Ageing is a process which seems to be unavoidable. There is a general expectation in society that as we get older we will become less fit, put on weight, our skin will start to sag and wrinkle, we will acquire aches and pains and cognitive function will decline.
However, there is much that you can do to keep your body and mind in good working order. Research shows that regular exercise will keep your muscles and bones strong and you can maintain strength through your life. The old adage “use it or lose it” is appropriate both in terms of exercising your body and also your mind.
As you get older, you may not want to go out running, but brisk walking 3 times a week for 20 minutes has a beneficial effect on your cardiovascular health. Gentle stretching such as yoga or pilates will keep your muscles strong and toned thereby reducing the risk of fractures as you get older. The most important thing is to do a form of exercise that you enjoy, whether it’s walking, swimming, cycling or dancing.
Nutritional Supplements that could help. (Refer to the individual supplement for cautions in use.)
|Supplement/Herb||What it does||Dosage|
|Antioxidants||Nutritional antioxidants help prevent free radical damage, which is associated with accelerating the ageing process. They may enhance longevity both by protecting cells, and reducing the risk of certain degenerative diseases.||As directed|
|Co-enzyme Q10||CoQIO levels decline with age, it is needed for energy production in all cells, especially the heart, and is a powerful antioxidant and immune nutrient.||30 – 60mg daily|
|Alpha Lipoic Acid||Alpha Lipoic acid is needed for energy production and is a powerful antioxidant. It recycles Vitamins C & E as antioxidant and whilst it protects body proteins from sugar damage it also protects the cardiovascular system and liver.||30 – 120mg daily|
|Astaxanthin||Astaxanthin promotes the health of cell membranes, thereby helping them to function properly by protecting them from free radical damage.||2 – 6mg daily|
Diet and Lifestyle Factors
Reduce or avoid:
- Trans/hydrogenated fats
- Refined and processed foods
- Environmental toxins
- Inorganic food
- Oily fish, eat it at least 3 times a week
- Nuts and seeds, eat them as a healthy snack each day
- Vegetables and Fruit, eat at least 3 portions of fresh produce daily
- Whole grains such as granary or wholemeal bread, brown rice.
- Good quality proteins
- The variety of foods you eat
- Take regular gentle exercise
- Reduce the impact of stress
- Maintain your ideal body weight
- Don’t smoke
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