In an ideal world we would get our entire required nutrient intake from the food we eat. Unfortunately, due to over agriculture, changes in farming practices, long storage, and processing, the food we are now eating doesn’t always have what we need to be our “health best” through the changes in our lives. Nutrionist Zoe Bingley-Pullin shares the key supplements you should be including in your diet.
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Now, we all know there is no permanent quick fix pill, but making small changes to your diet and adding a few key supplements can help you feel better in a shorter time than you think.
In your twenties your body is still growing, so it’s very important to support the body and lay the correct foundation for the future. The healthy habits you start now will help you maintain your weight and health into your thirties and beyond.
Many women in their twenties are deficient in iron, so be sure to include lean meat, leafy greens, and citrus fruits in your diet. In most cases, the twenty-somethings are less focused on eating home cooked meals and more focused on going out. If this is the case, do your research and make healthy choices and try to cut back on the alcohol.
Finally, if the late nights of your twenties are causing you to skip breakfast, make sure to keep some sugar-free cereal, nuts, and Greek yogurt on board for on-the-go sustenance.
Chlorella, Barley Grass or Spirulina are beneficial in alkalizing and cleaning the body.
Often as we reach our thirties we are increasing the pressure we have in our life; work stress, mortgages, children and overall financial pressures. Continual stress, even low-grade stress, will put pressure on the adrenal glands, will often affect sleeping patterns and will suppress the immune system.
Many of us get married and start a family in our thirties. If this is the case for you, it is a time to create an eating philosophy for your household. Remember that being healthy doesn’t have to be expensive – staples like eggs, beans, lean poultry, and vegetables are perfect for families.
If you are planning on having children, make sure you are getting enough folic acid and iron from your food. If you find yourself deficient, it may be time to add these to your supplement prescription.
B-complex will support the adrenal glands and help you cope with stress more effectively.
Magnesium will calm the nervous system and aid sleep.
Zinc will support the immune system.
This is a good time to have a thorough health check; heart, cholesterol, liver, blood pressure, blood glucose and full blood count. This health check should be done annually and compared against your last blood test, not if you are in the average.
You might find your metabolism is slowing down a bit and that you can’t keep eating the same foods in the same quantities without weight gain or digestive stress. Try eating smaller meals more frequently to overcome these problems.
Although you may be more settled in your forties, it is still a busy time so it’s a good idea to plan your weekly meals ahead of time to avoid the last-minute take-away grab.
Essential Fatty Acids such as fish oil, flaxseed oil and krill oil are all brilliant for heart, cholesterol and brain health, to name a few.
Bone loss is very common in your fifties. This is particularly important for women, as menopause results in reduced oestrogen level, and oestrogen has a protective effect on bones. Men need to be more mindful of prostate health and have regular test. Cholesterol, blood pressure, and blood sugar should all be monitored at this stage. Be sure to incorporate some omega-3 packed fatty fish, avocado, beans and nuts in to your diet to help decrease inflammation and control cholesterol. These foods will also help with any mood fluctuations you may be experiencing as a part of menopause.
Calcium increase bone density
Vitamin D (D3) helps build and maintain healthy bones
Zinc help support prostate health and immune function