CALCIUM
With age, you can start to lose more of this mineral than you absorb. That can make your bones break more easily (osteoporosis), especially for women after menopause. Calcium helps your muscles, nerves, cells, and blood vessels work right. You get most of it from your bones, which get it from food. Women over 50 and men over 70 should get about 20% more than other adults. Milk, yogurt, and cheese are good sources.
VITAMIN B12
It helps make blood and nerve cells. You get it naturally from animal foods like meat, fish, eggs, and dairy. Pills, shots, and “B12-fortified” foods, like breakfast cereal, are other sources. Most Americans eat enough, but age can change that. Up to 30% of people over 50 have atrophic gastritis, which makes it harder for your body to absorb it from foods. Antacids, some meds, and weight loss surgery can contribute to a lack of B12.
VITAMIN D
Your body needs it to absorb calcium. So take them in tandem to help prevent osteoporosis. Vitamin D also helps your muscles, nerves, and immune system work right. Most people get some vitamin D from sunlight. But your body is less able to convert sun’s rays to vitamin D as you age. It’s harder to get this vitamin from foods, but fatty fish like salmon, mackerel, and sardines are a good source.
VITAMIN B6
Your body uses it to fight germs and to make energy. It also helps babies’ brains grow. You need more B6 as you get older. Some studies have found links between high B6 blood levels in seniors and better memory. But the vitamin doesn’t seem to improve mental abilities in people with dementia. Chickpeas are an easy and inexpensive source. So are liver, fatty fish and fortified breakfast cereals.
MAGNESIUM
It helps your body make protein and bone, and it keeps your blood sugar stable. You can get it from nuts, seeds, and leafy greens. But older people tend to eat less of it. Plus, they’re more likely to have long-term health conditions or take many medications, both of which may leave you short of magnesium.
PROBIOTICS
These “friendly” bacteria are good for your gut. You get them from fermented foods like yogurt or sauerkraut, or from supplements. They can help with digestive issues like diarrhea or irritable bowel syndrome, and may even protect against allergies. Probiotics are likely safe if you’re healthy. But talk to your doctor first if you have any medical issues or a weakened immune system.
OMEGA-3S
These fatty acids are called “essential” because your body can’t make them. They’re important for your eyes, brain, and sperm cells. They also could help protect against age-related disease like Alzheimer’s, arthritis, and macular degeneration, which can cause blindness. Unless your doctor says otherwise, it’s best to get your omega-3s from food like fatty fish, walnuts, canola oil, or flaxseed.
ZINC
Many American seniors don’t get enough of this underappreciated micronutrient. It helps your sense of smell and taste, and fights infections and inflammation — all important jobs in older bodies. Zinc also may protect your vision. Oysters are far and away the best source of this mineral. Otherwise, you can get it from beef, crab, and fortified breakfast cereals.
SELENIUM
It protects your cells from damage and infection, and keeps your thyroid working the right way. Selenium also can keep your muscles strong, and may help prevent age-linked illnesses like dementia, some types of cancer, and thyroid disease. Just one or two Brazil nuts a day should be enough. Don’t overdo it. Too much selenium can make your hair fall out and turn your nails brittle.
POTASSIUM
Potassium plays a part in almost everything inside your body, including your heart, kidneys, muscles, and nerves. It also may help protect against stroke, high blood pressure, and osteoporosis. Many Americans don’t get enough. Dried apricots, bananas, spinach, milk, and yogurt are good sources. Ask your doctor before you take supplements. They can interfere with medications for high blood pressure, migraine, and other conditions.
FOLATE
This natural form of vitamin B9 is in leafy greens, nuts, beans, and other foods. Pregnant women take a lab-made form of vitamin B9 called folic acid to help prevent birth defects. Folate helps with cell growth and may protect against stroke and certain cancers. Most Americans get enough. Folate found in foods is safe. But too much folic acid from supplements or fortified foods can raise your odds of having colon cancer or nerve damage.
