1 ¼ teaspoons Himalayan pink salt
1 cup sesame seeds (we used a mixture of black and white seeds)
3 tablespoons avocado oil
Gluten-free bread crumbs
Pepper to taste
Preparation:
If chicken breasts are more than ½ inch thick, put them between 2 sheets of plastic wrap and gently pound with the flat side of a meat pounder or with a rolling pin until they’re ½ inch thick. Whisk together eggs in a shallow dish. Put sesame seeds, gluten free breadcrumbs, salt and pepper in another shallow dish. Dry the chicken on paper towels. Dip first in egg, then in sesame seed mixture.
Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Reduce heat to moderate and cook 3 pieces of chicken, turning over once with tongs, until coating is golden and chicken is cooked through, 10 to 12 minutes, then transfer to a plate. Remove any browned sesame seeds from skillet, and cook remaining chicken.
Asian Dressing
Ingredients:
1 shallot
1 clove garlic
Juice of 1 lime
¼ cup minced cilantro
2 tablespoons toasted sesame oil
2 tablespoons fish sauce
Toss all ingredients in a salad dressing container
Asian Salad
Ingredients:
Napa cabbage, sliced thin
Baby spinach and/or mixed greens
Sliced almonds, lightly toasted
1 red pepper, roasted and skinned
