5 Super Nutrients that will help you age well
Combining super nutrients with a healthy and well balanced diet will help you go on through with style. These are just the ticket.
When it comes right down to it, certain aspects of all special events or occasions go through the same collection of issues and face the same set of problems to one extent or another. It’s a safe bet that you can relate to all of them, to one extent or another, yet you still want to hold them. Why?! Holding a special event is asking for trouble, headaches and frustration plus joy, fun and excitement – simultaneously. Is it maybe this weird mix that drives something in us? Let’s hope so.
Much as we’d like to hold them for no reason, there is always a [significant] reason for holding an event. The list is endless (as sometimes any excuse is good enough) and includes the obvious ones, like Birthdays, Anniversaries, Weddings, Christenings, Christmas, New Year, Easter, a Bank holiday weekend, it’s Friday night, it’s Saturday night, there’s a Divorce, there’s a Funeral, a New Job, Getting fired, on and on and on. Thank goodness. It’s also a safe bet that you can think of any other number of reasons. So let’s treat all the reasons with the same respect and figures that they’re all as important as each other.
So who to invite? This can be a real mine field sometimes. There’s always something to do with getting the mix right. And that’s a good thing. Unless you’re itching for some sort of confrontation, bringing the wrong people together into what’s often a tight venue will end in tears for someone. On the other hand, when the right crowd comes the place will be jumping! In between is the option where you do everything you can to get the right mix, with the proviso that you and other appointed people will remain on alert for signs of trouble through the event, assuming that everyone you’ve appointed remains “on duty” and doesn’t forget themselves in all the fun.
The venue is often dictated by the reason and the guest list. It can range from 1 room to a whole building or more. Naturally, size means price and complexity and so the point about the budget comes up for the first practical time. It’s worthwhile noting here that budget can end up affecting the guest list and can be a point of pain and sometimes early disagreement between organisers. If called for, professionals will be used for the venue and they’ll come with a wide range of capabilities; from blithering idiot to cantankerous ass, but you can rely on one thing – they will more likely than not do the minimum they can get away with. From time to time, there are stories of how good the professionals were. These are to be viewed with suspicion when heard and cherished forever if and when they are experienced at first hand. It’s highly recommended that one never assume anything when dealing with the professionals.
Parents often use the adage “You are what you eat!” to encourage children to make healthy food choices, but the saying is equally true for mature adults. Providing your body with a variety of nutrients lets you feel your best, and may even prevent disease and help you live longer.
Allison Tannis is a nutritionist, author and professional consultant. She believes that ageing well means eating well. She recommends these five super nutrients to help baby boomers and older adults age well and stay healthy.
“It can be hard to see fat as healthy, but omega-3 fatty acids are potentially one of the most important nutrients for our health,” says Tannis. “Omega-3 fatty acids are vital to the maintenance and function of our eyes, brain and nervous system – parts of us that start to weaken with increasing age. In addition, these healthy fats have great ability to fight inflammation that is the cause of painful joints, cardiovascular disease and even wrinkles.”
How can you get your daily dose of 1 to 2 grams of omega-3s, as recommended by the American Heart Association? Wild-caught fish like salmon, sardines and Arctic char are good sources of omega-3s. Plant sources of omega-3s include flax, chia and hemp. It can be difficult to get enough omega-3s from food sources, so supplements are a good alternative.
“Every morning I wake with the best intentions of eating healthy, but then life can get in the way,” Tannis says. “Using daily supplements ensures my body gets all of the essential nutrients it needs to be at its best. I take Nordic Naturals fish oils, available in liquids, soft gels and even an effervescent drink.”
“How can you get your daily dose of 1 to 2 grams of omega-3s…?”
2. Vitamin D
“Vitamin D is really only available to us from the sun,” explains Tannis. “Sure, there are foods such as milk and orange juice that have added vitamin D. For some, these foods are a great choice, but for others, it can be hard to ensure you’re getting enough of this essential vitamin through fortified foods.”
Older people are prone to vitamin D deficiency, and therefore, may experience muscle weakness or impaired intestinal absorption. Tannis suggests that everyone, no matter their age, consider a vitamin D supplement if diet and sun exposure aren’t adequate. From tasteless liquid drops to pills that combine multiple nutrients, there are a variety of options for vitamin D supplementation.
“Probiotics fight inflammation, promote digestive health and much more,” says Tannis. “With age, there is a decrease in the most prominent probiotic in the colon, Bifidobacteria, leaving the colon prone to inflammation, which increases the risk of disease and discomfort.”
Foods like kefir and yogurt are common sources of probiotics, but often it’s not enough to get the full benefits. Probiotic supplements are a great way to maintain and rebuild probiotic levels in your digestive tract. “Seek out one with lots of different probiotic species,” recommends Tannis. “You’ve got hundreds of kinds of probiotics in you. Each probiotic offers its own unique health benefits to your body, so having lots of different kinds in your system can help your body be at its best.”
“Greens are packed with more nutrients per bite than almost anything else on your plate. They are full of vitamins, minerals, antioxidants, enzymes and more,” says Tannis.
What green foods are the best?
“The best greens to eat are the ones you like – you don’t have to hate your food. Love your food! Choose some greens that you enjoy and then, once a week, try something outside your comfort zone,” Tannis suggests. “If you simply can’t stomach enough greens, there are plenty of powders available, from simple single ingredient products to complex formulas.”
No matter what your age, eating a balanced diet provides your body with plenty of nutrients. “Try to ensure that at some point each day you enjoy foods from each color of the rainbow, and artificial colouring doesn’t count,” says Tannis.
Taking a multivitamin is one way to ensure your body has the minimum amounts of the essential nutrients it needs each day to function properly. If you are considering a multivitamin, look for one that is designed for your age, activity level and gender. –
“Food hasn’t changed, even though it feels that everyone is telling you something new about it,” says Tannis. “Enjoy a well-balanced diet, rich in colourful fruits, vegetables, nuts, seeds, beans, whole grains and fish. Nutrition really can be easy to swallow.” – (BPT)
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