Good Lifestyle

Once the celebrations to hit yourhalf-century mark Melted and you have had a chance to look good yourself in the mirror, perhaps you may think that "Gee, it's time to startTake better care of myself! "

You know that the risk of many chronic health problems tend to increase with age. And after 50 years, if you're realistic, you play on the back nine of life. Do not escape, of course. In contrast, after 50 years will be some of your best, especially if, as you said, you start taking better care of yourself by eating healthily, exercising and reducing stress. There is another proactive step that you might consider: start taking supplements to ensure your body receives the nutrients you might be missing now that you're a little older.

We asked doctors and dietitians for their suggestions for the best supplements for people over 50 years. Take a glass of water and read. And if you specifically want supplements that can help you lose weight, checkthese dietitians recommend.

While most of us get all theVitamins and minerals we need from our foodOccasionally dietitians recommend amultivitamin Micronutrient Supplement spreads sheet. But all multivitamins are not a good multivitamin. First, if you have more than 50 years, the Multi Take should be free of iron unless your doctor tells you otherwise. Iron can mask the symptoms of anemia and can inhibit the effectiveness of some medications.

A quick way to find the best multivitaminine is to be sure that it contains acid B12 and folic. "It should be bioactive and natural forms of B12 (methylcobalamin or search adenosylcobalamin on the package) and the natural form of folic acid (L-methylfolate)," saidSheldon Zablew, MD, Psychiatrist and author ofYour vitamins are obsolete. "Most supplements contain artificial forms thereof that are difficult to metabolize and absorb. Both are critical for all other vitamins depend on their operation."

B12 and folic acid areespecially important for a healthy brain. "These nutrients are required to produce neurotransmitters, the chemical messengers that allow communication between brain cells," says Dr. Zablew. "The low B12 and folic acid can lead to depression, anxiety, fatigue, decreased concentration and poor sleep. Take optimal amounts also reduce chronic inflammation, which leads to new causes of disease and unhealthy aging. "

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Collagen is a protein that can improve the elasticity of your skin, help reduce the appearance of fine lines and wrinkles. "As we age, our collagen decreases and should be restored," saidAnna Reisdorf, RD, A registered dietary nutritionistYard of well-being. "A collagen peptide supplement is simple to add to your routine, you can simply add them to any drink I also recommend vitamin D to anyone over 50 years because you produce less with. age. This is important for immunity and bone health. at least 1000 IU per day. "for more, seeWithout a sign that you lack vitamin D, say experts.

This plant compound found in red wine and red grapes have antioxidant properties. "Much of the aging is due to damage caused by free radicals," says Reisdorf. "Get a boost of antioxidants resveratrol and green tea extract can help." It has also been shown that resveratrol lowering blood pressure and has other heart benefits. Acontrolled human study placeboI found that participants who were taking daily raisin grapes from resveratrol-enrichis grapes, had a 2.6% reduction in LDL cholesterol (bad) compared to any reduction in blood fat. in the placebo group.

Mostly because of the reduction of dairy food consumption in recent decades, calcium is considered a nutrient of concern in the 2020 dietary guidelines for Americans. "After 50 years, women need more calcium - 1,200 milligrams a day against 1,000 and men may not have enough calcium to meet their needs," saysElizabeth Ward, MS, RDN, a nutrition expert after 50 years and co-author ofThe menopause diet plan, a natural guide to managing hormones, health and happiness. The calcium of a dietary supplement is best absorbed by doses of 500 milligrams or less at a time, said Ward. Calcium carbonate is absorbed better when taken with food, while calcium citrate can be consumed with or without food.

ResearchSuggested a link between low levels of omega-3 fatty acids found mainly in fish oil and the increased risk of age-related cognitive decline, such as dementia and Alzheimer's disease. According to the American Heart Association (AHA), omega-3 fats help maintain the heart to be able to fight properly and reduce the risk of erratic rhythms that can lead to a sudden death of a crisis or stroke.

"Omega-3 fats are also useful for reducing triglycerides raised in the blood, slowing plate formation in the arteries and possibly lower blood pressure, which tends to increase with age," says Ward. "Fish and seafood are the best sources of DHA and EPA restoration, but most people do not eat the 8 ounces suggested weekly to help prevent heart disease and will probably benefit supplements. omega-3 with DHA and EPA. "

The FDA recommends more than 2,000 milligrams of DHA and EPA daily from food supplements and possibly less if you take some medications.

The most enlightened vitamin takers swallow full multivitamin, vitamin D and vitamin C. The next complement on the first four list of nutritionistsMarie Ruggles, Rd, CDEFor people over 50 is the mineral zinc. "This is a critical nutrient for preventive health and global immune function," the author ofOptimize your immune system: Create health and resilience with a kitchen pharmacy. "The only good source of zinc is oysters, that most people do not eat regularly, supplementation is important."

This nutrient has antioxidant properties and it is believed to be useful for conditions such as asthma and arthritis, and some clinical evidence (but not all) suggest that this could help prevent prostate cancer. While you can take a selenium supplement, whole foods can also provide it. The ruggles suggest that eating just a daily Brazilian nut will provide the selenium you need.

Choline is an essential nutrient that supports the liver and muscles and is one of the cell membranes, which protect the inner operation of the cells. It is also the raw material to produce a neurotransmitter that allows the cells of the nervous system to communicate with each other.

Some studies (not all) suggest that choline is associated with better memory retention with age. Animal foods, such as eggs, meat, poultry and seafood, provide the largest choline. "Men require 550 milligrams of choline daily while women need 425 milligrams of choline daily, but research on the National Survey on Health and Nutrition Review (Nhanes) shows that women Consume on average only 278 milligrams, "said Ward. "Research suggests that choline needs of menopausal women are higher than during their premenopausal years."

Ward says that multivitamins contain little, if any, from Choline, it therefore recommends buying Choline Bitartrate supplements to get the biggest choline of your money.

Read this:

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