Bad for the elderly: we maintain health in adulthood

Bad for the elderly: we maintain health in adulthood

Section 1: Introduction to the world of dietary supplements for the elderly

1. 1 What is dietary supplements and their role in maintaining the health of older people?

   Biologically active additives (dietary supplements) are not drugs, but concentrates of biologically active substances intended for direct consumption with food or introduction into food products. They are designed to make up for the deficiency of the necessary trace elements, vitamins, minerals and other substances that may be insufficient in the diet, especially in the elderly. With age, the body undergoes physiological changes, the ability to absorb nutrients decreases, which can lead to various diseases and a deterioration in the general state of health. Bades can help compensate for these shortcomings by supporting the normal functioning of organs and systems, increasing immunity and slowing down the aging process. It is important to understand that dietary supplements are not a replacement for full and balanced diet, but serve only its addition. They should be used only after consulting a doctor or a qualified nutritionist who can evaluate the individual needs of the body and choose the optimal complex of additives.

2. 2 Features of the body of an elderly person and the need for additional nutrients.

   The body of an elderly person functions differently than in his youth. Changes in the work of the gastrointestinal tract occur, the acidity of the gastric juice decreases, the intestinal motor skills worsen, which leads to the difficulty of digesting and assimilation of food. The production of enzymes necessary for the splitting of proteins, fats and carbohydrates is reduced. The absorption of vitamins and minerals, especially vitamin B12, calcium and iron, worsens. In addition, appetite is reduced with age, physical activity decreases, which also affects the need for nutrients. In older people, chronic diseases are often found that can affect metabolism and absorption of nutrients. For example, diabetes can violate the absorption of glucose, kidney disease – to influence the metabolism of calcium and phosphorus, and liver diseases to the absorption of fat -soluble vitamins. In this regard, older people often need additional intake of vitamins, minerals and other biologically active substances to maintain health and prevent diseases. The need for specific nutrients is determined individually, based on an assessment of the state of health, diet and lifestyle.

3. 3 The common diseases of the elderly and dietary supplements that help in their prevention and treatment (in combination with the main therapy).

   Older people are subject to a number of common diseases such as cardiovascular diseases, osteoporosis, arthritis, type 2 diabetes, Alzheimer’s disease and others. Bades can play an auxiliary role in the prevention and treatment of these diseases, but it is important to remember that they are not a replacement for the main drug therapy prescribed by a doctor.

   • Cardiovascular diseases: To maintain the health of the heart and blood vessels, dietary supplements containing omega-3 fatty acids, coenzyme Q10, magnesium and potassium are recommended. Omega-3 fatty acids contribute to a decrease in blood cholesterol, improve blood vessels and reduce the risk of blood clots. Coenzyme Q10 is an antioxidant that protects the heart cells from damage and improves energy metabolism. Magnesium and potassium are necessary for the normal functioning of the heart muscle and maintaining normal blood pressure.

   • Osteoporosis: For the prevention and treatment of osteoporosis, dietary supplements containing calcium, vitamin D and vitamin K2 are needed. Calcium is the main building material for bones, vitamin D helps the absorption of calcium, and vitamin K2 directs calcium into bone tissue, preventing it in the vessels.

   • Arthritis: To facilitate arthritis symptoms, dietary supplements containing glucosamine, chondroitin and MSM (methyl sulfonylomethanes) are recommended. Glucosamine and chondroitin are components of cartilage and contribute to its restoration. MSM has anti -inflammatory properties and helps reduce pain and swelling in the joints.

   • Type 2 diabetes: To maintain the normal level of blood sugar, dietary supplements containing chromium, magnesium and alpha lipoic acid are recommended. Chrome is involved in the regulation of carbohydrate metabolism and increases the sensitivity of cells to insulin. Magnesium is necessary for the normal operation of insulin and maintaining a normal blood sugar. Alpha-lipoic acid is an antioxidant that protects the cells from damage caused by a high blood sugar.

   • Alzheimer’s disease: To maintain cognitive functions and the prevention of Alzheimer’s disease, dietary supplements containing omega-3 fatty acids, vitamin E and ginkgo biloba are recommended. Omega-3 fatty acids contribute to improving memory and concentration. Vitamin E is an antioxidant that protects brain cells from damage. Ginkgo biloba improves blood circulation in the brain and helps to improve cognitive functions.

