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, it is absolutely possible to stay healthy and happy. All you need is the willingness to give your diet the attention it deserves.
Supplementation is essential after 50 because the absorption and digestion of proteins and minerals becomes more difficult, and without a bit of help, this can lead to a variety of ailments such as osteoporosis, fatigue, and 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 in conjunction 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 and osteoporosis. Magnesium is often overlooked and is essential to your cellular health. Supplementing with 400mg of magnesium citrate is a good way to go. Calcium needs increase by 20% after age 50. 1200mg 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 and sea vegetables 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 (100g/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 muscle mass to decrease, 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.
6: Avoid White Sugar and Flour: With the diabetes epidemic, just about all Americans know that white sugar and flour products aren’t good, but simply switching to whole wheat isn’t enough. We must look at the ingredients in what we buy because sugar is in just about anything from condiments to cereal to pasta sauce. If sugar, cane juice (or evaporated cane juice), high fructose corn syrup, sucrose, or brown sugar is in the top 5 ingredients in any product, leave it on the shelf.
7: The brighter the better: Nature doesn’t make a mistake. We have all of these gorgeous fruits and vegetables available to us. The brighter or darker in color your vegetables are, the more nutrient dense they are. Eat at least 3 ½ cups of fresh vegetables daily to get your proper amount of antioxidants.
