Aging- the healthy way

Aging is something that is inevitable. We are born, we live, we grow old, we die. There are many ways to make sure that you live longer, don't get diseases, and be healthier overall. In the United States, life expectancy is at an all time high- 77 years of age! That is much higher than the 1900- 40 years of age life expectancy. So here is the breakdown:

One thing you have to be careful of is watching your brain function when you start getting older. There are many different vitamins and minerals that will help the overall function of your brain. Here are the nutrient-brain relationship:

• Short-term memory: Vitamin B12, C, and E
• Performance in problem solving tests: Riboflavin, Folate, Vitamin B12, and Vitamin C.
• Mental Health: Thaimin, Niacin, Zinc, and Folate
• Cognition: Folate, Vitamin B6, Vitamin B12, Iron, and Vitamin E
• Vision (avoid cataracts): essential fatty acids, Vitamin A
• Neurotransmitter synthesis: Tyrosine, Trypotphan, Choline

Taking these supplements or getting them through your food will help your brain function. Dementia and Alzhemier's are a prevalent problem when people start getting older.. are you wondering if you or someone you love is showing signs of dementia? Here is a set of symptoms to watch out for:

• Agitated behavior
• Becoming lost in familiar settings
• Confusion
• Delusions
• Loss of interest in daily activities
• Loss of memory
• Loss of problem-solving skills
• Unclear thinking

If you or someone you love is showing signs of dementia, make an appointment with your doctor quickly. Early detection is a very key factor in treatment.

So if you want to slow the aging process down here are some principals to live by:

1. Make healthy habits- this means regular and adequate amount of sleep every night, regular- well balanced meals, maintain a healthy body weight, regular physical activity, and NO SMOKING
2. Physical activity- having daily physical activity can bring awesome benefits such as better weight control, greater flexibility and endurance, better balance, better overall health, and longer life. Great activities include aerobic, strength training, balance, and flexibility- these can all be down weekly.
3. Restrict caloric intake- (if you usually have 2000 calories a day, drop down to about 1800 or 1500)

Once you reach about 45-50 make sure you are getting the adequate amount of vitamins, minerals, protein, carbohydrates, and fat. Here are the daily requirements:

1. Protein: The CDC recommends that a woman should have 46 grams of protein a day and a man should have 56 grams of protein.
2. Carbohydrates & Fiber: About 180 grams of carbohydrates should be consumed daily. Carbohydrates protect protein from being used as an energy source. Also the daily requirements for Fiber is 25-30 grams daily.
3. Fats: Stay away from trans fats all together. Have unsaturated fats as much as possible- sparingly.
4. Vitamin D: For the ages 51-70, 15 IU per day. For the ages 70 and up, 20 IU per day. This can be achieved by drinking fortified milk- this also gives a healthy dose of calcium.
5. Vitamin B12: 2.4 IU per day is recommended. 
6. Folate: 400 IU per day. 
7. Iron: 8 mg/day 
8. Zinc: Men need 11mg per day and women need 8 mg per day.
9. Calcium: Men need 1000 mg/day and women need 1200 mg/day
10. Water: Women need 8 cups of water per day in order to stay hydrated properly. Men need about 13 cups a day to stay properly hydrated.

Follow the above and you should grow older happy and healthy!

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