4. 4 The importance of consulting a doctor before taking dietary supplements.

   Before taking any dietary supplements, especially in old age, you need to consult a doctor. The doctor will be able to assess the state of health, identify possible contraindications and choose the optimal complex of additives, taking into account the individual needs of the body. Bado self -medication can be dangerous, as they can interact with drugs, enhance or weaken their effect, and also cause side effects. In addition, some dietary supplements can be contraindicated in certain diseases. It is important to provide the doctor with complete information about the drugs taken, chronic diseases and allergic reactions. The doctor can also recommend testing to determine the deficiency of specific vitamins and minerals, which will help to choose the most effective dietary supplements.

Section 2: The main groups of dietary supplements for the elderly

2. 1 Vitamins: role, sources and daily doses for the elderly.

   Vitamins play an important role in maintaining the health of the elderly. They participate in many biochemical processes, regulate metabolism, support immunity and protect the cells from damage. With age, the need for some vitamins increases, and the body’s ability to absorb them decreases.

   • Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health. Vitamin D deficiency can lead to osteoporosis, muscle weakness and increased risk of falls. The main source of vitamin D is sunlight, but with age the skin ability to synthesize vitamin D decreases. The recommended daily dose of vitamin D for the elderly is 800-1000 IU.

   • Vitamin B12: It is necessary for the normal operation of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to anemia, weakness, numbness of the limbs and memory worsening. With age, the body’s ability to absorb vitamin B12 from food decreases. The recommended daily dose of vitamin B12 for the elderly is 2.4 μg.

   • Vitamin C: It is an antioxidant that protects cells from damage and maintains immunity. Vitamin C deficiency can lead to weakness, bleeding of the gums and slow healing of wounds. The recommended daily dose of vitamin C for the elderly is 75-90 mg.

   • Vitamin E: It is an antioxidant that protects cells from damage and supports the health of the heart and blood vessels. Vitamin E deficiency can lead to muscle weakness and visual impairment. The recommended daily dose of vitamin E for the elderly is 15 mg.

   • Vitamin A: It is necessary to maintain the health of the eyes, skin and mucous membranes. Vitamin A deficiency can lead to a deterioration in vision, dry skin and increased susceptibility to infections. The recommended daily dose of vitamin A for the elderly is 700-900 mcg.

   • B vitamins B: They participate in many biochemical processes, regulate metabolism and support the normal functioning of the nervous system. B vitamins deficiency can lead to weakness, fatigue, irritability and memory worsening. The recommended daily dose of B vitamins depends on a specific vitamin.

   It is important to receive vitamins from various foods, such as fruits, vegetables, cereals, meat and fish. However, if necessary, the doctor may prescribe a reception of vitamin complexes or individual vitamins in the form of dietary supplements.

3. 2 Minerals: role, sources and daily doses for the elderly.

   Minerals, like vitamins, play an important role in maintaining the health of the elderly. They participate in the construction of bones, teeth, blood, regulate metabolism, support the normal functioning of the nervous system and muscles. With age, the need for some minerals increases, and the body’s ability to absorb them decreases.

   • Calcium: It is necessary to maintain the health of bones and teeth. Calcium deficiency can lead to osteoporosis and increased risk of fractures. The recommended daily dose of calcium for the elderly is 1000-1200 mg. The main sources of calcium are dairy products, green leafy vegetables and enriched products.

   • Magnesium: It is necessary for the normal operation of the cardiovascular system, nervous system and muscles. Magnesium deficiency can lead to weakness, fatigue, muscle seizures and increased blood pressure. The recommended daily dose of magnesium for the elderly is 320-420 mg. The main sources of magnesium are nuts, seeds, whole cereals and green leafy vegetables.

   • Potassium: It is necessary to maintain normal blood pressure and work of the cardiovascular system. Potassium deficiency can lead to weakness, fatigue, muscle seizures and increased blood pressure. The recommended daily potassium dose for the elderly is 4700 mg. The main sources of potassium are fruits, vegetables and legumes.

