Our bodies are changing throughout our lives, and enjoyable activity and nourishing food can go a long way toward maximizing our energy and vitality as we age. There are a number of issues that emerge as we get older that may require changes in the nutrients we need.
For example, metabolism slows down as we approach midlife; bone mass begins to decrease and bones become more brittle; older women do not convert sunlight into essential Vitamin D as efficiently, nor do they process Vitamin B-12 as well as they did when younger.
When it comes to aging gracefully, the following tips may be helpful: [private_membership circle]
Strive to include a variety of foods, starting with whole grains, fruits and vegetables, 2 to 3 servings of dairy, 2 to 3 servings of protein, and monounsaturated fats such as olive oil, canola oil, and nuts.
Find enjoyable ways to stay physically active, including activities that promote muscle, such as walking or light weights.
Take a multivitamin for additional calcium, Vitamin D, and Vitamin B-12.
Why is Vitamin D so important?
Women 50 to 70 years old should consume 400 international units (IU) daily; women over 70 should consume 600 IU daily.
Choose a multivitamin that provides no more than 100% of the recommended amount. A glass of milk will provide 100 IU’s, but Vitamin D is not available in yogurt or cheese.
Why Vitamin B-12?
Vitamin B-12 is present in animal products, but in a form the body needs to break down, a process that is less efficient in older women. Most multivitamins provide most of the recommended 2.4 micrograms of B-12 needed daily.
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Jennie Wade, MA, MEd, RD, LD, Body Truth Center for Wellness, LLC 9403 Kenwood Road Suite A120, Cincinnati, OH 45242 www.bodytruthcenter.com [/private_membership circle]
