How supplements and healthy lifestyle choices can promote optimum health through all phases of life from childhood to the golden years.
We all want to be in the very best of health from childhood and all the way through our adult lives. Through each stage of our lives we face different health challenges. By using specific nutritional and herbal supplements as an adjunct to healthy food choices and an active lifestyle, we can optimise out health throughout the course of our lives.
How supplements and healthy lifestyle choices can promote optimum health through all phases of life from childhood to the golden years.
We all want to be in the very best of health from childhood and all the way through our adult lives. Through each stage of our lives we face different health challenges. By using specific nutritional and herbal supplements as an adjunct to healthy food choices and an active lifestyle, we can optimise out health throughout the course of our lives.
Children
Together with a good diet and healthy lifestyle choices, supplements can be of great benefit to your child’s health by providing essential nutrients that may be lacking in their diet and compensate for children who are ‘fussy eaters’. A couple of products that are highly recommended are:
- A multi-vitamin & mineral specifically formulated for children – This will provide nutritional ‘insurance’ and provide growing bodies with a little extra help.
- Omega-3 Fish Oil – Every parent would like their child to achieve their greatest potential in the classroom, this supplement is extremely beneficial for children’s learning and concentration. Taken regularly it may improve cognitive function, behavioural problems and eczema.
Our children are now facing far greater health risks than ever before. In Australia we are facing an epidemic of childhood obesity with approximately one in four children aged between 2 and 18 years currently overweight or obese. This is attributed to an increase in total food and calorie intake, as well as a decrease in physical activity and repeated exposure to ‘junk food’ marketing.
You can encourage and teach your children to make healthy food and lifestyle choices, so they can grow and become healthy, active adults. This can be achieved by:
- Involving the children in food preparation, make it fun.
- Include a minimum of 1 serve of fruit and 3 serves of vegetables every day.
- Eat a wide variety of colourful fruit and vegetables.
- Use wholemeal/wholegrain breads and cereals.
- Limit the intake of processed food, sugary drinks and snacks.
- Use ‘family time’ enjoying physical activity together.
- Limit time spent in sedentary activities including TV and video games.
- Increase incidental physical activity eg. Take the stairs, walk to school etc.
- Set an example for your children by eating a healthy diet and keeping active.
The good news is, by following the above recommendations; your children will have a reduced risk of developing weight problems, behavioural problems, poor immune system function, allergies and eczema.
Teenagers
The teenage years are never easy, (remember when you were a teenager) having to cope with raging hormonal imbalances, peer pressure, pimples, study stress and unpredictable mood swings. Supplements can be of particular benefit to teenagers, who often don’t make the wisest food choices. The supplements that are of benefit to teenagers include:
- Multi-Vitamin & Mineral – Provides nutritional support for rapidly growing teenagers.
- Vitamin A & Zinc – Promotes healthy skin and immune system function.
- Brahmi & Gingko Biloba – Supports the nervous system and may improve memory and concentration.
- Fish Oil – Maintains nervous system function and improves the appearance of the skin.
Generally teenagers can be self-conscious about their appearance and want to be accepted by their peers. Due to the change in their hormones, many teens suffer from pimples and acne. Eating fatty and sugary ‘junk foods’ causes an increase in production of sebum by the sebaceous glands of the skin and worsens the appearance of the skin. However, eating several serves of colourful fruit and vegetables daily, especially yellow-orange varieties which provide the anti-oxidant beta-carotene, will help to improve the appearance of the skin and reduce the severity of pimples. Topically, using a cleansing face wash and moisturiser that contain Tea-tree oil can help to minimize the appearance of pimples and acne. Tea-tree oil products are a great natural alternative to the commonly used products that use harsh chemicals to treat pimples.
Teenagers are often extremely susceptible to stress, anxiety and moodiness due to peer pressures, changes to their bodies, school study and hormonal changes. Regular exercise improves the body’s ability to cope with stress, therefore it is important for teenagers to engage in sport or exercise four to five times a week. Nutrients that support the nervous system include Tyrosine, Magnesium and the B vitamins. The richest dietary sources of these are cheese, lean meats, fish, nuts, seeds and wholemeal cereal products. Try to include these in your teenager’s diet on a regular basis.
Twenties
In our twenties our lifestyles generally undergo a huge change. Studying at university, entering the workforce and international travel combined with a busy social life, all affect our health.
During the twenties nutritional support focuses on the nervous system and maintaining healthy digestive function by utilizing:
- Vitamin B Complex – Supports the nervous system and improves cellular energy production.
- Magnesium – Is depleted by alcohol consumption and promotes nervous system health.
- Milk Thistle – Helps to maintain a healthy liver and digestive system.
- Siberian Ginseng – Improves the body’s ability to cope with stress and improves energy levels.
- Acidophilus – Maintain a balance of beneficial bacteria in the intestinal tract and support immune system function.
