Bad for the elderly: maintaining active longevity

Section 1: Antition and the needs of the elderly organism: Introduction to the problems

Aging is a natural and inevitable biological process, characterized by the gradual deterioration of the functions of organs and systems of the body. With age, changes at the cellular, tissue and organ levels occur, which leads to a decrease in adaptive capabilities and increased vulnerability to various diseases. Understanding these processes is the key to developing effective strategies for maintaining active longevity, including using biologically active additives (BADs).

Age changes affect all body systems:

Cardiovascular system: Reducing the elasticity of blood vessels, increasing the risk of atherosclerosis, increasing blood pressure, deterioration of the contractile function of the heart.
Nervous system: Reducing cognitive functions (memory, attention, thinking), worsening coordination of movements, increasing the risk of neurodegenerative diseases (Alzheimer’s disease, Parkinson’s disease).
Corruption apparatus: Reducing the density of bone tissue (osteoporosis), deterioration of joint mobility (arthrosis), a decrease in muscle mass (sarcopenia).
Digestive system: Reducing the secretion of digestive enzymes, deterioration in the absorption of nutrients, constipation.
Immune system: Reducing the immune response, increased susceptibility to infections, an increase in the risk of autoimmune diseases.
Endocrine system: Changing the hormonal background (reducing the level of estrogen in women, testosterone in men), violation of carbohydrate metabolism (the risk of type 2 diabetes).
Exciting system: Reducing the function of the kidneys, urinary incontinence.
Self -senses: Vision of vision (cataracts, glaucoma, age -related macular degeneration), hearing (age -related hearing loss), smell and taste.

These changes lead to a decrease in the quality of life, limiting physical activity and increasing the risk of developing chronic diseases. Therefore, maintaining health in old age is an important task that requires an integrated approach, including a healthy lifestyle, rational nutrition and, if necessary, intake of dietary supplements.

Section 2: The role of dietary supplements in maintaining the health of the elderly: opportunities and restrictions

Bades are not drugs and are not intended for the treatment of diseases. However, they can be used as an additional source of nutrients, vitamins, minerals and other biologically active substances necessary to maintain health and prevent age -related changes.

Potential advantages of dietary supplements for the elderly:

Compensation of nutrient deficiency: With age, the body’s ability to absorb nutrients from food decreases. Bad can help replenish the deficiency of vitamins (D, B12, C, E), minerals (calcium, magnesium, zinc, selenium) and other important nutrients.
Support for cognitive functions: Some dietary supplements (for example, omega-3 fatty acids, ginko biloba, phosphatidylserin) can improve memory, attention and other cognitive functions.
Support for the cardiovascular system: Bad (for example, omega-3 fatty acids, Q10 coenzyme, garlic) can reduce cholesterol, blood pressure and the risk of cardiovascular diseases.
Support for the musculoskeletal system: Bad (for example, calcium, vitamin D, glucosamine, chondroitin) can strengthen bones, improve joint mobility and reduce the risk of osteoporosis and arthrosis.
Support for the immune system: Bad (for example, vitamin C, vitamin D, zinc, probiotics) can strengthen immunity and increase the body’s resistance to infections.
Antioxidant Protection: Bad (for example, vitamin C, vitamin E, selenium, coenzyme Q10) have antioxidant properties and can protect cells from damage to free radicals, thereby slowing down the aging process.

Restrictions and risks associated with the use of dietary supplements:

Lack of strict regulation: Bad is not subjected to the same strict test as drugs. This means that the quality, safety and effectiveness of dietary supplements can vary.
Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. It is important to consult a doctor before taking dietary supplements, especially if you take any medicine.
Unconfirmed effectiveness: The effectiveness of some dietary supplements has not been proven in clinical research.
Side effects: Some dietary supplements can cause side effects, such as digestive disorders, allergic reactions and others.
The risk of an overdose: If the dietary supplement is improperly, an overdose of vitamins and minerals can be obtained, which can be harmful to health.
Masks of the symptoms of the disease: Reception of dietary supplements should not replace the full treatment of diseases. If you have any health problems, you must consult a doctor.