FIBER
You probably know fiber is good for you. But did you know it’s even more important as you age? Fiber helps protect against strokes, helps you poop more regularly, and lowers your cholesterol and blood sugar — big benefits in older bodies. Women over 50 should get at least 21 grams a day, while men need 30 grams, but most people don’t get that much. That’s equal to about 6-8 servings of whole grains, or 8-10 servings of vegetables.
WHERE TO GET THEM
Whether it’s vitamins, minerals, or fiber, it’s best to get them from foods instead of pills. But that can be a challenge for some older Americans, especially if you don’t eat a balanced diet. You’re most likely to lack vitamin D, potassium, calcium, or dietary fiber. If you think you need more than you can get from food, talk to your doctor about supplements that will be safe with your meds, diet, and health.
MULTIVITAMINS
There’s little, if any, proof that multivitamins benefit seniors who are otherwise healthy. The U.S. Preventive Services Task Force recommends against daily multivitamins to ward off cancer or heart disease. Multivitamins marketed at seniors may be tailored with higher doses of vitamins D or B12 or less iron. But unless you have a poor appetite or have conditions that keep you from eating a healthy diet, you probably don’t need them.
Webmd.com
NEW STORY
Why Women Suffer Sexual Dysfunction
Sexual dysfunction is a common problem among women. Almost half of all women have persistent problems with Sex, such as little or no Sex drive, trouble reaching an orgasm, or pain during intercourse.
Satisfying sex involves your body, mind, health, beliefs, and your feelings toward your partner, among other factors. Here are some possible causes behind problems in your sex life.
MEDICAL OR PHYSICAL CONDITIONS
Heart disease, diabetes, thyroid disease, nerve conditions such as multiple sclerosis, and even simple fatigue can make sex uncomfortable or painful. They can make it hard for you to get aroused or climax during sex.
Scarring from surgery or radiation treatment in your vaginal opening or in other parts of your genital area also can change your sexual experience. So can infections such as genital herpes.
Other possible causes include hormonal imbalance or physical changes related to:
Pregnancy (you may have sex less often or find it uncomfortable, especially during the third trimester).
Childbirth (your genitals may be less sensitive, you may have had a difficult delivery)
Breastfeeding (low estrogen levels may lead to vaginal dryness, you may lack energy for sex).
Menopause (vaginal dryness, lack of libido).
MENTAL AND EMOTIONAL ISSUES
The right mood and a healthy, respectful connection with your partner play an important role in sexual intimacy. But there may be factors that leave you feeling self-conscious, fearful, or uninterested. Reasons may include:
Depression, Anxiety, Stress, Past sexual abuse, Low self-esteem
MEDICATIONS, DRUGS, AND ALCOHOL
Drinking can make orgasm longer to achieve or feel less intense. Tobacco smoking and long-term use of heroin and other illegal drugs also can lead to sexual problems.
Some medications can make sex less pleasurable, dampen sex drive, or cause vaginal discomfort. Types of medications include: High blood pressure drugs, Antidepressants, Antipsychotic medications, Epilepsy drugs,
Certain cancer drugs, Medication for urinary tract infection, Steroids.
TREATMENTS AND OTHER HELP
See your doctor right away if you suddenly have pain or unusual symptoms during sex, like a headache, or if you think you’ve been exposed to a sexually transmitted disease.
For other kinds of sexual dysfunction, a range of therapies can help. Your doctor will ask about your symptoms, check your health, order blood screens or other tests, and rule out other possible causes.
Medical treatments may include:Drugs to raise low libido (desire for sex), Kegel exercises to strengthen pelvic muscles to help achieve better orgasm, Anti-inflammatory drugs to take before intercourse to lower pain, Other advice to improve your intimate experience may include: More open communication between you and your partner, Making time for sex, Improving intimacy with your partner.
Healthy habits, such as minimizing alcohol, getting exercise and eating a healthy diet
Therapy or counseling to help you manage stress or anxiety, or work through feelings of fear or shame in regards to sex
Vaginal lubricant for dryness or lessen pain during sex
Vibrators and other tools to enhance arousal
Techniques on how to reduce distractions and be more present during sex
webmd.com
