So what is the key to health as we get older? Is a question I get asked a lot. Keeping active and stress free can help but nutrition is also essential. As we get older are bodies needs can increase for certain supplements or foods just a limited few are listed below.
Your body produces Coenzyme Q10; it helps cells manage your body’s energy supply. But as you get older, production decreases. So CoQ10 deficiency is common, especially among older adults, links with periodontal disease were this antioxidant is stored and heart health. Not only that CoQ10 can optimise brain function and provide energy support. This antioxidant has proven to be particularly beneficial for improving the appearance of aging skin. A clinical trial in Japan found adults who took CoQ10 reported a reduction in wrinkles, and a 2016 study found an association between 150 mg of CoQ10 for 12 weeks and reduced wrinkles around the eyes and mouth compared to placebo. Co Q10 can be found in sardines and mackerel whilst, vegetable sources of CoQ10 include spinach, broccoli, and cauliflower.
Another antioxidant, Vitamin C also helps your body produce collagen. It can protect against as well as repair sun damage, brightening and evening your skin tone. High vitamin C foods include bell peppers, dark leafy greens, kiwifruit, broccoli, berries, oranges, tomatoes, green peas, and papayas.
Vitamin D is often referred to as ‘the sunshine vitamin’, vitamin D is created when sunlight touches the skin. The positive effects of this vitamin on healthy bones have long-been recognised. What’s now becoming apparent is the many other ways it supports good health. Unfortunately, modern lifestyles mean that, for many, levels of this vital nutrient within the body have dramatically dropped. The NHS now advise that everyone, should consider taking a daily Vitamin D supplement. Food sources include egg yolk, Fatty fish, like tuna, mackerel, and salmon or foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
The omega-3-fatty acids, EPA and DHA, in fish oil help your blood flow freely, improving vitality by giving skin and even hair a more youthful appearance. Fish oil also reduces inflammation that can lead to many diseases of aging, including brain aging. Additional benefits of fish oil include improved mood and lowering “bad” LDL cholesterol. The recommended dose is generally 2000 mg, but check with your doctor to make sure of the best dose for you. As these are a blood thinner never take with blood thinners, before an operation or if you suffer with a clotting disorder. Omega 3 can be sourced from oily fish such as salmon, mackerel or sardines.
Curcumin the bioactive ingredient found in turmeric is known to help reduce pain, inflammation and stiffness. Curcumin has the ability to bring down inflammation in the body, across multiple pathways, all at the same time. It may also help to protect and maintain the health of joints and bones, and their flexibility.
Any changes you make to how you eat or if you decide to take a supplement please consult a health professional first.