Katherine Harmer – Page 5 – Dietitian-Nutritionist

Middle age bridges the gap from the vitality of youth to the fragility of old age. Prioritizing health during this time can significantly improve overall quality of life. In particular, adequate intake of nutrients protects against sickness, disease and other negative health outcomes. Certain nutrients can be of more concern than others for different populations, including middle aged adults. So, what nutrients do middle aged adults need? While all nutrients remain important to middle aged adults, certain ones require additional care to ensure adequate intake. Nutrients to highlight in middle aged adults include healthy fats, protein, carbohydrates, water, vitamin D, vitamin B6 and B12, iron, calcium, magnesium, folate, potassium and fiber. Lower physical activity, reduced muscle mass and other factors contribute to lower calorie needs. This reduction combined with some higher nutrient requirements emphasizes the importance of including more nutrient dense foods in an eating pattern. Continue reading for more information about important nutrients for middle age and how to improve nutrient intake. Nutrients for preventative nutrition Proper nutrition can help prevent many of the illnesses that come with aging. In fact, dietary and lifestyle choices not only affect illness rates, but also the overall quality of life. A balance of macro- and micro-nutrients at meals and snacks helps individuals meet their unique requirements. However, excessive intake of nutrients often adds little benefit and may even harm health. For this reason, individuals should look to obtain nutrients through foods, not supplements. Cancer The American Institute for Cancer Research and the World Cancer Research Fund found that around 30–40% of cancers could be prevented through dietary choices, physical activity and a healthy weight. In regard to dietary choices, various nutrients provide protection against cancer. A higher omega 3 to omega 6 ratio may protect against breast cancer. Omega 3 food sources include seafood, flaxseed, chia seed and walnuts. While not a specific nutrient, research consistently shows that higher fruit and vegetable intake significantly reduces cancer rates. Selenium acts as an antioxidant and impedes formation of several forms of cancer. Good sources of selenium include Brazilian nuts, sunflower seeds and nutritional yeast. Studies support folic acid as a preventative factor to various cancers. Enriched grains, legumes, dark leafy greens and fruit offer this nutrient. Sunshine and a few other food sources provide vitamin D. Getting enough of this vitamin seems to have protective effects against cancer. Phytochemicals and antioxidants found abundantly in whole plant foods also impact cancer risk. Heart disease As the leading cause of death in many countries, middle aged adults should continue looking for ways to protect their heart health. While certain nutrients do provide heart health benefits, a holistic approach that focuses on many lifestyle factors works best. Over and over again research validates the heart protective effects of fiber. Most whole plant foods provide a good source of fiber. Several micronutrients appear to counteract inflammatory markers that increases heart disease risk. These vitamins and minerals include zinc, selenium, vitamin D, magnesium, vitamin C and Vitamin E. Certain compounds such as omega 3, lycopene and polyphenols in foods reduce LDL and atherosclerosis or hardening of the arteries. Adequate folate, B6 and B12 will inhibit formation of homocysteine, a substance that harms arterial walls. Eating enough of these nutrients is important especially during middle age. In general, studies emphasize consuming a healthy meal pattern with less sugar, sodium and saturated fats to boost heart health. Experts suggest eating along the lines of the Mediterranean diet and DASH diet. Diabetes The rates of diabetes continue to rise throughout the world. These rising rates cause concern as the disease significantly affects quality of life. Again, while nutrients may play a role, the complexity regarding the cause of diabetes calls for individuals to assess many different factors in order to best treat development of the disease. Replacing saturated fats with polyunsaturated fats may decrease risk of developing diabetes. Studies show a correlation between fiber intake and reduced incidence of diabetes. Magnesium intake also appears to lower diabetes risk. However, few nutrients offer adequate data to support their ability to prevent diabetes. Healthy lifestyle choices, including a quality eating pattern, and a healthy weight seem to most effectively reduce the likelihood of developing diabetes. Nutrients to promote wellness and quality of life NutrientBenefitSigns of deficiencySourcesProteinAdequate protein combined with physical activity can prevent the muscle loss that often occurs gradually after 30 years. Maintenance of muscle tissue protects metabolism and prevents debilitating sarcopenia.Increased appetite, brittle skin, hair and nails, edema, frequently sickLean Meat/poultry, seafood, eggs, unsweetened dairy, legumes (beans, soy, lentils), nuts, seedsUnsaturated fatsOmega 3 fights inflammation and protects cognitive health. Unsaturated fats are important to heart health and keep skin and hair healthy.Hunger and lack of satisfaction at meals, dry rashes, poor immune system, fat soluble vitamin deficiencies Olive oil, many plant oils, nuts, seeds, olives, avocadoCarbohydratesCarbohydrates provide the energy to meet daily tasks. Poor carbohydrate intake usually contributes to lower intake of fiber and