Bad for the elderly: health and longevity

Section 1: ATHOUND: Biological changes and the need for nutrients

Aging is a complex, multifaceted process, characterized by a gradual deterioration in physiological functions, increased vulnerability to diseases and a decrease in adaptation to environmental stresses. At the cellular and molecular levels, aging is associated with the accumulation of DNA damage, oxidative stress, shortening telomeres, impaired mitochondrial function and chronic inflammation. These changes lead to a decrease in the functional capabilities of various organs and systems, including cardiovascular, nervous, immune and bone-muscular systems.

With age, the needs for nutrients are also changing. The appetite is reduced, digestion and absorption of nutrients in the intestine worsen, the muscle mass (sarcopenia) decreases, which leads to a decrease in metabolism and an increase in the need for protein. Chronic diseases, such as diabetes, cardiovascular diseases and osteoporosis, can also affect the needs for nutrients.

The main changes affecting the needs of nutrients in the elderly:

Reducing appetite and feelings of thirst: Age -related changes in the hormonal regulation of appetite and a decrease in the number of taste receptors lead to a decrease in appetite and insufficient hydration.
Disruption and absorption violation: A decrease in the production of gastric juice, pancreatic enzymes and a deterioration in intestinal motility make it difficult to digest food and absorption of nutrients.
Sarcopenia (muscle loss): A decrease in physical activity and hormonal changes lead to loss of muscle mass, which reduces metabolism and increases the need for protein.
Changes in the renal function: A decrease in the function of the kidneys can affect the regulation of electrolytes and the removal of drugs and toxins.
Chronic diseases: Chronic diseases, such as diabetes, cardiovascular diseases and osteoporosis, can affect the needs for nutrients and the absorption of drugs.
Medication: Many drugs can affect appetite, absorption of nutrients and excretion of toxins.
Social and economic factors: Loneliness, poverty and limited access to fresh products can affect the quality of food.

These changes make elderly people more vulnerable to a deficiency of nutrients, which can lead to a deterioration in health, a decrease in functionality and increased risk of developing chronic diseases.

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

Biologically active additives (dietary supplements) are concentrates of biologically active substances intended for direct use or introduction into food products in order to enrich the ration with individual food or biologically active substances or their complexes, as well as to increase the body’s stability to adverse environmental factors.

Bades are not medicines and are not intended for the treatment of diseases. However, they can be useful for maintaining health and improving the quality of life of older people, especially in conditions of a shortage of nutrients.

The main objectives of the use of dietary supplements in old age:

Filling a deficiency of nutrients: Compensation of a lack of vitamins, minerals and other important nutrients due to age -related changes and nutritional characteristics.
Support for the immune system: Strengthening immunity and increasing infections resistance.
Improving cognitive functions: Support for memory, attention and other cognitive functions.
Cardiovascular system protection: Reducing the risk of developing cardiovascular diseases.
Support for the musculoskeletal system: Strengthening bones and muscles, reducing the risk of osteoporosis and sarcopenia.
Protection against oxidative stress: Neutralization of free radicals and slowing down the aging process.
Improving digestion: Support for healthy intestinal microflora and improving digestion.
Improving energy and vital tone: Improving overall well -being and increasing energy level.

Section 3: The main types of dietary supplements for the elderly and their properties

There is a wide range of dietary supplements that can be useful for the elderly. The choice of specific dietary supplements should be carried out individually, taking into account the needs and characteristics of the body.

Below are the main types of dietary supplements, which are often recommended for older people:

Polyvitamin and mineral complexes: Contain a wide range of vitamins and minerals necessary to maintain health. It is important to choose complexes designed specifically for the elderly, taking into account their age needs.
Vitamin D: It is necessary to maintain the health of bones, muscles and the immune system. Vitamin D deficiency is very common among the elderly, especially in winter.
Calcium: It is necessary to maintain the health of bones and teeth. It is important for the prevention of osteoporosis.
Vitamin B12: It is necessary for the normal function of the nervous system and the formation of red blood cells. Vitamin B12 deficiency is often found in older people, especially in those who take medications to reduce the acidity of the stomach.
Omega-3 fatty acids: Important to the health of the cardiovascular system, brain and joints. Fat varieties (salmon, mackerel, sardines) and in some vegetable oils (linseed oil, chia oil) are contained in fish.
Probiotics: They contain useful bacteria that support a healthy intestinal microflora and improve digestion. Especially useful after taking antibiotics.
Coenzim Q10 (COQ10): The antioxidant that is involved in the production of energy in cells. It can be useful for maintaining the health of the cardiovascular system and cognitive functions.
Glucosamine and chondroitin: Support the health of joints and cartilage. It can be useful to relieve pain and improve mobility with osteoarthritis.
Curcumin: Antioxidant and anti-inflammatory agent, which can be useful for maintaining the health of joints, brain and cardiovascular system.
Ginkgo biloba: Improves blood circulation in the brain and can be useful for maintaining memory and cognitive functions.
Ginseng: Adaptogen, which can help increase energy, improve concentration and reduce stress.
Melatonin: The hormone that regulates the dream. It can be useful for improving sleep with insomnia.
Alpha-lipoic acid: An antioxidant that can help protect the cells from damage and improve the function of the nervous system.

