Healthy Habits Count: Vitamins and Supplements for Over 50

As we age, our bodies undergo changes that can significantly impact our health and vitality. The capacity of our bodies to absorb vital nutrients often reduces, leading to deficiencies that can manifest in our physical performance or overall health. One intelligent way to counteract these age-related challenges is by adopting a lifestyle filled with healthy habits including, regular, specific fitness routines, and effective supplementation.

Fitness is not just the absence of disease, but a state of robust, holistic health and wellbeing. After the age of 50, regular, specific fitness exercises become important. Strength-building exercises, in particular, play a significant role. They assist in maintaining muscle mass, strengthening bones, improving balance and coordination, and enhancing overall endurance. As we get older, the body naturally starts to lose muscle mass and bone density. However, strength exercises for over 50s can help to mitigate these effects.

Weightlifting, using resistance bands, and even bodyweight exercises such as planks, squats or push-ups can be immensely beneficial in maintaining muscle mass and promoting bone health. But remember, while performing these exercises, it's crucial to prioritise proper form and technique over extreme weights or repetitions, to reduce the risk of injuries.

Supplementing your diet with essential vitamins and minerals is another smart approach to ensure optimal health after 50. Some of the most critical nutrients for individuals over 50 include vitamins B12, D, and E, calcium and omega-3 fatty acids. These not only support bone health and brain functioning but can also contribute to improved heart health.

Vitamin D and calcium are crucial for maintaining strong, healthy bones and reducing the risk of osteoporosis. Vitamin B12, on the other hand, supports nerve function and can guard against certain types of anaemia. Vitamin E plays an important role in preserving eyesight and promoting a healthy immune system. Lastly, omega-3 fatty acids can reduce inflammation in the body, contribute to heart health and even support mental health.

Including nutrient-rich food in your diet is the best way to intake these vitamins. However, due to factors like reduced appetite and changes in the gut’s capacity to absorb nutrients, supplementation may often be necessary.

Lastly, maintaining a balanced diet and an active lifestyle cannot be overemphasised as the key to healthy ageing. Regular consumption of fruits and vegetables, lean proteins, and whole grains, coupled with regular exercise, will make an excellent foundation for staying fit and healthy post 50.

To sum it up, the best way to build strength and improve health after 50 is by integrating regular, age-appropriate fitness exercises into one’s routine and ensuring that the body is getting an adequate supply of essential nutrients either through diet or via supplements.