As we age, our bodies change. Our focus changes. Our motivation changes. Our nutritional needs change. Fine-tuning your exercise, nutrition, and other health habits can really help.
As we age, our bodies change. Our focus changes. Our motivation changes. Our nutritional needs change. Fine-tuning your exercise, nutrition, and other health habits can really help.
Nutrients
Macronutrients are protein, carbohydrates, and fats in food which serve as the body's energy sources. Each gram of protein and carbohydrate supplies 4 calories, or units of energy. Fat contributes more than twice as much: 9 calories per gram. Go for complex carbohydrate (ie: peas, beans, whole grains, and vegetables). Avoid simple carbohydrate (ie: candy, table sugar, syrups, and soft drinks). For dietary fat, op for saturated fat (Omega- 3) . Examples of foods containing a high proportion of saturated fat include coconut oil, eggs and animal fat products such as cream, cheese, butter (grass fed) and fatty meats.
Micronutrients are the vitamin and minerals. They are essential in proper function of every system of our body. Each vitamin and mineral has a specific role in bodily function. They play a central role in metabolism and preventing disease by alleviating the body immune system. There are 13 essential vitamins : Vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12). The four fat-soluble vitamins-A, D, E, and K-are stored in the body's fatty tissues.
1. Vitamin A (carrots, sweet potatoes, kale, berries, eggs, butter, and organ meats like beef or chicken liver.)
2. Vitamin B1 (beans, nuts, seeds, seaweed (or spirulina powder), and yeast, especially “nutritional yeast”)
3. Vitamin B2 (beef liver, lamb, milk, natural yogurt, mushroom, spinach, almonds)
4. Vitamin B3 (Turkey, chicken breast, peanut, mushroom, liver, tuna, green peas)
5. Vitamin B5 (Avocado, sunflower seed, ducks, eggs, lentil, salmon, broccoli)
6. Vitamin B6 (Turkey, pistachio, tuna, pinto beans, sesame seed)
7. Vitamin B7 (Eggs, salmon, sweet potato, black sesame seed, broccoli)
8. Vitamin B9 (Dark leafy greens, asparagus, broccoli, citrus fruits, okra)
9. Vitamin B12 (Liver, mackerel, sardine, salmon, red meat, eggs)
10. Vitamin C (Guava, blackcurrant, kiwi, oranges, pineapple, kale, parsley)
11. Vitamin D (Cod liver oil, salmon, sardine, mackerel, tuna, caviar)
12. Vitamin E (Almond, spinach, sweet potato, sunflower seed, butternut squash)
13. Vitamin K (Kale, Natto, spring onion, Brussel sprouts, cabbage, basil)
Some minerals are used to make hormones or maintain a normal heartbeat. This are the essential minerals for our body:
1. Calcium. (Seeds, cheese, yogurt, sardine, whey protein)
2. Potassium. (Avocado, tomato, banana, dried apricot)
3. Sodium. (Himalaya pink salt)
4. Magnesium. (Whole wheat, quinoa, Edamame, black beans)
5. Phosphorus. (meats, poultry, fish, nuts, beans and dairy products)
6. Chloride. ( sea salt, seaweed, rye, tomatoes, lettuce, celery, and olives)
7. Trace Mineral like Iron, Manganese, chromium, selenium, zinc, copper and iodine. (organ meats, muscle meat, poultry, fish, legumes, and sea vegetables)
Which generation are you?
Children and teenager
Focus on protein and DHA. It is an omega-3 fatty acid found in cold-water, fatty fish, such as salmon. It is also found in fish oil supplements, along with eicosapentaenoic acid (EPA). Vegetarian source of DHA can be found in seaweed and chia seed. This age group generation’s food intake becomes a critical aspect of this growth and development. A well-nourished and fit child is better able to learn and has more energy, stamina, and self-esteem. The body demands more calories during early adolescence than at any other time of life.
At 20’s ( Gen Z )
Focus on calcium, folate (vitamin B9), and iron. Men and women continue to build bone into the mid-20s, although not as readily as when younger. Meeting daily calcium requirements is important to help bones reach their peak strength. Doing so can help protect against osteoporosis and fractures later in life. Folate is important in methylation process in DNA, the genetic material of cells where it encourage cell and tissue growth. Iron is vital in proper growth and development in human body. Is an important component in Haemoglobin (red blood cell) where it transport oxygen and nutrients to whole body. At 20’s, we’re at our most fertile, hormonally speaking. Therefore is crucial to do weight training regularly and get enough protein.
At 30’s ( Gen Y )
Focus on quality of your intake calories, magnesium and activity level. Where you will notice not quite as easy to lose body fat, or little more quaky sounds in the morning. Continue to emphasize foods rich in calcium, folate and iron. Metabolism rate decrease as age increase therefore optimize your hormone, establish simple nutrition and fitness routines. Supplements yourself with magnesium which is very important for the normal functioning of cells, nerves, muscles, bones, and the heart.
At 40’s ( Gen X )
Besides concern on calorie intake and activity level, focus on Anti-oxidants. This is the age where your body needs more antioxidants to fight free radicals in the cells. You need to continue to emphasize foods rich in calcium, folate, iron, magnesium, and vitamin D. The challenging stuff at this age is reduced levels of many hormones especially thyroid and sex hormones. If you are a female, you will have perimenopause and if you are male, there will be low in testosterone leads to libido. You will also notice having a harder time building strength / muscle, or losing fat. At this age, higher risk of Vitamin D deficiencies which have been linked to diabetes, heart disease, multiple sclerosis, and breast and colorectal cancers. The sun is the best source of the vitamin D or you may supplement yourself with vitamin D3.
50’s and above ( Babyboomer )
They are also known as Golden Age. Focus on omega 3, magnesium, vitamin B12, C and D. Vitamin B12, needed to make red blood cells, nerves and DNA to prevent dementia and neurological problems. Vitamin C boost the immune system and act as antioxidant as well. Magnesium may help to regulate blood pressure and blood sugar. Omega-3 is good for the heart and anti-inflammatory effects at the cell level.
Staying in shape and remaining active is important to our physical ability. Exercise gives you added energy and stamina. Walking is great exercise. There is also swimming, bike riding, hiking, dancing, yoga and much more. Pick any physical activity that you enjoy and can endure without discomfort. Engaging in exercise routines that you like will help motivate you to go back and do it again.
Stay involved with family and friends will provide social and emotional support to reduce the risks of mental aging.
Conclusion
No matter what is your age, learning the importance of a healthy diet and a healthy weight is essential to good health and growing into a healthy adult. If you are unable to obtain this good health with food alone, you can look at supplementing your meals with vitamins and minerals. Last but not least, sufficient water intake is important as well.
By: Dr.Lau Cher Rene - SOL Integrative Doctor