B-vitamins. Fatigue, hunger, brain fog, mood swings, constipationWhole grains, starchy vegetables (corn, peas, potato varieties, winter squash), milk, yogurt WaterWater is essential to feeling energized and having a clear mind. It also supports good digestion and healthy skin, hair and nails.Fatigue, headaches, mental fog, dry mouth and skin, dizziness, thirstUnsweetened beverages, fruit, vegetables CalciumEnsuring adequate calcium intake will help keep the bones and heart healthy. Calcium also helps with sleep and prevention of kidney stones.Muscle cramping/ weakness, tingling, chronic deficiency can lead to low bone densityDairy, broccoli, dark leafy greens, fish with bones, beans, almonds, fortified soy productsMagnesiumLinked to improved mental health and blood sugar control. Adequate intake is also important to quality sleepAppetite loss, nausea, vomiting, fatigue, and weakness. It can also cause numbness, tingling, abnormal heart rhythms Dark chocolate, whole grains, avocado, seeds, dark leafy greens, legumesIronIron keeps the immune system functioning well. It also plays a key role in oxygen transport and maintaining good energy levels.Fatigue, dizziness, pale skin, brittle nails, frequently sick, low appetite, weaknessMeat/poultry, dark leafy greens, legumes, enriched grain products Vitamin DStudies link vitamin D to improved mental health and prevention of various diseases. Additionally, vitamin D keeps bones strong.Fatigue, sick more frequently, muscle pain, depressionSunshine, fatty fish, egg yolks, UV treated mushrooms, fortified milk and cerealFiberFiber not only fights chronic disease but improves quality of life by boosting gut health and digestion. Fiber also improves blood sugar control and assists with satiety between meals Constipation, Gastrointestinal discomfort, quick hunger or energy drops after mealsWhole plant foods (grains, vegetables, fruit, legumes, nuts, seeds) Will certain nutrients increase my energy? Vitamins and minerals play an essential role in energy production. As a consequence of this role, a deficiency of most micronutrients and macronutrients will result in feelings of fatigue. However, consuming higher than needed amounts of a specific nutrient does not necessarily correlate to more energy. If an adult eats a relatively balanced and varied meal pattern, they generally consume adequate amounts of each nutrient. Those with concerns about possible deficiencies should speak to a registered dietitian or health care professional for further guidance. Some notable nutrients essential to energy include carbohydrates, iron, vitamin D and B-vitamins. Tips for meeting nutritional requirements in adulthood Meeting nutritional requirements in adulthood comes from eating an appropriately balanced diet. Dietary supplements can help make up deficits but cannot replace a healthy eating pattern. Tip #1: Eat five or more servings of fruits and vegetables daily Fruits and vegetables are powerhouses of nutrients. Inadequate intake of fruits and vegetables increases the risk of nutrient deficiencies significantly. Tip #2: Choose whole grains more often Refined grains lack many of the important nutrients due to the refining process. In particular, whole grains offer more fiber, vitamins, minerals, phytochemicals and healthy fats. Tip #3: Limit foods high in sodium, saturated fat and sugar These types of foods generally offer less nutrition per calorie. Eating too many of these foods can displace other more nutrient dense foods. Tip #4: Save sweetened beverages and alcohol for special occasions Sweetened and alcoholic beverages offer few nutrients. They contribute to excess calorie intake as liquids do not contain filling components. Tip #5: Emphasize balance and variety Balance at mealtimes means including various food groups with a combination of carbohydrates, protein and fat. Variety involves different types of foods within each food group. Balance and variety allow an adult to best meet nutrient needs. Tip #6: Consult a registered dietitian or healthcare professional before starting any supplement With a balanced and varied eating pattern, most adults do not require dietary supplements to meet nutrient recommendations. In fact, unnecessary use of supplements can lead to excessive intake and unpleasant or harmful consequences. However, certain conditions may call for a supplement, Healthcare professionals can provide important guidance when choosing a supplement. Tip #7: Avoid unnecessary restriction or dieting Rigid food rules and diets can restrict important food groups and nutrients from the diet. Inclusion of more nutrient dense foods will offer more health benefit than trying to eliminate foods or nutrients. Tip #8: Try eating more plant based Plants abound with vitamins, minerals, phytochemicals and fiber. Including more plant foods such as fruit, vegetables, legumes, nuts, seeds and whole grains will dramatically enhance nutrient quality of a person’s eating pattern. When to Start Taking a Supplement Supplements can be helpful for nutrient deficiencies, but food is generally better than supplements. Lots of dietitians like to say, "food first!". If you can't meet nutrient requirements through food, then it may be necessary to take a supplement. Check with a doctor and dietitian for some blood tests and food tests before starting a supplement. Choose supplements that have been third party tested for safety and efficacy. References National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC526387/#abstract-1title https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6320919/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4751088/