At this age, stress is a well-used word. Poorly managed stress is a threat to both physical and mental health, work safety and productivity. Stress continues to challenge every day.
The battle against fatigue is also ongoing. The importance of the B group and C vitamins in maintaining energy levels at times when the demands on performance are continually high is well documented. Fibre, good fats, low GI carbohydrates and wise protein choices are fundamental in energy production. Additionally, magnesium is a wonderful tension reliever, and works well to restore restful sleep.
Working hard and planning a family places a different emphasis on the nutritional requirements for each partner. A variety of demands on your time and resources can lift stress levels to a new high. Stress in all its guises, causes an increased demand for a range of essential and complementary nutritional factors.
Use trusted supplements and take them just before, during or after meals. This aids digestion since there are co-factors present in food which are absent from supplements. And remember to take your supplements every day.
At least four months (preferably longer) before you plan to conceive, you should seek health care advice, stop smoking, avoid alcohol completely and minimise caffeine. Commencing folic acid is also beneficial.
So-called ‘middle age’ is a time when some of the common chronic diseases such as elevated blood pressure and diabetes are noticed. Demands on time and additional financial pressures can lead to poor dietary choices and less exercise. High stress levels lead to increases in inflammatory markers, resulting in oxidative damage to blood vessels. Regular health assessments are important.
Appropriate supplementation supports good nutrition. Vitamin C for blood pressure health, calcium and vitamin D for bone strength, B group vitamins for nervous system support and essential fatty acids for mental health are fundamental. These supplements are important to enable proper and efficient processing of food groups, especially to enable our digestive function to perform adequately.
Men can be poor observers of health issues, but are lucky to have the moderating and wise opinions of their partners, as their health can often be pushed into the background.
Children are keen mimics of our behaviour patterns, so regular mealtimes with the family form a wonderful base on which they will build their own impressions of food types, appropriate mealtime behaviour and their ability to communicate well.
Time for adequate exercise and relaxation is hard to find, but must be part of your healthy routine. Stretching before exercise and suitable warm down procedures will ensure minimal injury interruptions. Magnesium is a great mineral to relax tired and aching muscles, and encourage restful sleep.
Maintain and protect “me time” if you can. Rest is a wonderful tonic for stress, and demands on your time.
Those good habits we have put into place are paying huge health dividends now. As an acknowledgement that our hormones are changing, there are some other health challenges to address. Alterations in hormone levels are reflected by interrupted sleep, mood fluctuations and an awareness that the adolescents in the family are becoming independent (or at least we hope they are!).
Food choices and healthy recipes continue to be important. More omega-3 in the form of oily fish plays an important part in hormone support, skin moisture content and elasticity, and concentration. It also plays a role in cardiovascular health and as an anti-inflammatory in joint pain.
Sleep can be the biggest challenge. Make sure your sleep pattern is structured and consistent. Start to relax well before you expect sleep to overtake you. Find the best ways to induce drowsiness in your own particular instance – everybody is different! However, the need for sleep as a recovery aid is fundamental to emotional, physical and mental health.
Take a 50+ multivitamin each day, along with additional calcium in the most soluble forms. Good digestion can be encouraged by addressing gut issues like bloating or constipation. The easiest way to check your digestive function is to inspect your tongue. A coated tongue shows poor digestive function. Correction of this issue ensures good gut health, better energy levels and increased vitality.
The ability to move well, use your brain to its maximum potential and have minimal risk of chronic disease are the ultimate goals. Regular assessments by a trusted health professional ensure that small alterations will keep you well.
There is much truth in the adage “Use it or lose it”. This applies especially to your brain and your joints. The brain relies on good levels of nutrients to function correctly, along with adequate hydration. Sometimes though, circulation to your brain, and therefore the supply of nutrients, needs support. The safe and effective herb Gingko Biloba is an easy way to ensure adequate brain and scalp circulation. Additionally, Bacopa is a clinically proven herbal ingredient to support memory and concentration.
Calcium is an important component of bone health, preferably using a calcium type which is easily digested by levels of gastric acid which lessen as we age, and which are often compromised by medicines. Calcium rich foods and vitamin D are important considerations too, because it’s been shown that food sources as well as supplementation are the best solution to bone health.
Moving our joints without discomfort seems simple enough, but as we age, many years of wear and tear are reflected by stiffness and inflammation. Glucosamine is an excellent way of supporting joint structure and relieving any tendency to inflammation, and is also safe for long term use. Vegetarian options are available if you have a seafood sensitivity. Additionally, omega-3 fatty acids available as fish oil or krill oil, allow a constant supply of anti-inflammatory action to safely circulate throughout your system, settling inflamed blood vessels, digestive linings and worn joints.
Eat well, enjoy life, maximise vitality and use appropriate nutritional supplements to enhance your lifestyle.