Although a person between 60 and 65 years of age is officially considered an older adult, according to current concepts, aging does not always go hand in hand with increasing age, but rather with the ability to be self-sufficient. Discover in the following note what the main nutritional care and supplements that adults should consume are.
Healthy aging is considered to be the physical and mental health condition that allows older people to satisfy their personal expectations and meet the demands imposed on them by the environment in which they live.
Aging begins the day we are born.
Considerations for growing older healthily
- Maintain a healthy diet and physical activity.
- Do not smoke.
- Do not drink excessive alcohol.
- Live in a healthy environment.
Benefits of healthy nutrition and supplementation in adults
- preserve cognitive function,
- reduce the risk of suffering from chronic diseases,
- delay dependency and frailty;
There are various theories about the causes of aging, one of them being that of Dr. Denham Harman, a chemist at the University of California, who proposed that the excessive formation of Reactive Oxygen Species (ROS) or free radicals caused oxidation and damage at the cellular, tissue, nervous system, and immune and cardiovascular system levels, among others.
Supplements for older adults
Compounds that come from the plant world and are capable of neutralizing free radical damage. The relationship between some of these compounds and the prevention of diseases and the maintenance of a good mental and physical state has already been studied. The active antioxidant principles of some plants have been isolated and can be obtained in the form of supplements.
Some recognized antioxidants are alpha-lipoic acid, which is capable of acting on fat-soluble or water-soluble molecules, Vitamin C, astaxanthin, maqui or calafate concentrate, etc.
Omega-3 fatty acid is present in all cell membranes of the body, especially in the brain, central nervous system, and cardiovascular system. To select a good omega-3, it is necessary that it has a certification stating it is free of heavy metals, that it is not oxidized, and that the amounts of DHA and EPA are adequate for each individual case. Other relevant nutrients at this stage of life are vitamin D (read article), Vitamin C, among others.
A fundamental organ for staying healthy is the intestinal microbiota. It is considered a true organ composed of trillions of bacteria that accompany us from birth and that we modify according to our lifestyle. Each person possesses their own microbiota and it constitutes a unique characteristic, like a fingerprint. 95% of the neurotransmitter serotonin is synthesized within it, which helps us to be happy and avoid depression. It also synthesizes vitamin B12, K, and other compounds. The microbiota is directly related to brain function, the immune system, and the central nervous system, so choosing a good probiotic supplement is fundamental. Its form must be capable of passing through gastric acids so that it can arrive intact at the intestine where it will be absorbed. A good probiotic must report the variety of strains and the quantity contained in each capsule.
Probiotics are effective in improving lipid profiles, insulin resistance, increasing HDL cholesterol, reducing glycemia and insulin levels in patients with diabetes, in the prevention of infectious diseases of the intestinal tract, reduction of blood pressure, and stimulation and modulation of the immune system; some probiotics have even proven effective in the regression of tumors and reduction in the production of co-carcinogens. (Dr. Pedro Gutiérrez-Castellón, Centre of Excellence for Translational Research on Microbiota & Pre/Probiotics, Mexico)
- Nutritional supplements
Nutrients such as magnesium, selenium, zinc, B-complex vitamins, or fat-soluble ones, such as A, D, E, K, could be necessary. Everything will depend on the assessment performed by the doctor or nutritionist, who will suggest the necessary supplements.
A healthy life for growing older without risks
On the other hand, not long ago it was thought that neurons died with the passing of the years and that there were no possibilities of doing anything to keep the brain in good condition; however, neuroscience has proposed that neurons can be recovered and this is related, among other factors, to exercise and diet.
At Ortomolecular Chile, we are committed to offering you good and effective food supplements, with quality certifications, some Kosher, Halal or Vegan, at a fair price, to contribute to keeping your physical and mental faculties in optimal condition.
See the Seniors special supplement collection:
https://ortomolecularchile.cl/collections/especial-tercera-edad
Nelba Villagrán Arias.
Integrative Nutritionist