Section 4: A detailed description of specific dietary supplements and their actions on the body of an elderly person

Vitamin D: Vitamin D plays a key role in maintaining bone health, regulating the absorption of calcium and phosphorus in the intestine. With age, the ability of the skin to synthesize vitamin D under the influence of sunlight is reduced, and the kidneys become less effective in converting vitamin D into its active shape. Vitamin D deficiency increases the risk of osteoporosis, fractures, muscle weakness and falls. He also plays an important role in the immune system, helping to fight infections. The recommended dose of vitamin D for the elderly is 800-2000 IU per day, depending on the level of vitamin D in the blood. It is important to control the level of vitamin D in the blood to avoid overdose.
Calcium: Calcium is the main building material for bones and teeth. With age, bone density decreases, especially in women after menopause, which increases the risk of osteoporosis. Adequate calcium consumption helps to slow down the loss of bone mass and reduce the risk of fractures. The recommended dose of calcium for the elderly is 1000-1200 mg per day. It is important to use calcium with vitamin D, since vitamin D is necessary for absorption of calcium in the intestines. Too much calcium can lead to constipation and an increase in the risk of kidney stones.
Vitamin B12: Vitamin B12 is necessary for the normal function of the nervous system, the formation of red blood cells and DNA synthesis. With age, the ability of the stomach to produce hydrochloric acid is reduced, which complicates the absorption of vitamin B12 from food. Vitamin B12 deficiency can lead to anemia, neurological problems (numbness, tingling in the limbs, memory deterioration) and depression. The recommended dose of vitamin B12 for the elderly is 2.4 mcg per day. Vitamin B12 is best absorbed in the form of methylcobalamin or cyanocobalamin. In some cases, the administration of vitamin B12 in the form of injections may be required.
Omega-3 fatty acids: Omega-3 fatty acids (EPK and DGC) are important components of cell membranes and play a key role in the health of the cardiovascular system, brain and joints. They help reduce the level of triglycerides in the blood, reduce inflammation, improve the function of the vascular endothelium and prevent blood clots. Omega-3 fatty acids are also important for maintaining cognitive functions and preventing degenerative diseases of the brain, such as Alzheimer’s disease. The recommended dose of omega-3 fatty acids for the elderly is 1-2 grams per day. The best source of omega-3 fatty acids is fatty fish (salmon, mackerel, sardines). As an alternative, you can use additives with fish oil or vegetable sources of omega-3 (linseed oil, chia oil). It is important to choose high -quality additives tested for the content of heavy metals.
Probiotics: Probiotics are living microorganisms that benefit health when used in sufficient quantities. They help maintain a healthy intestinal microflora, improve digestion, strengthen the immune system and reduce the risk of diarrhea, constipation and other gastrointestinal disorders. With the age of the intestinal microflora, it changes, which can lead to dysbiosis and increased susceptibility to infections. Probiotics help restore the balance of microflora and strengthen immunity. It is recommended to choose probiotics containing various bacteria strains, such as Lactobacillus and Bifidobacterium. Probiotics should be taken regularly, especially after taking antibiotics.
Coenzim Q10 (COQ10): Coenzyme Q10 is an antioxidant that plays an important role in the production of energy in cells, especially in mitochondria. With age, the COQ10 level in the body decreases, which can lead to a decrease in the energy potential and a deterioration in the function of the cardiovascular system. COQ10 helps to protect cells from damage to free radicals, improve the function of the heart and increase energy level. The recommended COQ10 dose for the elderly is 100-200 mg per day. COQ10 is best absorbed with fats.
Glucosamine and chondroitin: Glucosamine and chondroitin are components of cartilage and help maintain joint health. They stimulate the formation of cartilage, reduce inflammation and relieve pain in osteoarthritis. With age, the cartilage wears out in the joints, which leads to pain, stiffness and limitation of mobility. Glucosamine and chondroitin help to slow down the destruction of cartilage and improve joint function. The recommended dose of glucosamine is 1,500 mg per day, and chondroitin – 1200 mg per day. The effect of taking glucosamine and chondroitin usually manifests itself in a few weeks or months.
Curcumin: Kurkumin is an active component of turmeric, spices widely used in Indian cuisine. Kurkumin has powerful antioxidant and anti -inflammatory properties. It helps to protect cells from damage to free radicals, reduce inflammation in the body and maintain the health of the joints, brain and cardiovascular system. Kurkumin can also help improve memory and cognitive functions. It is recommended to choose additives with turmeric containing a pipin that improves its absorption.
Ginkgo biloba: Ginkgo biloba is a plant that is used in traditional Chinese medicine to improve blood circulation and cognitive functions. Ginkgo bilobe helps to expand blood vessels, improve blood flow to the brain and increase the level of oxygen in the cells. This can help improve memory, concentration and cognitive functions, especially in the elderly. The recommended dose of ginkgo biloba is 120-240 mg per day.
Ginseng: Ginseng is an adaptogen that helps the body adapt to stress and increase energy level. Ginseng helps to improve physical and mental performance, strengthen the immune system and reduce fatigue. There are various types of ginseng, such as the Korean ginseng (Panax Ginseng) and the American ginseng (Panax Quinquefolius). The recommended dose of ginseng depends on its type and concentration of active substances.
Melatonin: Melatonin is a hormone that regulates the dream. With age, the level of melatonin in the body decreases, which can lead to insomnia and sleep disturbance. Melatonin helps to reduce the time of falling asleep, improve sleep quality and increase its duration. The recommended dose of melatonin for the elderly is 0.5-3 mg before bedtime. Melatonin should be taken only as prescribed by a doctor.
Alpha-lipoic acid: Alpha-lipoic acid is an antioxidant that helps protect the cells from damage and improve the function of the nervous system. Alpha-lipoic acid can help reduce blood sugar in people with diabetes, improve the function of nerves with diabetic neuropathy and slow down the aging process. The recommended dose of alpha-lipoic acid is 200-600 mg per day.

