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Beautiful and Glamorous after the age of 40 ... How?
Vitamins and nutrients are the "army" for the body that resists damage and age-related illnesses.
The best way to boost it is a healthy and balanced diet.
Every age has its own nutritional needs, after 40, however, the body's needs for specific vitamins and elements are rising.
The body does not work like at the age of 20, the muscle mass is shrinking, it is more likely to get weight and the menopause is approaching, as well as the risk of chronic diseases such as cancer, heart disease and diabetes.
One of the best ways to stay healthy is to get the right vitamins and essential nutrients. Their recruitment should ideally be done through a full diet because it is easier for the body to absorb them. However, if you are following a particular diet or have a health issue, you can benefit from taking appropriate supplements, always under the guidance of your doctor.
See the necessary nutrients and the best ways to get them:
After 40 and even more after 50, vitamin B12 is essential for the proper functioning of the blood and the brain. At a later age, the intake of B12 is via food, meat and other animal products such as chicken, fish, dairy and eggs. As we grow older, however, stomach acids are reduced and absorbed by the body. Your goal should be to ingest 2.4 mg daily.
Recent meta-analysis of 59 studies has shown that increasing calcium intake in men and women after 50-either through food or supplements- reduces the risk of fractures. Other studies link calcium supplements with increased risk of heart attack, stroke and death from heart disease for postmenopausal women.
Although bones absorb most of the calcium they need before the age of 30, the nutrient plays a role in maintaining bone health later in life. Calcium is essential for muscle contraction, nerve and heart function, and other biochemical reactions and if you do not get enough of your diet, the body "steals" it from the bones.
Women between 40 and 50 need 1,000 mg a day, and 1,200 mg if larger. If you eat foods rich in calcium, such as dairy products, sardines, broccoli, almonds and spinach you are covered. If you are vegetarian or lactose intolerant, consult a doctor about the need for supplements.
It is necessary, especially after 40, because it helps protect against the changes associated with aging. Vitamin D deficiency has been linked to diabetes, heart disease, multiple sclerosis, and breast and colon cancer. It is also essential for the absorption of calcium from the body.
Foods rich in vitamin D are oily fish and dairy supplements as well as cereals but its absorption is low. The best source is the sun. If the sun does not see you enough, which is difficult in Greece, experts recommend a vitamin D3 supplement, that is, the type of vitamin D that is closest to the body's composition of the sun.
You should take at least 600 IU per day (and 800 IU per day after 50), according to the current recommendations of the National Institutes of Health. The tolerable ceiling (not damaging) is about 4,000 IU per day.
The basic function of magnesium is the regulation of blood pressure, which is particularly important for women 40 and above who are at risk of hypertension due to normal aging.
Magnesium deficiency is associated with heart disease, diabetes and inflammation.
Another property of magnesium is that it helps the body to absorb calcium and plays a role in the functioning of the muscles, nerves and heart, as well as in the control of blood glucose.
Magnesium is found in dark green vegetables, beans, nuts and seeds, but also in avocados. Excessive magnesium does not pose health risks, but can cause diarrhea, nausea or cramps.
Potassium plays a key role in monitoring blood pressure, irrespective of age.
For post-menopausal women, research has linked the highest potassium intake through foods at reduced risk of stroke. The recommended amount is 4.7 grams per day.
Potassium is found in bananas, sweet potatoes, legumes. Beware of excessive potassium intake, as it can damage the intestine and the heart, causing arrhythmias. If your doctor prescribes you supplements, he should carefully monitor how they affect you. Omega-3 fatty acids Although they are not vitamins, omega-3s have many health benefits as they help to cope with the symptoms of aging, such as increased risk of heart disease and cognitive impairment.
They also help reduce blood pressure and cholesterol. A recent study showed that people with higher levels of omega-3 fatty acids in their blood had higher brains and better memory test results. You will find them in oily fish, walnuts, linseed and green leafy vegetables, as well as in the form of supplements.
The recommended daily dose is 500 mg if you are healthy 800 up 1,000 mg if you have heart disease and 2.000- 4.000 mg if you have high triglyceride levels. Take care if you are taking anticoagulants, which may have serious side effects. Probiotics Probiotics play a role in gut health and weight maintenance, and reduce the risk of heart disease, diabetes and stroke. You will find them in fermented foods (kefir, soda, etc.) and supplements.
So,in that way , we will keep our beautiful skin after the 40 girls !!