When I write about Mind and Spirit, I feel free to go out on a limb with observations and interesting ideas and feelings. Even with these subjects I like to back up what I present. When dealing with the Body, I feel bound to stick to more solid data and testing. While I’m interested in experimental and new discoveries, I still want to offer them backed by concrete information.
Since much of this blog has been about my personal journey, I’ll mention that this spring and summer were not my best in memory as far as enjoying nature. Early in the year I realized that being outside with the pollen, breezes, heat – basically anything floating through the air from fumes to woodsmoke – resulted in my paying a price physically. I won’t go into that deeply, because this is not about me – other than to say it was a stacking reaction I was having due to the RA, and it is a trigger for A-fib.
The result of that was that I got very little natural sunlight over the past year. I began to take a Vitamin D supplement. In an article I read recently I learned that the vitamins older people are likely to be most deficient in are vitamins D and B12, and protein. What are their functions in the body?
- Vitamin D – (a) Bone Health & Calcium Absorption: It helps protect against osteoporosis and fractures like hip breaks. (b) Muscle Strength & Balance: stronger muscles and coordination help prevent falls. (c) Immune System Support: Regulates and strengthens the body’s immune response – fighting infection. (d) Linked to better cognitive function, improved mood, and lower risk of dementia.
- Vitamin B12 – (a) It helps maintain the protective covering around the nerves and helps prevent peripheral neuropathy. (b) Having enough B12 prevents pernicious anemia which causes chronic fatigue, weakness and shortness of breath. (c) Helps to preserve memory and mental clarity. (d) Helps break down an amino acid in the blood that can lead to increased risk of heart disease. (e) It also helps maintain bone health and regulates mood.
- Protein – something we take for granted throughout our lives. (a) Stronger leg and core muscles lead to better mobility and fewer falls and fractures. (b) Proteins help build antibodies (immune system again). (c) Helps control appetite and stabilize blood sugar. (d) Regulates the fluid balance in the body.
Do these benefits translate into a lot of the problems that the elderly have as they age? I would say so. The lack doesn’t show up immediately, but it does show up over time. These vitamins (along with others) and protein are important all through our lives, but as we age our bodies work less efficiently to extract the vitamins needed from our food. This is caused by several factors, but the result is less of what we need in our body. The same thing happens with protein. More digestive problems as we age cause reduced intake of some foods and meats. The same happens with dental problems and poorer appetites. All may lead to eating less protein.
I’m not suggesting that you rush out and buy vitamins and immediately start taking them. First, determine if you have a deficiency. Too much, as in most things, can be as bad as not enough. But as you can tell, it’s likely as you grow older that you could have a deficiency and should at least check this.
Most of you probably have an idea whether you are getting the needed amount of protein in your diet. I had not really considered the amount of protein I was eating and was surprised to realize that I wasn’t getting enough in my diet. It’s easy to let the amount eaten slide especially in the summer months. The changes in diet as we age are gradual; one day we’re eating like Paul Bunyan and the next like Olive Oyl. That is likely a joke for the older among the readers.
You might want to look online and see how many grams of protein are suggested. What I saw suggested spacing it at different meals and aiming for 25 to 30 grams per meal each day. That’s a lot – chicken, fish, lean meats, eggs, beans and dairy. Amount needed also depends on your weight. More specifically, I saw something like 0.45 to 0.72 grams per pound of body weight for healthy adults. If you have health problems – such as kidney disease – this should be run by your doctor.
I’m not an expert, as I said with the first post. I want to make readers aware of issues, discoveries, good practices, and anything I’m aware of that might enhance aging. Ultimately, you need to check further into things and talk with your doctor, especially about things like vitamins and supplements. You want to be sure they don’t conflict with any medication you take.
For instance, I stopped the vitamins briefly when I started a med for the A-fib. On my return visit to the cardiologist, I told him the vitamins I normally take (not a huge amount since I’m not big on pills) and asked if they were okay for me to take. I also asked him about NAD+.
You are probably aware of how collagen supplements have swept the health food market in the last few years. Now, NAD+ has emerged on the market. NAD+ declines in our bodies as we age. They’ve found aging starts at the cellular level. There are twelve important failures in cells that drive the aging process. NAD+ is thought to play a role in several of them. It is a molecule that is responsible or active in a whole range of bodily processes and one of them is helping to calm inflammation. My doctor was okay with my trying it, so I may report back to you on any benefits I see. I noted in an article that studies show that exercise and fasting are the best ways to turn on NAD production in the body naturally.
I credit Good Housekeeping’s Age Well Collection for much of this information, and Google was a good source too. The link below takes you to another excellent article on the subject of older adults and supplements.
The supplements older adults actually need and the ones they don’t | ScienceDaily
Have you ever had your vitamin D or B12 levels checked? I would love to hear what you learned or what you plan to ask your doctor. Please feel free to comment.