It is important to remember: Bad is not a panacea from old age. They can be useful as an addition to a healthy lifestyle and rational diet, but cannot replace them. Before starting dietary supplements, you need to consult a doctor in order to make sure their safety and expediency is in your particular case.

Section 3: The main groups of dietary supplements for the elderly: review and recommendations

There are many dietary supplements designed to maintain the health of the elderly. It is important to choose dietary supplements that meet your individual needs and health status.

1. Vitamins:

Vitamin D: It is necessary for the health of bones, muscles and the immune system. Vitamin D deficiency is common among the elderly, especially in the winter season. Recommended dose: 800-2000 IU per day.
Vitamin B12: It is important for the health of the nervous system and hematopoiesis. With age, the body’s ability to absorb vitamin B12 from food decreases. It is recommended to take vitamin B12 in the form of cyanocobalamin or methylcobalamin. Recommended dose: 2.4 μg per day (often doses higher to compensate for poor assimilation).
Vitamin C: It has antioxidant properties and strengthens the immune system. Recommended dose: 75-90 mg per day.
Vitamin E: It has antioxidant properties and protects cells from damage to free radicals. Recommended dose: 15 mg per day.
Vitamin K: It is necessary for coagulation of blood and bone health. Recommended dose: 90-120 μg per day.
Folic acid (vitamin B9): Important to the health of the nervous system and hematopoiesis. Recommended dose: 400 mcg per day.

2. Minerals:

Calcium: It is necessary for the health of bones and teeth. Recommended dose: 1000-1200 mg per day. It is important to take calcium with vitamin D for better absorption.
Magnesium: Participates in many biochemical processes in the body, including the regulation of blood pressure, blood sugar and the function of nerves and muscles. Recommended dose: 310-420 mg per day.
Zinc: It is necessary for the immune system, wound healing and maintaining taste and smell. Recommended dose: 8-11 mg per day.
Selenium: It has antioxidant properties and protects cells from damage to free radicals. Recommended dose: 55 μg per day.
Potassium: It is important for maintaining normal blood pressure and muscle function. Recommended dose: 4700 mg per day (receipt mainly from food).

3. Omega-3 fatty acids:

Omega-3 fatty acids (EPK and DGK) are important for the health of the heart, brain and eyes. They have anti-inflammatory properties and can reduce the risk of developing cardiovascular diseases, dementia and age-related macular degeneration. Recommended dose: 1-2 grams of EPK and DGK per day. Obtaining is possible from fish oil, linseed oil or vegetarian sources (algae).

4. Coenzim Q10 (COQ10):

Coenzym Q10 is an antioxidant that is involved in the production of energy in cells. It can improve the function of the heart, reduce blood pressure and improve cognitive functions. Recommended dose: 30-200 mg per day.

5. Glucosamine and chondroitin:

Glucosamine and chondroitin are components of cartilage. They can reduce pain and improve joint mobility with arthrosis. Recommended dose: 1,500 mg glucosamine and 1200 mg of chondroitin per day.

6. Probiotics:

Probiotics are living microorganisms that are useful for intestinal health. They can improve digestion, strengthen immunity and reduce the risk of diarrhea associated with antibiotics. It is recommended to choose probiotics containing several different strains of beneficial bacteria.

7. Plant extracts:

Ginkgo Biloba: It can improve memory, attention and blood circulation in the brain.
Ginseng: It can increase energy, improve cognitive functions and strengthen immunity.
Curcumin: It has anti -inflammatory and antioxidant properties.
Extract of grape seeds: It has antioxidant properties and can protect cells from damage to free radicals.

8..

Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain. It can improve memory, attention and cognitive functions.

9. Alpha-lipoic acid (Alk):

Alpha-lipoic acid is a powerful antioxidant that can protect the cells from damage by free radicals. It can also improve insulin sensitivity and reduce blood sugar.

