Nutrients That You Need After 50 Years Old

 

By: C. Sass

 

Vitamin D

 

     Why you need it: Scientific journals have been bursting at the seams in recent years with new

research about the importance of vitamin D, and according the data, the vast majority of women

aren’t getting enough. One recent study found that adults with the lowest blood vitamin D levels

were about twice as likely to die from any cause compared to those with the highest levels.

Other studies have linked adequate intakes to lower rates of obesity, type 2 diabetes, heart

disease, high blood pressure, osteoporosis, depression, certain cancers, and brain disorders

such as Alzheimer’s disease.

 

     This key nutrient is also tied to enhanced immunity, muscle functioning, and injury prevention (pretty impressive, huh?). Vitamin D’s nickname is the “sunshine vitamin” because exposure to the sun’s ultraviolet rays triggers its production in the body, but you can’t rely on the sun as your sole source. Your location, cloud cover, smog, time of day and year, and sunscreen use all affect your UV exposure and vitamin D production.

 

How to get it: Some of the best natural food sources include wild salmon, whole eggs (the D is

in the yolk),

 

Calcium

 

     Why you need it: Bone density declines more rapidly after 50, and one in three women over this

age will experience a bone fracture. Research shows that in the first years after menopause,

women may lose three to five percent of their bone mass annually, and increases in calcium intakes generally don’t offset the losses. Calcium is also required for muscle contractions, so

this mineral allows you to get the most from every workout. It’s also needed for nerve function,

and helps maintain your body’s acid/base balance, so there are plenty of reasons to strive to hit

the suggested mark.

 

     How to get it: Plant-based sources, including dark leafy greens, beans and lentils, nuts, and

dried figs.

 

Probiotics

 

     Why you need them: Probiotics have been shown to boost immunity, improve digestive and skin

health, lower “bad” LDL cholesterol, fight gum disease, and enhance weight control, so there’s

plenty to benefit from for women over 50.

 

     How to get them: While foods like yogurt, kefir, kimchi, and sauerkraut contain probiotics.

Omega-3 fatty acids

 

     Why you need them: The omega-3s DHA (docosahexaenoic acid) and EPA (eicosapentaenoic

acid) are essential fatty acids that have been tied to vision and brain protection, healthy hair and

skin, improved circulation, reduced muscle soreness, a lower risk of heart disease and

depression, and a reduction in inflammation, which is a known trigger of aging and disease. This

remarkable list of benefits makes getting sufficient amounts of these good fats particularly

important in your 50s.

 

     How to get them: Fatty fish like salmon

 

Magnesium

 

     Why you need it: Getting enough of this key “maintenance mineral” which is involved in more

than 300 bodily reactions can keep your energy soaring and allow you to look and feel like

you’ve turned back the clock. Magnesium helps maintain normal muscle and nerve function,

keeps heart rhythm steady, supports a healthy immune system, preserves strong bones, and

slashes stroke and heart disease risk. It also helps regulate blood sugar levels and promotes

normal blood pressure, but many women fall short of the recommended intake.

 

     How to get it: Good food sources include spinach, almonds, cashews, black beans, quinoa, and

pumpkin, sesame, and sunflower seeds.

Fiber

 

Why you need it: Fiber-rich meals result in a steadier rise in blood sugar and a lower insulin

response, as well as a slower rate of digestion and absorption, which keeps you fuller longer

and delays the return of hunger. It also keeps you “regular” by helping your digestive system

stay in tip top shape, and getting enough fiber is also a smart weight control strategy. Research

has shown that for every gram of fiber we eat, we eliminate about seven calories. That means if

you eat 35 grams a day, you’ll essentially “cancel out” 245 calories—a savings that could

effectively stave off age-related weight gain.

 

     How to get it: To bolster your intake, rely on foods that are naturally fiber-rich, like fruits and

vegetables (especially those with an edible skin and/or seeds or tough stalk) beans and lentils,

and small portions of nuts and whole grains, including oats, whole grain rice, quinoa, and barley.

 

Health.com: 20 Best Foods for Fiber

 

     Why you need it: Water, your body’s most important nutrient, is required for every bodily

process, and you lose water from your body each minute of the day. Replacing those losses

adequately can help you reap the benefits of water, including optimized mood and metabolism,

as well as better digestive health (especially if you’re stepping up your fiber game), and glowing

skin. Good old H2O is also linked to weight control. A recent study found that when middle-aged

and older adults drank two cups of water prior to eating a meal, they ate between 75 and 90

fewer calories. Another 12-week study found that adults who gulped extra water lost about 30

percent more weight following the same diet compared to those who drank less. And a small

German study found that drinking two liters of water a day could result in burning up to 95 extra

calories, an effect that could help fend off age-related weight gain.

 

     How to get (more of) it: According to the Institute of Medicine (IOM), women ages 19 and over

need 2.7 liters of total fluid per day (more than 11 cups). About 20 percent of your fluid needs

are met by food, but that still leaves nearly nine cups based on the IOM’s guidelines. While

other beverages may count as fluid, water is the best way to meet your daily needs, so strive for

at least 16 ounces four times a day.

 

 

Posted January 2, 2018 3:16pm

Inheritance Tips

 

 

Proverb 17:6 " Children's children are a crown to the aged, and parents are the pride of their children" Grandparents are truly bless. One generation cease, and another begins. As grandparents age the hair becomes gray as wisdom shows her beauty. Love abounds as the generations comes and goes. "Psalms 145:4" Our generation commends yoür works to another, they tell of your mighty acts."

 

Submitted By: Linda S.

 

Posted March 17th, 2016 7:26pm

Inheritance Tips

 

1. Manage expectations with open communication. Estate planning is not a democratic process. It's really the parent's wishes.
2. Level the playing field. One of the most frequently asked questions by anyone leaving an inheritance is whether they have to treat the children equally. If you want to minimize fighting, leave it as equal as you possibly can.
3.  Do the distributing yourself.  If you want all siblings to inherit equally, put them all down as beneficiaries.  If you have jewelry or other items to bequeath, leave a list of who gets what, along with a method for dividing up whatever is left.
4.  If you distribute unequally, explain yourself. There are reasons parents do this — perhaps one child earns significantly more than another, and therefore needs less — but it can lead to resentment which is why many people avoid talking to their kids about inheritances in the first place. At the very least, write a note to go with the will.  Leave something that says, I love you all equally. Here is why I am doing the distributions the way I am.
5.  Use a trust to eliminate uncertainty.  If you want to make sure your children use the money wisely, consider putting it in trust with a few strings attached.

 

Submitted By: Dr. Roslin G.

                     Adapted from: How to Leave an Inheritance to Your Kids

                    5 simple steps can prevent a lot of bickering or hurt feelings

                                   by Jean Chatzky, April 24, 2013

 

Posted January 25th, 2016 7:26pm