We live in a very fast-paced and hectic world today. Our lives revolve more around work and family and less around ourselves. With this fast paced life, it is tough to understand, absorb and work on slowing down our aging process. Apart from our regular food, we also need some kind of supplements to keep us going.
With the growing age, there is a lot of changes that on experiences in our body and mind. Ageing (British English) or aging (American English) is the process of becoming older. In the constricted sense, the term refers to the biological ageing of human beings, animals, and other organisms. In the broader sense, ageing can refer to single cells within an organism (cellular ageing) or to the population of a species.
Aging has its effects which show with every passing period. A brief description of it is given below:
- Teenagers lose the young child’s ability to hear high-frequency sounds above 20 kHz.
- A continuous decline in several cognitive processes occurs after a peak performance in the mid-20s age group.
- By age 30, wrinkles develop mainly due to photo ageing, particularly affecting sun-exposed areas (face, hands) of fair-skinned individuals.
- Around age 35, female fertility declines sharply.
- In the mid-forties, presbyopia becomes apparent.
- Around age 50, hair turns grey in Caucasoids. Many men are affected by balding, and women enter menopause.
- In the 60–64 age cohort, osteoarthritis rises to 53%. Only 20%, however, report disabling osteoarthritis at this age.
- In the 70–79 age range, partial hearing loss affecting communication rises to 65%, predominantly among low-income males.
- Over the age of 85, thirst perception decreases, such that 41% of the old drink insufficiently. Frailty, defined as loss of muscle mass and mobility, affects 25% of those over 85.
The life expectancy of a human has also changed with time. In today’s world, an average life expectancy of 60 years is valid.
With this aging process, the body requirement for nutrients and the availability of nutrients in the everyday process also changes. The body of a 40-year-old cannot absorb nutrients in the body as if a four-year-old does, since the four-year-old is a growing body and 40 years old is an ageing body.
Moreover, these essentials are also gender biased in some cases. An important part of the nutrient requirement for a 40-year-old human is same irrespective of its gender. However, some requirements depend on the gender of the human and hence are necessary to be included in everyday consumption accordingly.
7 supplements women over 40 should take
It’s common for some women over 40 to experience a stammering sex drive, sluggish metabolism, lethargic energy levels, fluctuating moods and other cruel machinations of the aging process.
But life after 40 doesn’t end to be in control of an individual. Consider getting plenty of exercises, modifying your diet and taking these seven best supplements for women over 40:
Women over 40 with a family history that includes osteoporosis, or risk factors associated with bone loss should take 340 mg a day of this mineral, according to a famous medical director.
Strontium has been shown as most efficient supplements. This is to be almost twice as efficient as osteoporosis medications in improving bone density — without the side effects. A study in the New England Journal of Medicine concluded that postmenopausal women who supplemented with strontium increased bone mineral density of the lumbar spine by nearly 15 percent over a three-year period.
Another “under-the-radar” nutrient, mostly ignored in the $25 billion supplement market, ribose can help increase energy by an average of approximately 60 percent after three weeks. According to a study, two-thirds of the subjects who supplement with ribose experience more restful sleep and energy, mental clarity, and less pain. Another small study on ribose concludes that this simple sugar helps diastolic blood pressure in congestive heart failure patients.
The benefits of vitamin D3 are numerous, and so many people are deficient nationwide even in the sunshine states. Research has shown that adequate levels of vitamin D3 can help maintain a healthy weight, reduce the risk of osteoporosis and even ward off depression. Deficiency of vitamin D can also lead to pain in various areas of the body. Supplementing with vitamin D3, in addition to receiving adequate amounts of sunlight, may also help elevate mood, according to several studies.
One of the B vitamins, folate, may also help prevent or improve episodes of depression, according to an editorial in the Journal of Psychiatry and Neuroscience. The same paper concludes that birth defects, more prevalent for post-40 expectant mothers, may be prevented with adequate folate levels. And folate, according to Wharton, is also vital to long-term brain health, along with fish oils.
Sufficient levels of both fish oils and folate have been linked to a reduced risk of cognitive decline associated with aging, including dementia and Alzheimer’s.