   • Zinc: It is necessary to maintain immunity, wound healing and normal taste perception. Zinc deficiency can lead to a decrease in immunity, slowed down the healing of wounds and loss of taste. The recommended daily dose of zinc for the elderly is 8-11 mg. The main sources of zinc are meat, poultry, seafood and nuts.

   • Iron: It is necessary for the formation of red blood cells and the transfer of oxygen around the body. Iron deficiency can lead to anemia, weakness and fatigue. The recommended daily dose of iron for the elderly is 8 mg. The main sources of iron are meat, poultry, fish and legumes.

   It is important to receive minerals from a variety of food. However, if necessary, the doctor may prescribe a reception of mineral complexes or individual minerals in the form of dietary supplements.

4. 3 Omega-3 fatty acids: benefits for the heart, brain and joints.

   Omega-3 fatty acids are polyunsaturated fats that play an important role in maintaining the health of the elderly. They are necessary for the normal functioning of the heart, brain and joints. Omega-3 fatty acids are not synthesized in the body, so they must be obtained from food or dietary supplements.

   • Benefits for the heart: Omega-3 fatty acids contribute to a decrease in blood cholesterol levels, improve vascular elasticity, reduce the risk of blood clots and normalize blood pressure. They can also reduce the risk of developing heart arrhythmia and sudden heart death.

   • The benefits for the brain: Omega-3 fatty acids are necessary for normal brain function. They improve memory, concentration and cognitive functions. They can also reduce the risk of depression, Alzheimer’s disease and other neurodegenerative diseases.

   • The benefits for the joints: Omega-3 fatty acids have anti-inflammatory properties and can alleviate the symptoms of arthritis. They help reduce pain, swelling and stiffness in the joints.

   The main sources of omega-3 fatty acids are fatty fish (salmon, tuna, herring), linseed seeds, chia seeds and walnuts. The recommended daily dose of omega-3 fatty acids for the elderly is 1-2 grams. If necessary, the doctor may prescribe dietary supplements containing omega-3 fatty acids.

5. 4 Probiotics and prebiotics: for the health of the intestines and strengthening immunity.

   Probiotics are living microorganisms that benefit the health of the owner when they are used in sufficient quantities. Prebiotics are undigested food ingredients that contribute to the growth and activity of beneficial bacteria in the intestines. Probiotics and prebiotics play an important role in maintaining intestinal health and strengthening immunity in the elderly.

   With age, the composition of the intestinal microflora changes, the amount of beneficial bacteria decreases and the amount of pathogenic bacteria increases. This can lead to various health problems, such as constipation, diarrhea, bloating, reducing immunity and increased risk of infections.

   Probiotics help restore the balance of intestinal microflora, increasing the amount of beneficial bacteria and suppressing the growth of pathogenic bacteria. Prebiotics serve as food for beneficial bacteria, stimulating their growth and activity.

   Reception of probiotics and prebiotics can help improve digestion, strengthen immunity, reduce the risk of infections and improve the overall state of health.

   The main sources of probiotics are dairy products (yogurt, kefir, yogurt), fermented products (sauerkraut, kimchi) and dietary supplements. The main sources of prebiotics are fruits, vegetables, cereals and legumes.

   If necessary, the doctor may prescribe a dietary supplement containing probiotics and prebiotics.

6. 5 Antioxidants: Cell protection from damage by free radicals.

   Antioxidants are substances that protect the cells from damage caused by free radicals. Free radicals are unstable molecules that are formed in the body as a result of normal metabolic processes, as well as under the influence of external factors, such as environmental pollution, smoking and ultraviolet radiation. Free radicals can damage cells, DNA and other important molecules, which can lead to various diseases such as cardiovascular diseases, cancer, Alzheimer disease and others.

   Antioxidants neutralize free radicals, preventing their damaging effect. They play an important role in maintaining health and slowing down the aging process.

   The main antioxidants are vitamin C, vitamin E, beta-carotene, selenium, zinc and flavonoids.

   • Vitamin C: It is a powerful antioxidant that protects cells from damage and supports immunity.

   • Vitamin E: It is an antioxidant that protects cells from damage and supports the health of the heart and blood vessels.

   • Beta-carotene: It is the predecessor of vitamin A and has antioxidant properties.

