Over 50? Here are 5 Vitamins Your Body Needs Today

How many fruits and vegetables did you eat this past month?

Most people would say not enough. In fact, a recent study published by the Journal of the American College of Nutrition in January 2015, found that 40 percent of adults are deficient in vitamins A, C, D and E, not to mention calcium and magnesium.

Sure, living in Memphis, makes it hard to turn down a plate of barbecue nachos for steamed broccoli.

So, unless you’re one of the few who eats a well-balanced, organic diet, your body may be depleted of the nutrients it needs to sustain a fulfilling life.

Take Vitamin D, for example. Studies show it’s a strong stimulator of calcium deposition in bones, which makes them stronger and healthier.

And, here you thought it was just the sunshine vitamin.

Below are a few more vitamins you should consider taking if you’re over 50.

Remember, it’s important to first discuss your intentions with a medical professional before changing your diet or adding supplements.

1. Calcium

Bone density declines after 50, especially for women. To keep your bones and teeth strong, add calcium to your daily routine. While you know calcium is found in milk, you may not know you can also get it from kale, broccoli, spinach and other leafy green vegetables.

Calcium is also needed for muscle contractions, which helps you get more out of your workout.

2. Magnesium

Sometimes overlooked, magnesium keeps your heart steady, your immune system healthy and your nerve function normal. It also helps to regulate blood sugar levels and promote normal blood pressure. Many tout its helpful properties in improving sleep as well.

You can find magnesium in spinach, almonds, cashews, quinoa and pumpkin seeds. Or, get it all at once with this summer spinach and quinoa recipe.

3. Fiber

Fiber regulates your digestive system, lowers your cholesterol and helps control blood sugar levels.

If you’re trying to lose weight, adding fiber to your diet keeps you fuller, longer. Try eating oats, peas, beans, apples, carrots, whole-wheat flour, wheat bran or other veggies to increase your fiber intake.

You can also talk to your doctor about taking a fiber supplement, like this one by Benefiber.

4. Fish Oil

Many diets are lacking in healthy fats, including fish oil, which aids in depression, Alzheimer’s, high cholesterol, arthritis and heart health—just to name a few.

Most of the benefits are attributed to the omega-3 fatty acids found in oil extracted from the tissue of deep-sea oily fish, such as trout, tuna, sardines and salmon.

You can add fish oil to your diet by consuming a high amount of fatty fish, but keep in mind that many fish varieties contain higher levels of mercury.

If you’d prefer to stay on the safe side, fish oil capsules can meet your needs. Just consult with your doctor to determine the type and amount of fish oil you should take.

5. Whole Food Multivitamin

For best results, studies suggest you should change your diet and establish an exercise routine at the same time. But, if you need to start with just one, focus on exercising first.

In the meantime, you can fill in the nutritional gaps of your diet with a multivitamin.

Try a whole foods multivitamin, which is made from real food instead of synthetic ingredients. For women who are no longer menstruating, you should first discuss with your doctor whether or not you need a multivitamin that also has iron.

In addition to supplementing your diet with vitamins, hormone therapy can give you the vitality and energy you need to tackle your day. Schedule a free and private consultation today.

6 Ways to Boost Energy and Vitality to Get Your Summer Back

Are you ready for summer?

To spend your mornings swimming laps at the pool? Or to take afternoon walks through the Farmer’s market?

Sure, mentally, you’re geared up to make plans and get going.

But, physically, your body yearns for a few more weeks of hibernation.

And when your energy levels don’t match your desires, summer can go from fun to frustrating.

If you’re perimenopausal, menopausal (Top 7 Quotes from Women with Hormone Issues Before Menopause) or you’ve had your ovaries removed, you know your levels of estrogen are changing.

But there’s something you might not know, at least not for sure.

Testosterone could also be the culprit for your summer blues.

Yes, testosterone is often called a “male” hormone, but it’s also important for women’s mood and energy levels, sexual health and bone and heart function.

First, here are a few signs you might be experiencing low levels of testosterone (Low T):

  • Lack of energy or fatigue
  • Weight changes and decreased exercise stamina
  • Low interest in sex
  • Depression and/or anxiety
  • Difficulties with sleep

If you believe you might be experiencing a hormonal imbalance or Low T, consult with your doctor first.

But, in the meantime, here are a few ways you can boost your energy and vitality to get your summer back.

1. Eat good fats and more protein

There’s a reason eating a clean, balanced diet makes the top of any health list.

It works.

When you eat refined carbs or foods high in sugar, your blood sugar and insulin spikes. This makes the body’s ability to use fat for energy drop.

A diet high in good fat, protein and veggies can increase your testosterone levels. For example, try topping your salad with olive oil, slices of avocado and lean chicken breast.

Or try out a new veggie dish, like this grilled summer squash recipe.

2. Lift weights

Any type of exercise, such as running or cycling, is great for your overall health. But lifting weights can boost your T levels.

If you’ve never lifted weights before, consider joining a circuit training class or talking with a personal trainer.

You can also rotate lifting days with cardio workouts. As an added bonus, research shows couples who exercise together have a better sex life.

3. Soak up the sun

Vitamin D can help increase your hormones and sex drive, which might explain why you feel a little friskier during the summer months.

As an all around great vitamin for mood stability and energy, you don’t have to walk farther than your front porch to get it.

Spend some time each day absorbing the rays—with ample sunscreen, of course.

4. Get some cool sleep

Humidity, high temperatures and longer days can drain your energy. And when you’re also combating Low T, you could use a good night’s sleep.

Research shows keeping your head cool is conducive to sleep.

You might have to test out what temperature works best for you, but try setting it around 65 degrees before you go to bed.

5. Drink more water

Dehydration can leave you feeling drained and fatigued. During the summer months, you need to increase the amount of water you drink to stay hydrated and energized.

If you’re feeling lethargic, try drinking a glass of water over a second cup of coffee.

6. Rebalance your hormones

Your body has two ways of communicating, electrical (nerves) and chemical (hormones).

When your hormones aren’t communicating, even if you make lifestyle changes, it’s difficult to live life to the fullest.

Bio-identical hormones are identical to the ones that occur naturally in your body. They’re made from soy and yams, and your body recognizes them as it’s own.

So, when you’re low on testosterone, a medical professional can safely restore it to your natural balance.

If you’re feeling symptoms of Low T, the best step is to consult with a medical professional.

Or you can book a free consultation with us to discuss your symptoms, specific needs and ways we can get you back to feeling your best.