Recommendations for the choice of dietary supplements:

Consult a doctor: Before starting dietary supplements, you need to consult a doctor in order to make sure their safety and expediency is in your particular case.
Choose quality products: Buy dietary supplements only from trusted manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates (for example, GMP).
Read the composition carefully: Make sure that there are no harmful additives, dyes and preservatives in the dietary supplement.
Observe the dosage: Do not exceed the recommended dosage indicated on the packaging.
Follow your well -being: If you notice any side effects after taking dietary supplements, stop taking them and consult a doctor.
Consider the interaction with drugs: Tell your doctor about all the dietary supplements that you take to avoid undesirable interactions with drugs.

Section 4: Diet to maintain cognitive functions: Focus on the brain

With age, cognitive functions, such as memory, attention and thinking, can worsen. This is due to age -related changes in the brain, such as a decrease in the volume of the brain, a decrease in the number of neurons and a violation of blood circulation. Bad can help support cognitive functions and slow down the aging process.

1. Omega-3 fatty acids:

DGK (non -zahexaenoic acid) is the main structural component of cell membranes of the brain. Omega-3 fatty acids improve blood circulation in the brain, reduce inflammation and protect neurons from damage. Clinical studies have shown that the intake of omega-3 fatty acids can improve memory, attention and other cognitive functions in the elderly.

2. Ginkgo Biloba:

Ginko biloba is a plant extract that improves blood circulation in the brain, protects neurons from damage and has antioxidant properties. Clinical studies have shown that Gingko Biloba can improve memory, attention and speed of information processing in older people.

3..

Phospatylserin is phospholipid, which is an important component of cell membranes of the brain. It participates in the transmission of nerve impulses and improves cognitive functions. Clinical studies have shown that taking phosphatidylserin can improve memory, attention and other cognitive functions in older people.

4. Bakopa Monia:

Bacopa Monnieri is an Ayurvedic plant that is traditionally used to improve memory and cognitive functions. Clinical studies have shown that Bakop Monier can improve the memory, attention and speed of information processing in the elderly.

5. Coenzim Q10:

Coenzym Q10 is an antioxidant that is involved in the production of energy in cells. It can protect neurons from damage and improve cognitive functions.

6. B vitamins B:

B12, B6 and folic acid vitamins, are important for the health of the nervous system and cognitive functions. B vitamins deficiency can lead to a deterioration in memory, attention and other cognitive functions.

7. Curcumin:

Kurkumin is an active substance contained in turmeric. It has anti -inflammatory and antioxidant properties and can protect neurons from damage. Studies show that curcumin can improve memory and cognitive functions.

8. L-theanine:

L-theanine is an amino acid that is contained in tea. It has a relaxing and soothing effect and can improve attention and concentration.

9. Creatine:

Creatine is an amino acid that plays an important role in energy metabolism in the brain. Studies show that creative intake can improve memory, attention and other cognitive functions, especially in conditions of stress or fatigue.

10. Caffeine (in moderate quantities):

Caffeine can improve attention, concentration and memory. However, it is important to use caffeine in moderate quantities, since excessive consumption can lead to anxiety, insomnia and other side effects.

Recommendations for maintaining cognitive functions:

Train your brain regularly: Read books, solve crosswords, play intellectual games.
Support physical activity: Regular physical exercises improve blood circulation in the brain and contribute to the growth of new neurons.
Adhere to a healthy diet: Use products rich in antioxidants, omega-3 fatty acids and vitamins of group B.
Farm up: A sufficient dream is important for the restoration and functioning of the brain.
Manage stress: Chronic stress can negatively affect cognitive functions. Use relaxation methods such as meditation and yoga.
Socialize: Communication with other people stimulates the brain and helps maintain cognitive functions.

Section 5: Diet to maintain health of the cardiovascular system: protection of the heart and blood vessels

Cardiovascular diseases are one of the main causes of mortality among the elderly. With age, changes in the cardiovascular system, such as a decrease in vascular elasticity, increase the risk of atherosclerosis and an increase in blood pressure, occur. Bad can help support the health of the cardiovascular system and reduce the risk of developing cardiovascular diseases.

