They say Age is just a number!
Many celebs and athletes have proved this point and they are living testaments to this fact that with a healthy lifestyle and food habits, no matter what your age is, the years will pass off like a breeze. Age brings with itself the baggage of various physical challenges like Sarcopenia, a degenerative loss of skeletal muscle mass, bone mineral density loss, high risk of cardiovascular diseases and many more. With age, dietary habits start justifying how your body will fare with time. You must learn to eat healthily and go that extra mile by taking in some nutritional supplements that will fill in the dietary gaps that you might be missing from time to time.
Here are 5 absolute supplements that must form a part of your daily diet
Omega 3 supplements
EPA and DHA are the two omega-3 fatty acids that are known to promote healthy heart, joints, skin, and brain health as well as boost immune activity and vision. As we age the risk of cellular inflammation also seems to increase. Omega-3 fatty acids can prevent inflammation and can take care of age-related health issues like joint pain, cognitive problems, and heart disease.
The best source of getting omega-3 fatty acids are fish like salmon and anchovies. If you are a vegetarian, you can get your fill from flaxseed oil. Alternatively, you can even add a fish oil capsule to your diet daily.
The digestive system is the first one to give up as we start aging gradually. They act much unexpectedly causing chronic indigestion, gas problems and bloating. A simple chicken sandwich that might have been your favourite a decade back is no longer acceptable by your stomach at the age of 40. The reason? Our body starts producing lesser digestive enzymes as we start aging and hence we respond poorly to food. So besides changing the diet to a more balanced affair, we must also consider taking some probiotic supplements that have digestive enzymes in them to improve our response to food. It also helps to balance the good and the bad bacteria in the gut flora. Good digestive health improves immunity, manages weight and prevents an allergic reaction.
You can consider having a bowl of curd/yogurt after every meal. You can also supplement your after-meal with a probiotic supplement.
Folic acid supplement
Besides the digestive health, our brain also starts degenerating as we age. The nervous system seems to get more affected than the body. As our brain starts aging, the symptoms of Dementia and Alzheimer’s disease begin to show. Turmeric is said to be an effective herb to treat these conditions but Indians inspite of having this herb in abundance suffers from Alzheimer’s. It is very common and there are more than 1 million clinically reported cases in India. But folic acid supplements lower homocysteine levels and prevents clogged arteries in the brain by improving the blood flow.
Some natural food sources of folic acid are dark leafy greens, whole grains, and orange juice. Though we might have these in our diet supplementation is also important.
Turning 40 is a perimenopausal age for many women. This is the time when bone density starts depleting and the risk of osteoporosis increases. Extra doses of calcium are therefore much needed at this age as it is responsible not just for healthy bones and teeth but also for the proper functioning of the brain and the nervous system, and muscle contraction. If your body is not supplemented with adequate calcium at this stage, it sucks out the calcium from the skeletal system. Along with calcium supplements, make sure you also take Vitamin D3 and Vitamin K2 supplements for optimum calcium absorption.
Have dairy and egg yolks for natural sources of calcium.
If you thought protein powder supplements are meant for body-builders and gym-freaks, you are wrong. Your body starts losing 5-8% of muscle mass every decade after you reach 30. That leads to a loss in physical strength, bone, and joint health and overall quality of life.
Meat, eggs, and paneer are some of the best food sources of protein but if you are looking for supplements, try whey protein powder.
Include these dietary supplements in your daily diet. Visit a doctor to ensure if you need any more supplements.