Our social and business lives often involve dining out with friends and colleagues, combine this with over indulgence in beer and wine and the result is an increased strain on the digestive system. This manifests as abdominal discomfort, bloating, flatulence, diarrhoea, constipation and fatigue. Regularly detoxifying the body, by feasting on fruit, vegetables, rice and fish, while omitting alcohol, red meat, poultry, wheat, dairy, sugar and processed foods from the diet will give your digestive system a chance to recover. Even following these dietary recommendations one day a week, one week a month or for a few weeks every few months will be of benefit to your digestive system.
Due to the stresses we live with in modern life, our nervous system and adrenal glands take a beating. This causes fatigue, lowered immunity, insomnia, poor concentration and memory function. A great stress reliever is regular exercise which causes the release of chemicals called ‘endorphins’ which promote a feeling of ‘euphoria’ and also help to reduce pain.
Thirties
Thirty is now considered the new twenty and human beings are meant to be at their physical and mental peaks at the age of 32. However, due to modern lifestyles the age at which we start to decline is probably more like 22! The good news is you can reverse this trend so you are energetic and vibrant throughout your thirties.
The latest buzz in supplementation focuses on anti-oxidants which can assist in aging optimally. To support the antioxidants that we get through our diet, there are some important anti-oxidants to consider taking.
- Grape Seed – Protects the body’s connective tissues, improves the appearance of the skin and spider veins, and supports the cardio-vascular system.
- Selenium – An important trace mineral, often deficient in our soils and foods, essential for the function of the anti-oxidant enzyme ‘Glutathione Peroxidase’ which protects our cells from damage.
The growing trend of starting a family in our thirties, rather than in our twenties, can make it harder to conceive. Supplements are an important addition to support lifestyle choices to maintain a healthy reproductive system.
- Male reproductive system support – Zinc, Folic acid, Co-enzyme Q10 and Korean Ginseng assist in the maintenance of a healthy reproductive system.
- Female reproductive system support – Vitamin C, Vitamin B12 and Vitex Agnus-Castus help to maintain the female sexual system and improve hormonal balance.
In addition to supplementation, it is a wise decision to maintain a healthy diet, rich in a wide variety of fruit, vegetables, seeds and nuts, moderate amounts of whole-grain cereal products, regular serves of fish, chicken, lean meats and dairy. Combine this with regular exercise and you have a recipe for great health in your thirties.
Forties
During our forties the effects of living a full life begin to manifest in our bodies. Digestive problems, fatigue, aging skin and for women especially, hormonal changes, are a few of the health issues that we face. There are numerous supplements, which can help to maintain optimum health through these years.
- Healthy skin – Support the structure of the skin (by maintaining collagen and hyaluronic acid formation) using Vitamin C, MSM powder, Grape Seed extract and Glucosamine/Chondroitin.
- Boost energy levels – To promote cellular energy production use Vitamin B complex, Co-enzyme Q10 and Acetyl L-Carnitine.
- Menopause – Reduce the symptoms of menopause, including hot flushes and mood swings by using Red Clover, Black Cohosh, Wild Yam, Chaste Tree, Sage and Milk Thistle.
- Healthy Bones – Both men and women can maintain bone strength and minimize the risk of developing osteoporosis with Calcium (Hydroxyapatite is one of the most absorbable forms of calcium), Magnesium, Vitamin D, Boron, Soy products and Whey protein powder.
- Good Digestion – Digestive enzymes, Betaine hydrochloride, Acidophilus, Choline, Inositol, Globe Artichoke, Dandelion and Ginger help to promote effective digestion and reduce bloating, flatulence, dyspepsia and abdominal discomfort. Improving digestive function also means that you will get more nutritional value from your food and supplements.
If you have made it to your forties in good health, without a healthy, balanced diet full of fresh produce, then now is the time to start, your food and lifestyle choices will catch up with you. Maintain a diet full of nutrient rich fruit and vegetables, fish, lean meats, dairy, nuts and seed with an active life and you can look forward to a healthful future.
Fifties
In Australia, our life expectancy has increased from an average of 55 years for both men and women (for those born in 1901), to 76.7 years for males and 82 years for females (for those born in 1996). If you make it to 65 years of age, your life expectancy again increases to 81.9 for men and 85.5 for women. We need to make sure we balance our increase in life expectancy with increased QUALITY of life, so we can live each day healthily and happily. Using supplements you can minimize your risk of developing the following:
- Benign Prostatic Hypertrophy (BPH) – In Australia, one in two men over the age of 50 will be affected by BPH. The associated symptoms of BPH include urinary difficulties such as dribbling, frequency, hesitancy, reduced urinary flow and nocturnal urination, which can be relieved by the herbs Saw palmetto, Epilobium and Stinging nettle.
- Cardiovascular disease (CVD) – Both Australian men and women are at risk of developing CVD. Maintain a healthy cardiovascular system by taking Co-enzyme Q10, Magnesium, Vitamin E, Folic Acid and Fish Oil. Also a daily glass of red wine rich in anti-oxidants is also great for heart health.