Section 5: How to choose dietary supplements for older people: criteria and recommendations

The choice of dietary supplements for older people is a responsible process that requires an individual approach and consulting a doctor. It is important to consider the following criteria and recommendations when choosing dietary supplements:

Consultation with a doctor: Before you start taking any dietary supplements, you need to consult a doctor. The doctor will be able to evaluate the state of health, identify a deficiency of nutrients and choose the most suitable dietary supplements, taking into account individual needs and characteristics of the body. It is important to inform the doctor about all the drugs taken, as dietary supplements can interact with medicines.
Individual needs: The choice of dietary supplements should be based on individual needs and a deficiency of nutrients. For example, if a person has a deficiency of vitamin D, then vitamin D will be useful to him. If a person has problems with the joints, then glucosamine and chondroitin can help him.
Product quality: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products. You should pay attention to the availability of quality certificates such as GMP (good manufactoring practice).
Composition: Carefully study the composition of dietary supplements. Make sure that they contain the necessary nutrients in sufficient dosage and do not contain harmful additives, such as artificial dyes, flavors and preservatives.
Output form: Choose dietary supplements in a convenient form of release (tablets, capsules, powders, liquids). Consider the features of digestion and individual preferences.
Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the recommended dose, as this can lead to side effects.
Interaction with drugs: Consider the possibility of interaction between dietary supplements with medications taken. Some dietary supplements can enhance or weaken the effect of drugs.
Side effects: Be attentive to possible side effects from taking dietary supplements. If you have any side effects, stop taking the dietary supplement and consult a doctor.
Realistic expectations: Bades are not medicines and cannot replace good nutrition and a healthy lifestyle. They can be useful for maintaining health and improving the quality of life, but we should not expect wonderful results from them.
Regularity of reception: To achieve the maximum dietary supplement effect should be taken regularly, in accordance with the doctor’s recommendations.

