Vitamins and Fitness
Fit After 50: How to Take Charge of Your Personal Wellness
Are you among the 77 million people born during the baby boom years from 1946 to 1964? If you are, congratulations! Our generation is more fitness-conscious than any other group of 50- and 60-year-olds in history. Baby Boomers are expected to live longer than any previous generation of Americans.
There are some common health concerns for adults over 50 and it’s important to understand the measures you can take to maintain peak performance at any age.
Cardiovascular health
Cardiovascular disease is the leading cause of death for men and women over age 60. The good news: heart disease risk falls significantly when you avoid smoking, maintain a healthy weight and control blood pressure.
I recommend a low-fat, low-sodium, whole foods diet that includes plenty of fresh fruits and vegetables. Choose legumes and whole grains, such as steel-cut oats, brown rice and quinoa, over processed, low-fiber options. Fiber lowers cholesterol, supports digestion and helps maintain blood sugar in the normal range.
There is much research supporting the benefits of coenzymate-Q10 (CoQ10) and heart health. B vitamins and folic acid, magnesium, vitamins C and D3 all support cardiovascular health. To ensure you are getting optimal potencies of these and other essential nutrients, I recommend Rainbow Light’s 50+ Mini-Tablet™ multivitamin.
Bone and joint health
Osteoporosis is a concern for women and men as we age. After age 65, men and women lose bone mass at the same rate, creating increased risk of breaks. Osteoporosis risk factors include tobacco and alcohol use, inadequate calcium intake, sedentary lifestyles and being underweight.
Weight-bearing exercise is important for treating and preventing osteoporosis, according to the National Institutes of Health. Try weight lifting, walking, hiking, jogging, playing tennis, climbing stairs or dancing. Air squats are one of the most important exercises we can do to ensure mobility in later years. Being able to get up without assistance is tantamount to living independently.
Calcium, vitamin D3, magnesium and vitamins K1 and K2 are shown to support strong healthy bones. The recommended daily value of these nutrients can be reached through taking a supplement such as Rainbow Light’s Osteo-Build™. In addition, these foods can help you meet your daily requirements:
- Dark, leafy greens
- Cooked broccoli
- Almonds
- Canned sardines
“Sandwich Generation” stress: Most Fit Seniors in History
In addition to their children, many Boomers are caring for elderly parents. This can put significant stress on caregivers, especially those managing careers and busy lives. It’s important to prioritize self-care so you can show up for those counting on you, which means getting enough sleep, exercising regularly, eating a nourishing diet and staying hydrated. Meditation, even 10 minutes of quiet time per day, can provide measurable relief.
There are several nutrients and herbs that support healthy nervous system, brain, and immune function and may help bring you back into balance during times of stress:
- B-complex vitamins and vitamin C, which are easily depleted when you are stressed
- Adaptogenic herbs such as eleuthero and schisandra
- Relaxing herbs such as valerian
Rainbow Light’s 3-Way Stress Management™ delivers all of these in researched, balanced potencies to help you reach a state of relaxed calm.
Category: Vitamins
