|Five Super Nutrients That Help You Age Well
| 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 aging 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."
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."
4. Green foods
"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 coloring 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 colorful fruits, vegetables, nuts, seeds, beans, whole grains and fish. Nutrition really can be easy to swallow."
|Simple Steps To A Healthier Heart|
For millions of Americans, the battle against heart disease and other cardiovascular conditions goes on year round. About 600,000 people die from heart disease in the United States each year, according to the Centers for Disease Control and Prevention, making heart disease the leading cause of death for both men and women.
However, despite the grim realities of heart disease, the steps to achieve better heart health can be simple. Experts agree that heart disease can be both preventable and controllable with the appropriate lifestyle changes. Read Full Story
|Smart, stylish renovations for any age|
Most Americans over 50 want to stay in their home as they age, but few are making the renovations they need to ensure easy and comfortable living for years to come.
In fact, 80 percent of people older than 50 say they would prefer to remain in their home indefinitely, according to an AARP survey. The Hartford and MIT Age Labs found that while 96 percent of baby boomers are aware of the changes they could make to their current home to make it more comfortable as they grow older, only 26 percent have made such modifications.
Consider some of the following functional, yet beautiful, touches that help make a home safer and more comfortable for residents of all ages.
* Hardwood floors
Replacing carpet with hardwood floors can help accommodate difficulties ranging from respiratory problems to decreased mobility. Unlike carpet, hardwood flooring doesn't trap dust, pollen or other particles that cause problems for those with allergies and respiratory issues. Wheelchairs and other mobility equipment can glide more easily over a hard surface, and hardwood floors require far less maintenance. Homeowners can choose from a variety of hardwood flooring options that meet their needs and fit their budget at retailers such as Lumber Liquidators, North America's largest specialty hardwood flooring retailer.
* New furniture
Changing out furniture can make a huge difference in the comfort and style of a home. Enhance maneuverability by allowing ample room between furnishings, and by picking accessible pieces such as counter-height dining tables and chairs. Likewise, it's easier to sit in and stand from firmer sofas and chairs than deeper, softer options.
* Kitchen updates
Kitchen shelves that pull out make utensils, pots and pans, and ingredients much more accessible, and do not require a kitchen remodel. A wide range of products and kits enable homeowners to easily install sliding shelves themselves, or they can hire a contractor to do the job. Also, consider swapping out knobs for handles on cabinets and drawers to make them more accessible and easier to use.
* More lighting
Make sure all areas of your property - inside and outside - are well lit. Pendant lamps, inset ceiling lights and track lighting help illuminate a room from above, preventing glare that can cause temporary blindness. Opt for switches to turn lights on and off, and locate them at the entrances of each room. If a home's wiring isn't set up this way, the homeowner may need to contact an electrician.
As we age, we want to remain as independent as possible, which includes being able to stay in our own home for as long as possible. With a few functional changes, homeowners can create a beautiful space now that can enable them to live more comfortably later.