With age, the body requires more thoughtful nourishment. “We want to get most of these nutrients by eating a biodiverse diet,” says Sara Gillespie, health coach and co-owner of Empowered Wellness Studio in Wilmington. “People can take supplements, but the best way to do this is through our food.” Acquired through diet or supplements, here are a few essentials for critical processes as we age.
Magnesium
This powerhouse mineral facilitates more than 300 biochemical reactions in the body, including reduced stress, thyroid function, hormone balance and insulin sensitivity. “It helps you sleep. It helps your muscles relax. It even [contributes] to the formation of teeth and bones,” Gillespie says. Good sources include leafy greens, dark chocolate and tofu. Magnesium’s role in the synthesis and metabolism of thyroid hormones makes it especially important as we age. “The thyroid is the master gland,” she explains. “If our thyroid is dysfunctional, we’ll have dysfunction throughout the body.” When supplementing, try taking it before bed, as its calming effect can lull you to sleep.
Omega-3s
These polyunsaturated fatty acids aid in regulating blood pressure, reducing inflammation and lowering risk of cognitive decline. “[Omega-3s] are considered essential, meaning the body is unable to produce them, [and] they play a significant role in brain, heart, eye and joint health,” says Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian and nutritionist for The Vitamin Shoppe. “Inadequate intake is common due to poor seafood, algae and plant-based omega-3 consumption. Adults over 50 should include a fish oil supplement if they do not consume seafood at least two or three times per week. Aim for 1,200 to 3,000 milligrams of combined EPA and DHA.”
Antioxidants
“Antioxidants scavenge free radicals that cause damage to cells and accelerate aging,” Michels says. There are many types to choose from. For example, carotenoids, such as lutein, are crucial for eye health and prevention of age-related macular degeneration, which is the leading cause of blindness in adults 65 and older. Up your intake of orange foods—like carrots, sweet potatoes and mangoes—to protect your peepers or opt for a high-potency lutein supplement.
Choline
“Choline is essential for the brain, nervous system, mood, muscle control and the membranes that surround the body’s cells,” Gillespie says. “It preserves the elasticity in our skin…and prevents oxidative-stress damage and the accumulation of fat in the liver and regulates gene expression.” Incorporate more into your diet with chicken, turkey, fish, almonds, avocados and cottage cheese from pasture-raised cows.
L-Tyrosine
Egg whites, tuna, pumpkin seeds and lentils all pack this amino acid that supports cognitive function. “L-tyrosine possesses the ability to convert to norepinephrine and dopamine in the brain, thus supporting mental alertness, mood and memory. It can also be a precursor to CoQ10, an antioxidant with neuroprotective effects,” Michels says.
Related: How to Age Well in Delaware, According to Local Experts