1. Omega-3 fatty acids:

Omega-3 fatty acids reduce the level of triglycerides in the blood, increase the level of “good” cholesterol (HDL), reduce blood pressure and have anti-inflammatory properties. Clinical studies have shown that the intake of omega-3 fatty acids can reduce the risk of developing cardiovascular diseases, such as myocardial infarction and stroke.

2. Coenzim Q10:

Coenzym Q10 is an antioxidant that is involved in the production of energy in cells. It can improve the function of the heart, reduce blood pressure and improve the endothelial function (the function of the inner shell of blood vessels).

3. Garlic:

Garlic contains allicin, which has antioxidant and anti -inflammatory properties. Garlic can reduce blood pressure, cholesterol and improve blood circulation.

4. Red yeast rice:

Red yeast rice contains Monacoline K, which is a natural statin. It can reduce the level of “bad” cholesterol (LDL) and reduce the risk of developing cardiovascular diseases. It is important to consult a doctor before taking red yeast rice, as he can interact with other drugs.

5. Magnesium:

Magnesium is involved in the regulation of blood pressure, heart rhythm and vascular function. Magnesium deficiency can increase the risk of developing cardiovascular diseases.

6. Vitamin K2:

Vitamin K2 plays an important role in bone calcification and prevents calcium deposition in arteries. It can reduce the risk of atherosclerosis.

7. Arginine:

Arginine is an amino acid that is involved in the production of nitrogen oxide. Nitrogen oxide relaxes blood vessels, improves blood circulation and reduces blood pressure.

8. Hawthorn:

Hawthorn is a plant tool that is traditionally used to treat cardiovascular diseases. It improves the function of the heart, reduces blood pressure and has antioxidant properties.

9. Vitamin C:

Vitamin C is a powerful antioxidant that protects the vessels from damage by free radicals. He also participates in the production of collagen, which is necessary for the health of blood vessels.

10. Folic acid:

Folic acid reduces the level of homocysteine in the blood. A high level of homocysteine is associated with an increased risk of developing cardiovascular diseases.

Recommendations for maintaining the health of the cardiovascular system:

Adhere to a healthy diet: Use products rich in fruits, vegetables, whole grain products and low -fat protein sources. Limit the consumption of saturated and trans fats, cholesterol and salt.
Regularly engage in physical exercises: Do aerobic exercises, such as walking, swimming or riding a bicycle, at least 30 minutes a day.
Maintain healthy weight: Excess weight increases the risk of developing cardiovascular diseases.
Quit smoking: Smoking damages blood vessels and increases the risk of developing cardiovascular diseases.
Control blood pressure and cholesterol level: Regularly measure blood pressure and cholesterol and, if necessary, take medications prescribed by the doctor.
Manage stress: Chronic stress can negatively affect the cardiovascular system. Use relaxation methods such as meditation and yoga.

Section 6: Bad to maintain the health of the musculoskeletal system: strong bones and flexible joints

With age, the bones become more fragile, and the joints become less mobile. This is due to age -related changes in bone and cartilage. Bad can help maintain the health of the musculoskeletal system and reduce the risk of osteoporosis and arthrosis.

1. Calcium:

Calcium is the main mineral of which bones consist. It is necessary to maintain bone density and prevent osteoporosis. Recommended dose: 1000-1200 mg per day. It is important to take calcium with vitamin D for better absorption.

2. Vitamin D:

Vitamin D helps the body absorb calcium from food. It is also necessary for muscle health. Vitamin D deficiency is common among the elderly, especially in the winter season. Recommended dose: 800-2000 IU per day.

3. Vitamin K2:

Vitamin K2 directs calcium into the bone and prevents its deposition in the arteries. It also participates in the production of proteins necessary for the health of bones.

4. Magnesium:

Magnesium is involved in the formation of bone tissue and regulates the level of calcium in the blood. Magnesium deficiency can increase the risk of osteoporosis.