Section 6: Safety of dietary supplements for older people: risks and precautions

Despite the fact that dietary supplements are usually considered safe, there are certain risks and precautions that must be taken into account when using them, especially older people:

Interaction with drugs: Bades can interact with the drugs taken, enhancing or weakening their effect. This can lead to undesirable side effects or reducing treatment effectiveness. It is important to inform the doctor about all the dietary supplements in order to avoid such interactions.
Side effects: Some dietary supplements can cause side effects such as nausea, vomiting, diarrhea, constipation, headache and allergic reactions. Older people are more susceptible to side effects due to age-related changes in the body.
Overdose: Exceeding the recommended dosage of dietary supplements can lead to toxic effects and serious health problems. It is important to strictly observe the recommended dosage and not accept more than necessary.
Poor product: On the market there are many low -quality dietary supplements that may contain harmful impurities, do not correspond to the declared composition or not contain active substances in sufficient quantities. It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products.
Self -medication: Bado self -medication can be dangerous, especially in the presence of chronic diseases. It is important to consult a doctor to get individual recommendations and avoid undesirable consequences.
Special health states: Some dietary supplements are contraindicated in certain health conditions, such as kidney, liver, heart, gastrointestinal tract and autoimmune diseases. It is important to inform the doctor about all the available diseases so that he can evaluate the risks and benefits from the intake of dietary supplements.
Pregnancy and breastfeeding: Some dietary supplements can be dangerous for pregnant and lactating women. Before taking dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.
Operations: Some dietary supplements can affect blood coagulation and increase the risk of bleeding during operations. It is necessary to stop receiving dietary supplements a few weeks before the planned operation.

Precautions:

Consult a doctor before taking any dietary supplements.
Tell the doctor about all the drugs taken and existing diseases.
Choose dietary supplements from reliable manufacturers with quality certificates.
Carefully study the composition of dietary supplements and avoid products containing harmful additives.
Follow the recommended dosage and do not exceed it.
Be attentive to possible side effects and stop taking dietary supplements when they appear.
Do not self -medicate.
Keep dietary supplements inaccessible to children.

Section 7: dietary supplements and interaction with drugs in older people

Older people often take several drugs at the same time (polypragmasis), which increases the risk of interaction between drugs and dietary supplements. Interaction can lead to a decrease in the effectiveness of drugs, enhance side effects or the emergence of new undesirable reactions.

The most common types of interaction between dietary supplements with medicines:

Pharmacokinetic interaction: Bad affects absorption, distribution, metabolism or excretion of the drug. For example, St. John’s wort can accelerate the metabolism of many drugs, reducing their concentration in the blood and reducing their effectiveness. Calcium can reduce the absorption of some antibiotics.
Pharmacodynamic interaction: The dietary supplement enhances or weakens the effect of the drug. For example, warfarin (anticoagulant) can interact with vitamin K, which contributes to blood coagulation. Vitamin K can reduce the effectiveness of warfarin. Ginkgo bilobe can enhance the effect of anticoagulants, increasing the risk of bleeding.

Examples of the interaction of specific dietary supplements with medicines:

St. John’s wort (St. John’s Wort): It interacts with many drugs, including antidepressants (SIOS), contraceptive tablets, anticoagulants (warfarin), antiviral drugs (HIV proteases) and immunosuppressants (cyclosporin).
Vitamin K: Interacts with anticoagulants (warfarin).
Ginkgo biloba: It interacts with anticoagulants (warfarin, aspirin), anti -signs (clopidogrel), non -steroidal anti -inflammatory drugs (NSAIDs).
Coenzim Q10 (COQ10): It can reduce the effectiveness of warfarin.
Ginseng: It can interact with anticoagulants, antidepressants (MAO), insulin and other drugs to reduce blood sugar.
Calcium: It can reduce the absorption of some antibiotics (tetracycline, fluoroquinolons) and drugs for the treatment of osteoporosis (bisphosphonates).
Grapefruit juice: It contains substances that can affect the metabolism of many drugs, increasing or decreasing their concentration in the blood.

It is important to remember that these are only some examples of interaction between dietary supplements with medicines. Therefore, you must always consult a doctor or pharmacist before taking any dietary supplements, especially if you take medicines. A doctor or a pharmacist will be able to evaluate the risk of interaction and give recommendations on the safe use of dietary supplements.

Section 8: dietary supplement to improve cognitive functions in the elderly

With age, many people have cognitive functions, such as memory, attention, concentration and speed of thinking. This may be due to various factors, including a decrease in blood circulation in the brain, oxidative stress, inflammation and degenerative changes in nerve cells.

Some dietary supplements can help improve cognitive functions and slow down their age -related decrease.