   • Selenium: It is a mineral that has antioxidant properties and supports immunity.

   • Zinc: It is a mineral that is necessary to maintain immunity and has antioxidant properties.

   • Flavonoids: This is a group of plant pigments that have antioxidant properties and are contained in fruits, vegetables, tea and wine.

   It is important to receive antioxidants from a variety of food, such as fruits, vegetables, berries, nuts and cereals. If necessary, the doctor may prescribe a dietary supplement containing antioxidants.

Section 3: Specialized dietary supplements for older people

6. 1 Bades for improving memory and cognitive functions (ginkgo biloba, Gotha Cola).

   With age, there is often a deterioration in memory and cognitive functions, such as concentration of attention, the speed of thinking and the ability to teach. Dietary supplements containing ginkgo biloba and Gotha Cola can help improve memory and cognitive functions in older people.

   • Ginkgo biloba: This is a plant that contains flavonoids and terpenes with antioxidant and anti -inflammatory properties. Ginkgo biloba improves blood circulation in the brain, which helps to improve memory, concentration and cognitive functions.

   • Gotted Circle: This is a plant that contains triterpena saponins with antioxidant and anti -inflammatory properties. Gota Cola improves blood circulation in the brain, reduces anxiety and improves cognitive functions.

   Studies have shown that the reception of dietary supplements containing ginkgo biloba and Gotu Cola can improve memory, concentration and cognitive functions in older people. However, before taking these dietary supplements, it is necessary to consult a doctor, as they can interact with some drugs.

7. 2 Bades to maintain joint health (glucosamine, chondroitin, MSM).

   With age, joint problems, such as arthritis and osteoarthrosis. These diseases are characterized by pain, swelling and stiffness in the joints, which can limit mobility and worsen the quality of life. Dietary supplements containing glucosamine, chondroitin and MSM (methyl sulfonylmetatan) can help maintain joint health and relieve symptoms of arthritis and osteoarthrosis.

   • Glucosamine: This is an aminosahar, which is a component of cartilage. Glucosamine helps to restore cartilage tissue, reduces pain and inflammation in the joints.

   • Chondroitin: This is a component of cartilage, which helps to keep water in cartilage and provides its elasticity. Chondroitin helps to restore cartilage, reduces pain and inflammation in the joints.

   • MSM (methyl sulfonylmetatan): This is an organic compound of sulfur, which has anti -inflammatory properties. MSM helps reduce pain, swelling and stiffness in the joints.

   Studies have shown that the intake of dietary supplements containing glucosamine, chondroitin and MSM can relieve symptoms of arthritis and osteoarthritis, improve joint mobility and slow down the progression of these diseases. However, before taking these dietary supplements, it is necessary to consult a doctor, as they can interact with some drugs.

8. 3 Bades to improve sleep (melatonin, valerian).

   With age, sleep problems often arise, such as insomnia, frequent awakening at night and a deterioration in sleep quality. Bades containing melatonin and valerian can help improve sleep in the elderly.

   • Melatonin: This is a hormone that regulates the cycle of sleep and wakefulness. With age, the production of melatonin decreases, which can lead to sleep problems. The reception of dietary supplements containing melatonin can help normalize the sleep and wakefulness cycle, improve sleep quality and reduce the time of falling asleep.

   • Valerian: This is a plant that has soothing and sleeping pills. Valerian helps to reduce anxiety, relax and fall asleep.

   Studies have shown that the reception of dietary supplements containing melatonin and valerian can improve sleep in older people. However, before taking these dietary supplements, it is necessary to consult a doctor, since they can cause side effects, such as drowsiness and dizziness.

9. 4 Bades to maintain vision (Luthein, Zeaksantin).

   With age, vision problems often arise, such as age -related macular degeneration (VMD) and cataracts. These diseases can lead to vision and even blindness. Dietary dietary supplements containing Luthein and Zeaxantin can help maintain vision and reduce the risk of EMD and cataracts.

   • Lutein and Zeaxanthin: These are carotenoids that are contained in the retina and protect it from damage caused by ultraviolet radiation and free radicals. Luthein and Zeaksanthin also improve visual acuity and reduce the risk of EMD and cataracts.

