Vital Nutrients for People Over 50

As we get older, our bodies need more nutrients to stay healthy. Getting a healthy, balanced diet and supplements as necessary can make sure that we stay in the best possible health even as we age. However, the American Dietary Association reminds us that older people need more nutrients but fewer calories, since the metabolism tends to slow as we age.

Every person has a different level of physical activity and a different metabolic rate, so the exact number of calories needed depends on the individual. However, everyone needs about the same amounts of seven essential nutrients; so without further delay:

• Vitamin A – We all know that vitamin A is good for our eyes, but it also is healthy for the skin and for immune function. Carrots, cantaloupe, summer squash and green leafy vegetables are all good sources of this vitamin.
• Vitamin B12 - Vitamin B12 helps give a higher energy level and nervous system health, which helps establish mental and emotional clarity and stability. Meat, eggs and dairy products are good sources of B12.
• Vitamin C – This vitamin boosts the immune system, can help alleviate cold and flu symptoms and is a powerful antioxidant. Many older people suffer from iron deficiency, which can be helped by having vitamin C along with your food – the vitamin helps your body absorb iron from your food more efficiently. You can get vitamin C from citrus fruits and juices, as well as from some vegetables.
• Vitamin D - Vitamin D helps you to absorb calcium more efficiently, keeps your skin healthy and is essential for bone health. You can make Vitamin D on your own – you just need 20-30 minutes of sun two to three times weekly. You can also get Vitamin D in your diet from eggs, tuna, enriched milk and mushrooms.
• Protein – People over 50 should have at least five ounces of protein daily. Meat, eggs, beans and dairy products are good sources of protein.
• Folate - Folate helps your blood to bring more oxygen to the body. The best sources of folate are spiach, kidney beans, strawberries, peas, romaine lettuce and broccoli.
• Calcium - this is one of the very most important mineral nutrients, especially for older people. Those over 50 should have at least 1,200 milligrams of calcium each day. The richest sources of calcium are dairy products, but calcium is also found in green leafy vegetables, cereal and some enriched juices.

If your diet is coming up short in terms of any of these seven nutrients, you may be in need of supplementation. High quality nutritional supplements are available which can help your body get what it needs to stay in peak health.

No More Energy? It’s Time to Fill Your Tank!

If you’re anything like me, you’re always on the go. You’ve got a lot going on each and every day. You want to do it all and do it to the best of your ability. You just don’t have the time to get sick or become exhausted. However, your body will eventually get tired and force you to rest. How can you tell if you are nearing the point of exhaustion? Fatigue is the signal that you may be getting close to burning out.

Being fatigued is your body’s way of telling you that you’ve been overdoing it or not getting enough food or sleep. Of course, there are also many medical conditions and diseases which can also cause fatigue, so it’s probably a good idea to ask your doctor first if you are suffering from severe or chronic fatigue. However, if it’s just your over-scheduled life that’s causing you to feel a little lacking, the cure is pretty simple. You need to focus on sleep, nutrition, relaxation and hydration.

These are four very important things for your overall health and they don’t come in a bottle. Well, water can of course and people will try to sell you special beds, but you really don’t need these; you do need sleep and water though. While this may seem such a common sense thing that it doesn’t bear mentioning, think about it for a minute. How often do you actually drink two liters of water in a day? How often do you get a full eight hours sleep? And when it comes to nutrition, you probably hear a lot of half-baked diet advice about avoiding some foods and loading up on others, rather than the much healthier habit of eating, small, frequent meals which are varied and nutritionally balanced.

Another thing you no doubt hear a lot about is the enormous number of energy drinks, bars and supplements out there. All of them are extensively advertised; and all promise to give you a higher energy level if you’ll only buy them. Now they can’t all be telling the whole truth. Think back to the basics of nutrition. You can make energy from three things and only three things – proteins, carbohydrates and fats. That’s it; all other nutrients just help you to use the energy made from these three primary sources. This means that no pill or energy drink can give you the same kind of energy as you get from food. Guarana, caffeine and all of those other energy boosting supplements are just stimulants; the effect is only temporary and we all know about the crash that comes later.

To put it simply – energy means calories. If there’s no calories, it’s not real energy. While there are no supplements which can offset unhealthy lifestyle habits, by just adopting a healthier set of habits, you’ll have no need for these energy supplements. Now it may take some doing to adjust to living a healthier life, the results will be more than worth the effort.

If you’re in need of more energy, the first step is to start keeping an energy log. Track the following for two weekdays and a weekend – when you eat (it doesn’t matter as much what you’re eating, but keep track of the time), when you sleep and for how long, what beverages you consume and how much, any and all relaxation taken that day and a record of how much energy you had – track highs and lows. Now start your log and we’ll compare notes in two weeks. At that point, we’ll talk about your results and how you can increase your energy level.

How to Attack Child Obesity

A shocked silence fell over the attendees at a recent conference of the American Heart Association when it was announced that almost one third of U.S. children are overweight, with about 20% being obese. The CDC (Center for Disease Control) states: “The prevalence of obesity among children aged 6 to 11 more than doubled in the past 20 years, going from 6.5% in 1980 to 17.0% in 2006. The rate among adolescents aged 12 to 19 more than tripled, increasing from 5% to 17.6%…An estimated 61% of obese young people have at least one additional risk factor for heart disease, such as high cholesterol or high blood pressure.”

Now, we can all agree why obesity has become such an epidemic among U.S. children – poor diets and lack of exercise. The 2007 YRB Survey indicates that teenagers are also slipping into a dangerous pattern of unhealthy diets and low activity levels:

• About 80% ate fruits and vegetables less than five times per day the week before the survey was administered.
• About 35% drank a can, bottle, or glass of soda (not including diet soda) at least one time per day during that same period.

This unprecedented rise in the prevalence of obesity seems set tocontinue and will likely place our nation’s health care system into crisis as it struggles to cope with a massive increase in heart disease, diabetes and other weight-related illnesses in the coming decades. The American Academy of Child and Adolescent Psychiatry is in agreement with all the other medical authorities here – these health problems are directly attributable to obesity.

In the developed world, childhood obesity is already at shocking levels. It is also on the rise in the developing world; unless some changes are made, a global healthcare crisis seems unavoidable.

It is well known that eating breakfast improves academic performance. However, many teenagers think that skipping this meal will help them to stay slim and attractive; which is entirely wrong! When children skip breakfast, they usually more than make up for it by snacking more frequently and eating more at lunch and dinner. Breakfast is the one meal which should not be skipped and this needs to be ingrained in our children from a young age.

Children have plenty of healthy breakfast options open to them – breakfast should include protein, carbohydrates and fruit. Remember, breakfast should make up at least a third of you daily nutrients! Cheese, eggs, yogurt and peanut butter are all good choices which children enjoy.

For carbohydrates, cereal is a good way to go. Give your kids cereal which contains plenty of fiber (2g/serving or more) but is low in sugar (10g/serving or less). Fiber helps you feel full and prevents snacking. Oatmeal or whole wheat cereal are also good choices.

Waffles with fruit or light syrup or toast are also excellent carbohydrate options. Make sure you work in some fruit at breakfast, since it can be hard to get the recommended daily servings otherwise. Even some sliced strawberries or bananas in yogurt or on cereal can fit the bill nicely.

And don’t forget exercise – this is equally important. Encourage your child to get involved in sports or other physical activities, which will help them to increase their metabolism and burn off more calories from their diet.
 

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