- Elevated Cholesterol – High cholesterol levels and in particular a negative ratio of HDL (beneficial) to LDL (detrimental) cholesterol are risk factors for Atherosclerosis (hardening of the arteries), Heart Attack, Gallstones and Age-Related Macular Degeneration. Use Globe Artichoke, Fish Oil, Garlic, Sugar-cane wax alcohol (Octanosanol & Policosanol), Lecithin, Taurine and Chromium to maintain a healthy cholesterol balance.
If you are at risk of developing serious degenerative disease, it is advisable to see a qualified health practitioner. They can best advise you on preventative measures, including diet, exercise and a specific supplementation for your individual case. This will help to ensure you life a long and healthy life.
Sixties
What to do with your time now that you have probably stopped full-time employment? Now life is filled with grand-children, travel, social events, volunteer work, social or serious sport, and you thought you would have time to relax! Sixty is now the new forty, with baby-boomers now hitting the big 6-0. Maintain your health and vitality by using supplements:
- Glucosamine, Chondroitin & Methyl Sulphonylmethane – Derived from shellfish, this supplement provides the building blocks to maintain and repair joint cartilage; it is also extremely beneficial for maintaining the appearance of youthful skin. Also beneficial for joint health are Fish Oil, Boswellia, Devil’s claw and Ginger, which are all anti-inflammatory.
- Cranberry & Acidophilus – Helps to reduce the incidence of urinary tract infections (UTI’s) by improving bacterial balance and reducing the adherence of bacteria to the urinary tract walls. Also helps mask urinary odour in those with incontinence. The herb Horsetail, is a good source of silica which provides strength and elasticity to the body and may improve incontinence.
- Bilberry, Eyebright, Grape Seed, Selenium, Zinc and Vitamin B2 – This combination of herbs and nutrients support the structures and function of the eyes.
- Magnesium, Calcium, Cramp bark, Potassium and MSM – These supplements help to relax the nervous system and relieve restless legs and muscular cramping that often occurs as we get older.
- Tribulus, Horny Goat Weed and Siberian Ginseng – Provides support during times of stress, increases stamina and improves hormone levels and libido in both men and women. Low libido is often the result of our stressful lives, poor diet, hormonal imbalances and many other factors.
Some of the best activities to get involved with during your sixties are Tai Chi and Yoga. They improve your strength whilst maintaining muscular and joint flexibility, whilst not putting too much stress on the body. Combine this with diet and supplementation to ensure your sixties are some of the best years of your life.
Seventy +
There is no need to resign yourself to thinking that your ‘golden years’ will be filled with ill health and a deteriorating body and mind. By incorporating some of the lifestyle factors that the Okinawan’s in Japan follow, (who have one of the highest concentration of healthy centurians in the world), you too can improve the quality of your life and age healthily. lifestyle factors that contribute to the Okinawans longevity and low disease incidence that you can follow are: Reduce total calorie intake of the diet; increase fruit, vegetables, nuts, seeds and legumes; have ‘laid back’ approach to life and maintain physical and mental activities. Combine this with supplements to maintain:
- Memory/Cognitive function – Gingko Biloba, Brahmi, Tyrosine and Lecithin improve circulation to the brain and provide nutritional support for the nervous system. They may help to reduce the risk of developing degenerative diseases of the brain such as dementia and Alzheimer’s disease.
- Circulation – Poor circulation can cause cold hands and feet, numbness, restless legs, poor memory, slow wound healing and many other symptoms. Taking Gingko Biloba, Hawthorn, Vitamin E and Co-enzyme Q10 can reduce these symptoms and support a healthy circulatory system.
- Strong Bones – Supplement with Calcium (Hydroxyapatite is one of the most absorbable forms of calcium), Magnesium, Vitamin D, Boron, Soy products and Whey protein powder to minimize your risk of developing osteoporosis.
- Healthy Bowel Movements – Constipation is often a side-effect from prescription medications. To maintain regular bowel movements increase dietary fibre, water, Magnesium, and the herbs Senna and Cascara Sagrada may also be used.
Keeping both physically and mentally active will improve your health and wellbeing. Challenging yourself with new activities will keep your life full to the brim with meaningful adventures. Enjoying social activities with friends, family, sporting and social groups will help to maintain your independence. Regularly question your health practitioners regarding any prescription medications or health issues you may have to ensure that you fully informed about your own health. Finally, make a list of fun and inspiring activities that you have never experienced, but have always wanted to do, and start to live your golden years with a zest for life.
References
- www.health.nsw.gov.au/obesity/adult/background/factsheet.html
- www.asso.org.au/home/quicklinks/fastfacts
- www.healthyactive.gov.au/2and5/fact1.htm
- www.osteoscreen.com.au/oscreen_facts.htm
- www.osteoporosis.org.au
- www.andrologyaustralia.org
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Elizabeth B Waters and Louise A Baur. Childhood obesity: modernity’s scourge, MJA 2003; 178 (9): 422-423.
Leonie K Callaway, Johannes B Prins, Allan M Chang and H David McIntyre. The prevalence and impact of overweight and obesity in an Australian obstetric population, MJA 2006; 184 (2): 56-59.
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