   The main sources of lutein and zeaxantin are green leafy vegetables (spinach, cabbage) and egg yolk. Reception of dietary supplements containing lutein and zeaxantin can help increase the level of these carotenoids in the retina and improve vision.

   Studies have shown that the reception of dietary supplements containing lutein and zeaxantin can reduce the risk of developing VMD and cataracts, improve visual acuity and reduce sensitivity to bright light. However, before taking these dietary supplements, it is necessary to consult a doctor.

10. 5 Bades to maintain immunity (echinacea, vitamin C, zinc).

    With age, the immune system weakens, which makes the elderly more susceptible to infections. Bades containing echinacea, vitamin C and zinc can help maintain immunity and reduce the risk of infections.

    • SOUTINATEA: This is a plant that has immunostimulating properties. Echinacea helps to increase the activity of immune cells and fight infections.

    • Vitamin C: This is an antioxidant that supports immunity and protects cells from damage. Vitamin C helps to increase antibodies and fight infections.

    • Zinc: This is a mineral that is necessary for the normal operation of the immune system. Zinc helps to increase the activity of immune cells and fight infections.

    Studies have shown that the intake of dietary supplements containing echinacea, vitamin C and zinc can support immunity and reduce the risk of infections. However, before taking these dietary supplements, it is necessary to consult a doctor.

Section 4: Rules for choosing and receiving dietary supplements for older people

11. 1 Criteria for choosing high -quality dietary supplements: pay attention to the composition, manufacturer and certification.

    The choice of high -quality dietary supplements is an important step to ensure its effectiveness and safety. When choosing a dietary supplement for the elderly, you need to pay attention to the following criteria:

    • Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins, minerals and other biologically active substances in sufficient dosage. Avoid dietary supplements containing artificial dyes, flavors and preservatives.

    • Manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation and use high -quality raw materials.

    • Certification: Make sure that the dietary supplement is certified and meets the safety requirements. Pay attention to the availability of certificates of conformity and other documents confirming the quality of the dietary supplement.

    • Output form: Choose dietary supplements in a form convenient for you (tablets, capsules, powders, liquids).

    • Best before date: Pay attention to the shelf life of the dietary supplement. Do not use dietary supplements with an expired expiration date.

    • Price: Too low price may indicate low dietary supplements.

12. 2 How to take dietary supplements: dosage, intake and compatibility with medicines.

    The correct reception of dietary supplements is an important factor to ensure their effectiveness and safety. When taking dietary supplements, the following rules must be followed:

    • Dosage: Follow the recommended dosage indicated on the Bad package or prescribed by a doctor. Do not exceed the recommended dosage, as this can lead to side effects.

    • Reception time: Take dietary supplements in accordance with the recommendations on the package. Some dietary supplements should be taken during meals, others should be on an empty stomach.

    • Medicine compatibility: If you take any drugs, be sure to consult a doctor before taking dietary supplements. Some dietary supplements can interact with drugs, enhance or weaken their effect.

    • Duration of admission: The duration of the intake of dietary supplements is determined by a doctor depending on the individual needs of the body. Do not take dietary supplements without a break for a long time.

    • Side effects: Carefully follow your condition during the admission of dietary supplements. If any side effects occur (allergic reactions, digestive disorders) stop taking the dietary supplement and consult a doctor.

13. 3 Possible side effects and contraindications to the receipt of dietary supplements.

    Like any other substances, dietary supplements can cause side effects and have contraindications to admission. Before taking dietary supplements, you need to consult a doctor and carefully study the instructions for use.

    Possible side effects:

    • Allergic reactions (skin rash, itching, edema)
    • Digestive disorders (nausea, vomiting, diarrhea, constipation)
    • Headache
    • Dizziness
    • Drowsiness
    • Increased blood pressure
    • Changes in blood tests

    Contraindications to the reception of dietary supplements:

    • Individual intolerance to dietary supplements
    • Pregnancy and lactation
    • Severe liver and kidney diseases
    • Blood diseases
    • Oncological diseases
    • Autoimmune diseases
    • Age up to 18 years

    It is important to remember that self -medication of dietary supplements can be dangerous to health. Before taking any dietary supplements, you need to consult a doctor.

14. 4 Interaction of dietary supplements with drugs: what you need to know.

