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Nutritional Supplements Overcoming 4 Barriers to Healthy Aging Process

Maintaining health and autonomy in our later years is a common aspiration, yet our bodies often decline, posing challenges. Fortunately, a scrutiny of supplements indicates we don't need to resign ourselves to age-related difficulties ruining our lives...

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Nutritional Supplies That Conquer 4 Obstacles to Vigorous Aging
Nutritional Supplies That Conquer 4 Obstacles to Vigorous Aging

Nutritional Supplements Overcoming 4 Barriers to Healthy Aging Process

Chillin' with a buddy the other day, we were bantering about old age. We both agreed on staying proactive about how we age - who doesn't want to hold onto their youth and independence for as long as possible?

We know the enemy - four conditions that can make aging a painful journey:

  • Sarcopenia - that pesky loss of muscle mass as you age
  • Insomnia - the sleepless nights and restless days
  • Cognitive impairment - the foggy brain and forgetfulness
  • Sensory changes - the loss of sight or hearing

But don't despair, you're not at the mercy of these roadblocks...

After reviewing various nutritional supplements, it was concluded they can tackle these hurdles and promote healthy aging when backed by lifestyle changes.

Take a gander at a few they examined and how they can help...

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Supplements for Sarcopenia

Sarcopenia is that annoying shrinking of muscle mass that strikes as early as your 30s but kicks into high gear in your 50s and 60s. It's a bummer because it makes daily activities a struggle - climbing stairs, carrying groceries, even opening a jar of pickles.

  • Protein: This muscle builder is key. In a three-year study, older adults who took in the most protein lost 40 percent less muscle than those on less protein. Shoot for at least four ounces of protein-rich food a day, such as whey protein.
  • Creatine: This energy booster is found in seafood and red meat but you can also grab it in flavored or unflavored powders. Just be mindful that overdoing it might lead to weight gain, mood swings and an early grave.
  • Branched-chain amino acids: Essential aminos for muscle heath, BCAAs are often included in protein supplements. But again, don't go overboard or you could deal with weight gain, mood swings and a shortened life.
  • Vitamin D: It's essential for good bone and muscle health and helps control inflammation that destroys muscle protein. You can get it from sunshine, but if you're deficient, supplementing might be a good call.

Supplements for Insomnia

Poor quality sleep can predict the onset of Alzheimer's, lead to high blood pressure, and diabetes.

  • Melatonin: This hormone regulates your sleep-wake cycle. Supplementing can help improve sleep quality and the ability to fall asleep.
  • Valerian root: This herb increases the amount of GABA, a calming neurotransmitter, and can help with sleep and reduce anxiety.
  • Magnesium: This calming nutrient promotes muscle relaxation and better, deeper sleep.
  • Tart cherry: Rich in melatonin, it can boost sleep.
  • Kiwi: High in serotonin, a natural sleep booster. Eating kiwi daily can improve sleep quality and quantity.

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Supplements for Cognitive Impairment

  • Magnesium: Linked to less age-related brain shrinkage and lower risk of dementia later in life.
  • Vitamin D: Deficiency increases risk of cognitive decline and dementia.
  • B vitamins: B6, B9, and B12 help to reduce cognitive decline.

Supplements for Sight and Hearing

  • AREDS 2: A formulation of nutrients that helps reduce the risk of age-related macular degeneration.
  • Alpha-lipoic acid: Protects against age-related hearing loss.

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Sources:

  • Nutritional Supplements for Healthy Aging: A Critical Analysis Review - American Journal of Lifestyle Medicine
  • Creatine - Mayo Clinic
  • Does Kiwi Help You Sleep? - Sleep Doctor
  • AREDS 2 Supplements for Age-Related Macular Degeneration (AMD) - National Eye Institute
  • Vitamin B6 - National Institutes of Health
  • Folate (Folic Acid) - Vitamin B9 - Harvard T.H. Chan School of Public Health
  • Vitamin B12 - National Institutes of Health
  • Alpha-Lipoic Acid - Uses, Side Effects, and More - WebMD
  • The effect of alpha-lipoic acid on temporary threshold shift in humans: a preliminary study - ACTA Otorhinolaryngologica Italica
  • Supplements That Combat Hearing Loss - Two Rivers Hearing
  1. Maintaining a proactive approach towards healthy aging is essential to hold onto one's youth and independence for as long as possible.
  2. Four conditions that can make aging a challenging journey include sarcopenia, insomnia, cognitive impairment, and sensory changes such as the loss of sight or hearing.
  3. Nutritional supplements can help tackle these challenges and promote healthy aging when supported by lifestyle changes.
  4. Protein, creatine, branched-chain amino acids, and vitamin D are essential supplements for managing sarcopenia, the shrinking of muscle mass that occurs with age.
  5. Melatonin, valerian root, magnesium, tart cherry, and kiwi are supplements or foods that can aid in addressing insomnia, a condition that can lead to several health complications.
  6. Magnesium, vitamin D, and B vitamins are promising supplements for cognitive impairment, a problem associated with aging.
  7. Alpha-lipoic acid may help protect against age-related macular degeneration and hearing loss, addressing sensory changes in the aging process.

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