5. Glucosamine and chondroitin:

Glucosamine and chondroitin are components of cartilage. They can reduce pain and improve joint mobility with arthrosis. Recommended dose: 1,500 mg glucosamine and 1200 mg of chondroitin per day.

6. MSM (methyl sulfonylmetatan):

MSM is a source of sulfur, which is necessary for the health of cartilage, ligaments and tendons. It can reduce pain and inflammation in the joints.

7. Hyaluronic acid:

Hyaluronic acid is a component of synovial fluid, which lubricates the joints. It can improve joint mobility and reduce pain.

8. Collagen:

Collagen is the main protein, of which bones, cartilage, ligaments and tendons consist. It can improve the structure of bone tissue and joints.

9. Brown:

Bor is involved in the metabolism of calcium, magnesium and vitamin D. It can improve bone density and reduce the risk of osteoporosis.

10. Strontium:

Strontium stimulates the formation of bone tissue and slows down its destruction. It can improve bone density and reduce the risk of osteoporosis. It is important to consult a doctor before taking a strontium, as he can interact with other drugs.

Recommendations for maintaining the health of the musculoskeletal system:

Adhere to a healthy diet: Use products rich in calcium, vitamin D and other necessary nutrients.
Regularly engage in physical exercises: Do exercises that strengthen the bones and muscles such as walking, running, dancing or strength training.
Maintain healthy weight: Excess weight has an additional load on the joints.
Avoid smoking and excessive alcohol use: Smoking and excessive alcohol consumption negatively affect the health of bones.
Regularly undergo examinations for bone density: This will help to identify osteoporosis at an early stage and begin timely treatment.

Section 7: Diet to maintain immunity: Strengthening body protection

With age, the immune system weakens, which makes the elderly more susceptible to infections. Bad can help support the immune system and increase the body’s resistance to infections.

1. Vitamin C:

Vitamin C is a powerful antioxidant that strengthens the immune system and protects the cells from damage. It also participates in the production of collagen, which is necessary for the health of the skin and mucous membranes, which are a barrier to infections. Recommended dose: 75-90 mg per day.

2. Vitamin D:

Vitamin D plays an important role in the regulation of the immune system. Vitamin D deficiency is associated with an increased risk of developing infectious diseases. Recommended dose: 800-2000 IU per day.

3. Zinc:

Zinc is necessary for the functioning of immune cells. It also has antiviral properties. Zinc deficiency can weaken the immune system and increase the risk of infections. Recommended dose: 8-11 mg per day.

4. Selenium:

Selenium is an antioxidant that protects the cells from damage and strengthens the immune system. It is also necessary for the functioning of the thyroid gland, which plays an important role in the regulation of immunity. Recommended dose: 55 μg per day.

5. Probiotics:

Probiotics are living microorganisms that are useful for intestinal health. They improve digestion, strengthen immunity and reduce the risk of diarrhea associated with antibiotics. It is recommended to choose probiotics containing several different strains of beneficial bacteria.

6. SEYINACEA:

Echinacea is a plant tool that stimulates the immune system and increases the body’s resistance to infections. It can reduce the duration and severity of colds.

7. Garlic:

Garlic contains allicin, which has antioxidant, anti -inflammatory and antimicrobial properties. It can strengthen the immune system and protect the body from infections.

8. Buzina Black:

Black Buzina contains anti -vocals that have antioxidant and antiviral properties. It can reduce the duration and severity of colds and influenza.

9. Mushrooms Shiitaka, Reishi and Mataka:

These mushrooms contain polysaccharides that stimulate the immune system and increase the body’s resistance to infections.

10. Beta-glucan:

Beta-glucans are polysaccharides that are contained in the cell walls of bacteria, fungi and plants. They stimulate the immune system and increase the body’s resistance to infections.

Recommendations for maintaining immunity:

Adhere to a healthy diet: Use products rich in fruits, vegetables and whole grain products.
Regularly engage in physical exercises: Moderate physical exercises strengthen the immune system.
Farm up: A sufficient dream is important for the restoration and functioning of the immune system.
Manage stress: Chronic stress can weaken the immune system.
Wash your hands often: This will help prevent the spread of infections.
Make a vaccine against influenza and pneumococcal infection: This will help protect against these dangerous diseases.