    Bades can interact with drugs, enhance or weaken their effect, as well as cause side effects. Therefore, before taking dietary supplements, it is necessary to consult a doctor and inform him of all the drugs taken.

    Examples of the interaction of dietary supplements with drugs:

    • Vitamin K: It can reduce the effectiveness of anticoagulants (drugs that thin blood).
    • Ginseng: It can enhance the effect of anticoagulants and increase the risk of bleeding.
    • St. John’s wort: It can reduce the effectiveness of antidepressants, contraceptives and other drugs.
    • Grapefruit juice: It can enhance the effect of some drugs such as statins (drugs to reduce cholesterol) and antidepressants.

    To avoid unwanted interactions, it is necessary to inform the doctor about all the dietary supplements and drugs. The doctor will be able to evaluate the risk of interaction and choose the optimal treatment regimen.

Section 5: Alternative approaches to maintaining the health of the elderly

15. 1 Balanced diet: the basis of health in adulthood.

    Balanced nutrition is the basis of health in adulthood. A full -fledged diet, rich in vitamins, minerals, proteins, fats and carbohydrates, provides the body with the necessary nutrients to maintain the normal functioning of organs and systems, strengthen the immunity and slow down the aging process.

    The following products must be included in the diet of older people:

    • Fruits and vegetables: We are rich in vitamins, minerals and antioxidants. It is recommended to use at least 5 portions of fruits and vegetables per day.
    • Cereals: They are a source of carbohydrates, fiber and vitamins of group B. It is recommended to use whole grain products (bread, cereals).
    • Squirrels: It is necessary for constructing and restoring fabrics. It is recommended to eat meat, poultry, fish, eggs, legumes and dairy products.
    • Dairy products: Are a source of calcium and vitamin D necessary for bone health. It is recommended to consume dairy products with low fat.
    • Fat: It is necessary for the normal functioning of the body, but they should be consumed in moderate quantities. It is recommended to consume beneficial fats such as omega-3 fatty acids (fish, linseed seed) and mono-saturated fats (olive oil, avocado).

    Limit the use of sugar, salt, saturated fats and trans fats. Drink enough water (at least 1.5-2 liters per day).

16. 2 Physical activity: maintaining muscle tone and general health.

    Physical activity plays an important role in maintaining the health of the elderly. Regular physical exercises help maintain muscle tone, strengthen bones, improve blood circulation, reduce the risk of developing cardiovascular diseases, type 2 diabetes, osteoporosis and other diseases.

    Types of physical activity recommended for the elderly:

    • Aerobic exercises: Walking, swimming, cycling, dancing.
    • Power exercises: Exercises with dumbbells, elastic ribbons or the weight of your own body.
    • Exercise of equilibrium: Exercises that help improve balance and coordination of movements.
    • Exercises for stretching: Exercises that help improve the flexibility and mobility of the joints.

    Before starting physical exercises, you need to consult a doctor. Start with small loads and gradually increase them. Do regularly, at least 30 minutes a day.

17. 3 Mental health: struggle against stress and maintaining a positive mood.

    Mental health plays an important role in the general well -being of the elderly. With age, many people face stress, anxiety, depression and other mental problems. Maintaining a positive attitude and struggle with stress helps improve the quality of life, strengthen immunity and reduce the risk of various diseases.

    Ways to maintain mental health:

    • Communication with friends and family: Support active social life, communicate with friends and family.
    • Classes to your favorite business: Find a hobby that brings you pleasure.
    • Meditation and relaxation: Regularly practice meditation and relaxation to relieve stress and improve mood.
    • Walks in the fresh air: Spend time in the fresh air, walk in a park or forest.
    • Help others: Provide help other people, this can bring you a sense of satisfaction and improve your mood.
    • Appeal to a specialist: If you experience severe stress, anxiety or depression, contact a psychologist or psychiatrist.

18. 4 Regular medical examinations: early diagnosis and prevention of diseases.

    Regular medical examinations are an important part of maintaining the health of the elderly. Early diagnosis and prevention of diseases allow you to detect and treat diseases in time, prevent their progression and improve the quality of life.

    Recommended medical examinations for the elderly:

    • General test of blood and urine: