Better With Age. Robin Porter

      To Supplement or Not

      There is a dizzying array of vitamins, minerals, and other dietary supplements filling store shelves these days. There is also much debate in the medical community due to recent studies questioning the effectiveness of some supplements. And, the claims regarding these supplements can be confusing! While most experts agree that a good-quality multivitamin can help you fill in nutritional gaps, supplements are not meant to replace a balanced diet—eating a variety of natural foods is important for overall health. While it’s always better to get nutrients naturally, there may be circumstances when a supplement is helpful, such as a diagnosed vitamin deficiency or health condition. The bottom line: Talk to your healthcare provider before taking any dietary supplements. Also, be sure to inform your healthcare provider of any supplements you have been taking, as certain supplements can interact adversely with prescription drugs, and others may cause complications with certain health conditions or surgery.

      Encouragingly, studies show that when it comes to diet and exercise, even small changes can have big results. Conditions such as pre-diabetes, hypertension, and high cholesterol can often be improved or eliminated through diet and exercise, thus avoiding medications and worsening health.

       Exercise

      As we age, we naturally lose muscle mass and bone density and tend to accumulate more fat. Perhaps you’ve noticed it’s much more difficult to keep the weight off as you reach middle age, particularly around the middle! This type of stubborn weight gain is not only frustrating, it’s also unhealthy. An expanding waistline signals an increase in visceral adiposity, a type of belly fat that negatively impacts cardiac health. This kind of fat has also been linked to poor glucose control (insulin resistance), which leads to type 2 diabetes, high blood pressure, and poor vascular health. Even if you’re not considered overweight, it’s possible to have more fat than is good for you.

      Staying active and even stepping up your activity level can help combat this stubborn weight gain, while maintaining muscle mass and keeping bones strong. In fact, exercise can improve our quality of life as we age in many ways. All too often we assume that problems such as loss of strength, balance, and flexibility are just a natural consequence of getting older. However, research indicates that many of these issues are a result of years of inactivity, which means we can prevent them from occurring by staying active. What’s more, regular exercise has been shown to improve cognitive function as we age, helping to stave off memory loss and dementia.

      Exercise will not prevent every ailment that comes along as we get older, but it can enhance the aging process. The American Heart Association notes that for every hour of regular exercise you perform, you’ll gain about two hours of additional life expectancy. More importantly, those added hours are likely to be healthier! So, how much and what type of exercise should you be doing?

      Before beginning any exercise program, be sure to consult your physician, especially if you’ve been sedentary. The type of exercise that’s right for you will depend on your current physical condition, as well as the activities you enjoy—because you probably won’t stick to something you don’t like! It’s also important to note that even those with disabilities or health problems can and should get regular exercise. If you’re not sure where to start, consult with your healthcare provider or a physical therapist, who can tailor a program to fit your needs. In general, experts recommend:

       • At least 30 minutes or more of moderate physical activity at least five days a week. Moderate-intensity exercise is defined as any activity that causes your heart rate and breathing pattern to noticeably increase—reaching approximately 50 to 70 percent of your maximum heart rate. For example, walking at a brisk pace for 30 minutes (approximately 4.0 mph), swimming laps for 20 minutes, and bicycling five miles in 30 minutes would be considered moderate activity. (See chapter 4 for heart rate calculations.)

       • Strength-building exercises three times a week to maintain muscle mass and bone density. Examples of this type of exercise include using light weights, resistance bands, or your own body weight as you perform abdominal crunches, bicep curls, push-ups, etc. In particular, improving core strength (abdominal muscles) can prevent back pain and improve mobility.

       • Exercises that improve balance and flexibility, such as yoga and Pilates. Most injuries, including falls, are a result of loss in flexibility and balance.