Image Courtesy of Kittikun Atsawintarangkul | FreeDigitalPhotos.net
Anyone over 40 will tell you your body changes once you hit
a certain age.
Maybe it’s because responsibilities pile up. Maybe it’s
because when you’re younger, exercise was easy and nutrition didn’t merit a
high priority. But the fact is, after 40, time starts to catch up with you. Vitamin
deficiencies and a sedentary lifestyle take their toll more quickly on a
post-peak body.
You don’t have to submit to a fate of flab. To fight against
health decline, use these 5 supplements to boost your body back into shape.
Protein
After 40, metabolism decelerates 5% for every decade
afterward. To maintain weight, 40-year-olds need to eat 100 fewer calories per
day than their 30-year-old selves could. The extra 100 calories leads to 10
pounds of weight gain per year. [1]
Instead of allowing fat to creep on your body, build muscle by
supplementing your diet with protein.
The amount of protein varies by age, sex, weight, and
activity level. Sedentary people can follow the FDA’s nutritional guidelines,
but if you’re going to start weight training and cardio, you should kick it up
a notch. A 210-pound person needs 95 g protein each day with moderate exercise to
gain muscle mass. [2]
To ensure you’re getting lean protein, we recommend using a
protein supplement. Pizza with pepperoni on top won’t cut it when building
muscle.
Image Courtesy of Maggie Smith | FreeDigitalPhotos.net
Vitamin D
Calcium loss is a sad reality for those over 40. Women bear
the brunt of this age-related burden, but men should also take care of their
bones. While most people know calcium is key to building strong bones, they
often forget vitamin D, which facilitates calcium absorption. [3]
Vitamin D provides a host of other benefits as well. Dr.
Shalamar Sibley discovered a connection between vitamin D and obesity in her 2009
study. When the body has adequate vitamin D levels, the body releases more
hormones to the brain that recognize fullness. Vitamin D also slows fat storage.
[4]
Ribose
Many people over 40 don’t enjoy the stamina they had when
they were younger. To improve energy, increase ribose intake. Ribose is a
carbohydrate produced naturally by the body.
In one ribose study, scientists gave participants 5 g ribose
each day. The patients experienced increased energy, restfulness during sleep,
and mental clarity by an average of 45%. [5]
Another study found doses as low as 500 mg helped muscles
salvage energy after exercise. Scientists found ribose increased energy salvage
even during exercise. The gains were impressive; muscles salvaged up to 340%
energy depending on the dose. [6]
Green Tea
Green tea is a healthful drink for people of any age. Thousands
of scientific studies confirm green tea’s health benefits. Dr. Christopher
Ochner, a research scientist at the Icahn School of Medicine in Mount Sinai,
calls it “beyond a super food.”
Green tea contains catechins, which are antioxidants that
prevent cell damage. These catechins improve blood flow, which leads to a
healthier heart, smarter brain, better stress relief, and improved blood sugar
balance. [7]
Green tea also supports weight loss. The catechin
epigallocatechin gallate (EGCG) stimulates thermogenesis, or fat burning. In
one study, participants who drank green tea used an average 183 kJ more per day
than those who used a placebo. Green tea drinkers lost about 7 pounds more than
the control group after 8 weeks of trial. [8]
Essential
Fatty Acids
Over time, the body produces fewer natural oils, which leads
to dry skin, inflamed joints, and a host of other health problems. A daily dose
of omega-3 fatty acids does wonders to decreasing discomfort. It lubricates
joints, decreases inflammation, improves heart health, protects vision, boosts
brain function, and plumps skin (making you look and feel younger). [9]
Omega-3 fatty acids are found in fish, flaxseed, walnuts,
olive oil, and of course, fish oil supplements. Doctors recommend a daily dose
of about a gram of omega-3 fatty acids per day to take advantage of its
benefits. [10]
Staying healthy over 40 doesn’t have to be a chore. With
proper nutrition, you can continue to enjoy life without weight gain, muscle
loss, or pain.
References
[3] “Vitamin D.” MedlinePlus. Available from: http://www.nlm.nih.gov/medlineplus/ency/article/002405.htm
[4] Bowman, Alisa. “Feed Your Fat Burner.” Men’s Health. 3
Aug 2011. Available from: http://www.menshealth.com/weight-loss/burn-fat-fast
[5]Teitelbaum JE, Johnson C, St Cyr J. “The use of
D-ribose in chronic fatigue syndrome and fibromyalgia: a pilot study.”
Journal of Alternative and Complementary Medicine. Nov 2006; 12(9):857-62.
Available from:
http://www.ncbi.nlm.nih.gov/pubmed/17109576
[6] Zarzeczny R, Brault JJ, Abraham KA, Hancock CR, Terjung
RL. “Influence of ribose on adenine salvage after intense muscle
contractions.” Journal of Applied Physiology. Oct 2001; 91(4):1775-81.
Available from: http://www.ncbi.nlm.nih.gov/pubmed/11568162
[8]
Auvichayapat
P, Prapochanung M, Tunkamnerdthai O, Sripanidkulchai BO, Auvichayapat N,
Thinkhamrop B, Kunhasura S, Wongpratoom S, Sinawat S, Hongprapas P.
“Effectiveness of green tea on weight reduction in obese Thais: A randomized,
controlled trial.” Physiology and Behavior. 27 Feb 2008; 93(3):486-91.
Available from:
http://www.ncbi.nlm.nih.gov/pubmed/18006026
[10] “Omega-3 Fatty Acids: Fact Sheet.” WebMD. Available
from: http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet?page=1