Section 8: Bad to improve digestion: Comfort and gastrointestinal tract health

With age, the digestive system becomes less effective. The secretion of digestive enzymes is reduced, the absorption of nutrients worsens, and constipation occurs. Bad can help improve digestion and alleviate the symptoms of digestive disorders.

1. Probiotics:

2. Prebiotics:

Prebiotics are undigested fibers that serve as food for probiotics. They stimulate the growth and activity of beneficial bacteria in the intestines.

3. Digestive enzymes:

Digestive enzymes help to break down food into smaller particles, which are easier to absorb by the body. With age, the secretion of digestive enzymes is reduced, which can lead to digestive disorders, such as bloating, gas and constipation.

4. Fiber:

Fiber is an indigestible fiber that improves digestion, prevents constipation and reduces blood cholesterol. It is recommended to use 25-30 grams of fiber per day.

5. Ginger:

Ginger has anti -inflammatory and antiemetic properties. It can alleviate the symptoms of nausea, vomiting and disorders of the stomach.

6. Peppermint:

Peppermint mint has antispasmodic properties and can alleviate the symptoms of irritable bowel syndrome (SRK), such as abdominal pain, bloating and diarrhea.

7. Chamomile:

Chamomile has anti -inflammatory and antispasmodic properties. It can alleviate the symptoms of stomach disorders, bloating and diarrhea.

8. Slippery mucus:

The mucus of slippery knitting forms a protective layer on the mucous membrane of the stomach and intestines. It can alleviate the symptoms of gastritis, stomach ulcers and SRK.

9. Artichoke:

The artichoke stimulates the production of bile, which is necessary for digestion of fats. It can alleviate the symptoms of bloating and discomfort after eating.

10. Milk Peach:

Proopsha spotted protects the liver from damage and stimulates its regeneration. It can improve the function of the liver and gall bladder.

Recommendations for improving digestion:

Adhere to a healthy diet: Use products rich in fiber, probiotics and prebiotics. Limit the consumption of fatty, fried and processed food.
Drink enough water: Water is necessary for the normal operation of the digestive system. It is recommended to drink at least 8 glasses of water per day.
Eat slowly and thoroughly chew food: This facilitates the digestive system.
Regularly engage in physical exercises: Physical exercises stimulate digestion and prevent constipation.
Manage stress: Chronic stress can negatively affect digestion. Use relaxation methods such as meditation and yoga.

Section 9: Antioxidants and the fight against aging: slowing down the course of time

Free radicals are unstable molecules that are formed in the body as a result of normal metabolic processes and the effects of external factors, such as environmental pollution and smoking. Free radicals damage cells, which leads to the aging and development of various diseases. Antioxidants are substances that neutralize free radicals and protect the cells from damage.

1. Vitamin C:

Vitamin C is a powerful water -soluble antioxidant that protects the cells from damage by free radicals. It also participates in the production of collagen, which is necessary for the health of the skin and connective tissue.

2. Vitamin E:

Vitamin E is a fat -soluble antioxidant that protects cell membranes from damage to free radicals. It also participates in the regulation of the immune system.

3. Selenium:

Selenium is an antioxidant that protects the cells from damage by free radicals. It is also necessary for the functioning of the thyroid gland, which plays an important role in the regulation of metabolism and immunity.

4. Coenzim Q10:

Coenzym Q10 is an antioxidant that is involved in the production of energy in cells. It can protect the cells from damage to free radicals and improve the function of the heart.

5. Alpha-lipoic acid (Alk):

Alpha-lipoic acid is a powerful antioxidant that protects the cells from damage by free radicals. It can also improve insulin sensitivity and reduce blood sugar.

6. Resveratrol:

Resveratrol is polyphenol, which is contained in red wine, grapes and berries. It has antioxidant and anti -inflammatory properties. IS