5Calcium as an essential supplement
When taken in conjunction with adequate levels of vitamin D, calcium absorption is maximized. Just be careful not to take your calcium supplements with iron or caffeine. Both bind calcium in the gut and impede absorption. Leafy green vegetables are also an excellent source of calcium.
Hydrochloric acid is the main digestive juice in the stomach, along with pepsin. Levels of HCL taper off after age 40, so women who experience bloating or indigestion may want to supplement with HCL.
A medical study published way back in 1945, in the Southern Medical Journal, suggested that lack of HCL can lead to poor absorption of B vitamins, and consequently, acne and eczema and other skin disorders can develop. “In skin diseases associated with B complex deficiency, there is also a deficiency of hydrochloric acid,” reads the study’s conclusion.
The Postgraduate Medical Journal (PMJ) states that about 1 million women every year suffer from non-sexually transmitted urogenital infections, such as urinary tract infections. Many people are aware that probiotics are useful for restoring the healthy bacteria in our digestive tracts.
The PMJ reports that excessive use of antibiotics is one reason for the uptick in infection, and observations from a 1973 study concluded that women with no presence of a UTI had healthy levels of one strain of probiotics: lactobacilli.
Top 4 Must-Have Supplements for Men Over 40
Acetyl-L-Carnitine – An Amazing Amino Acid
Carnitine is an important amino acid and is found throughout your body and in foods such as milk and meat. Carnitine has a beneficial effect on energy metabolism by aiding production of ATP in the “power plants” of your body’s cells known as the mitochondria.
Nowhere is this age-related energy deficit more pronounced than in the brain. At any given time, your brain consumes 20 to 25 percent of your body’s total energy output to maintain its functional capacity.
Reduced energy production in the brain can lead to symptoms such as lack of mental focus and memory loss. It has also been linked to neurological diseases. Taking straight L-carnitine does little to increase cellular energy production in the brain because it cannot cross the blood-brain barrier.
Co-Enzyme Q10 (CoQ10) – The Cellular Energizer
Coenzyme Q10 (otherwise known as ubiquinone) is a powerful antioxidant that enables the production of energy in the “power plants” of your body cells referred to as the mitochondria. Your body can produce its CoQ10, but as you age, internal production of this nutrient can decline by as much as 50 percent.
CoQ10 has an affinity for tissues of the body that have high-energy demands, such as the brain, liver, kidneys and heart. These supplements act as an antioxidant, it helps to protect these vital organs from free radical damage caused by oxidative stress that accumulates over time.
Age-related decline is not the only cause of low CoQ10 levels in the body. Prescription medications in the statins category (cholesterol-lowering drugs) have been shown to reduce blood levels of CoQ10 by as much as 40 percent.
This may account for some of the disconcerting side effects many people experience while taking statin drugs, such as cognitive impairment, congestive heart failure, and muscle pain.
Vitamin E – The Fat Friendly Antioxidant
Vitamin E is a fat-soluble vitamin that has the unique ability to prevent the oxidization of fat and LDL cholesterol in the blood, as well as protecting the membrane of every cell in your body from the harmful effects of free radicals. These supplements make vitamin E an essential nutrient when it comes to maintaining cardiovascular health and immune function.
Because vitamin E is stored in fat tissue – including subcutaneous fat – supplementing with it can protect your skin from the wrinkle-inducing effects of UV rays from the sun when taken orally, as well as when applied topically. This makes it an important therapeutic component of any anti-aging protocol.
The best dietary sources of vitamin E include wheat germ oil, soybean oil, sunflower, and safflower oil.
Zinc – The Manly Mineral
Zinc supplements play0000… a critical role in men’s health because it is involved in hundreds of enzymatic reactions in the human body. It is concentrated throughout the body in the bones, skin, muscles, kidneys, pancreas, eyes, liver, prostate and testes.
Some of the primary functions that zinc plays a role in are the immune function, insulin management, and wound healing, testosterone and thyroid hormone production.
Zinc works synergistically with vitamin A to produce the hormones testosterone and growth hormone in the body.
Studies have shown that men placed on a zinc-restricted diet had a 74% average decline in testosterone levels after just 20 weeks.
As much as life and ageing cannot be stopped or restricted, it can be taken in stride and worked upon as it comes. Keeping in mind the above tips will only help you steer through your 40’s quite well.