It’s true, our Baby Boomer population, those aged 51 to 69, is more active and healthier than ever before. So much so, that the U.N. estimates that by 2050 the world population will have more people over age 65 than children aged 5 or younger for the first time ever. But even though you may look and feel younger, you still can’t change the fact that wear and tear over time does take a toll on your body’s 37 trillion cells. You can’t see these changes on a daily or weekly basis, but you can from one decade into the next. Skin becomes less supple, bones get thinner, and disease risk increases. And then there’s that matter of where you left your keys.
Even though aging is inevitable, you can slow the process. Eating healthy foods, exercising, and managing stress are well-known tactics. And supplements can help you grow old gracefully, too. Although this topic is worthy of a book, here are a handful of age-related conditions and beneficial supplements to consider.
Stamina naturally decreases as you get older, in part because aging reduces the activity of cells’ energy factories, called mitochondria. A variety of nutrients power these mitochondria; in particular, coenzyme Q10 (coQ10) and L-carnitine can help mitochondria maintain their oomph.
DOSE: Start with 25–200 mg coQ10 daily, and add 1,000 mg L-carnitine daily, if needed.
Osteoporosis poses a serious risk for postmenopausal women. Although calcium is widely touted for maintaining strong bones, you need vitamin D to actually move the mineral into bone. And bones contain plenty of magnesium too, so be sure you’re getting enough.
DOSE: 500 mg calcium as calcium citrate; 200–500 mg magnesium as magnesium citrate; 2,000– 5,000 IU vitamin D daily.
After age 60, your risk of severe muscle loss rises, increasing risk of falls. The branched-chain amino acids (BCAAs), particularly L-leucine, have been shown to increase muscle. You also need vitamin D to make muscle, which holds your skeleton in place.
DOSE: Follow label directions for BCAA use, or take 3 grams L-leucine daily; 2,000–5,000 IU
vitamin D daily.
Curcumin may be the best researched natural anti-infammatory, blocking almost 100 biochemical pathways involved in inflammation. For osteoarthritis of the knees, glucosamine and chondroitin reduce pain; some studies even show a regeneration of cartilage pads.
DOSE: 200–1,000 mg curcumin daily; 1,500 mg glucosamine sulfate and 1,200 mg chondroitin sulfate daily.
None of these recommendations will do you much good if you can’t remember them. According to voluminous research, the best memory enhancing nutrients may well be a combination of phosphatidylserine (PS) and omega-3s, especially docosahexaenoic acid (DHA).
DOSE: 100–300 mg PS daily; 1–2 grams DHA daily.
Article from September/October 2015 Living Healthy Everyday Magazine. Download your copy here.
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