The most promising dietary supplement to improve cognitive functions in the elderly:

Omega-3 fatty acids: DGK (non -zahexenoic acid) is the main structural component of cell membranes of the brain and plays an important role in maintaining cognitive functions. Studies have shown that the use of omega-3 fatty acids can improve memory, attention and speed of thinking, as well as reduce the risk of dementia.
Ginkgo biloba: Improves blood circulation in the brain, increases the flow of oxygen and nutrients to nerve cells. It can help improve memory, concentration and cognitive functions, especially with vascular dementia.
Curcumin: It has powerful antioxidant and anti -inflammatory properties that can protect nerve cells from damage. Studies have shown that Kurkumin can improve memory, attention and cognitive functions, as well as reduce the risk of developing Alzheimer’s disease.
Phosphateidixine: It is an important component of the cell membranes of the brain and plays a role in the transmission of nerve impulses. It can help improve memory, attention and cognitive functions, especially in older people with moderate cognitive impairment.
B vitamins B: Vitamins B6, B12 and folic acid are necessary for the normal function of the nervous system. The deficiency of these vitamins can lead to a deterioration in cognitive functions, depression and dementia.
Coenzim Q10 (COQ10): The antioxidant that is involved in the production of energy in cells, including nerve cells. It can help protect nerve cells from damage and improve cognitive functions.
BACOPA Monnieri: A traditional Ayurvedic plant, which is used to improve memory and cognitive functions. It can help improve memory, attention and speed of thinking.
Gotha Cola (Centella asiatica): Another traditional Ayurvedic plant, which is used to improve cognitive functions and reduce anxiety. It can help improve memory, attention and mood.

It is important to remember that the effectiveness of dietary supplements to improve cognitive functions can be individual and depends on many factors, including age, health, lifestyle and genetic predispositions. Before taking any dietary supplements, it is necessary to consult a doctor.

Section 9: Bades to maintain health of the cardiovascular system in the elderly

Cardiovascular diseases (SVD) are the main cause of death among the elderly. With age, the risk of developing diseases such as arterial hypertension, atherosclerosis, coronary heart disease, heart failure and stroke increases.

Some dietary supplements can help support the health of the cardiovascular system and reduce the risk of SVD.

The most promising dietary supplements to maintain the health of the cardiovascular system in the elderly:

Omega-3 fatty acids: Reduce blood triglycerides, reduce inflammation, improve the function of vascular endothelium, prevent blood clots and reduce the risk of arrhythmias.
Coenzim Q10 (COQ10): Improves heart function, reduces blood pressure and protects cells from oxidative stress.
Red yeast rice (Red Yeast Rice): Contains Monacoline K, which is a natural statin and helps to reduce blood cholesterol. It is important to choose products from red yeast rice that do not contain citrine, toxic substance that can form in the process of fermentation.
Garlic (Garlic): Reduces blood pressure, cholesterol and blood triglycerides, improves vascular endothelium function and prevents blood clots.
Hawthorn (Hawthorn): Improves the function of the heart, reduces blood pressure and expands blood vessels.
Magnus (Magnesium): Reduces blood pressure, improves heart function and prevents arrhythmias.
Potassium: Reduces blood pressure and prevents arrhythmias.
Vitamin D: Studies have shown that vitamin D deficiency can increase the risk of CVD.
Vitamin K2 (Menaquinone-7): Helps prevent calcium deposition in arteries and supports vascular elasticity.

It is important to remember that dietary supplements are not a replacement for drugs prescribed by a doctor for the treatment of SVD. They can be used as an addition to the main treatment to maintain health of the cardiovascular system. Before taking any dietary supplements, it is necessary to consult a doctor.

Section 10: Bades to maintain the health of the bone muscular system in the elderly

With age, the risk of developing osteoporosis (reduction of bone density) and sarcopenia (loss of muscle mass) increases, which leads to increased risk of fractures, falls and a decrease in functional capabilities.

Some dietary supplements can help maintain the health of the bone muscular system and reduce the risk of osteoporosis and sarcopenia.

The most promising dietary supplements to maintain the health of the bone muscular system in the elderly:

Vitamin D: It is necessary for the absorption of calcium in the intestines and maintaining bone health. Vitamin D deficiency increases the risk of osteoporosis and fractures.
Calcium: The main building material for bones. Adequate calcium consumption helps to slow down the loss of bone mass and reduce the risk of fractures.
Vitamin K2 (Menaquinone-7): It helps to direct calcium into the bones and prevents its deposition in soft tissues and arteries.
Magnus (Magnesium): Participates in the formation of bones and muscles.
Protein (Protein): It is necessary to maintain muscle mass. Older people are recommended to consume 1-1.2 grams of protein per kilogram of body weight per day.
Creatine: Amino acid that helps increase muscle strength and mass.
Beta-gidroxymethyl budget (HMB): Metabolite Leucine (amino acids), which helps prevent the destruction of muscle tissue and promotes its growth.
Glucosamine and chondroitin: Support the health of joints and cartilage, reduce inflammation and relieve pain in osteoarthritis.

It is important to remember that dietary supplements are not replacing physical exercises and a balanced diet that is necessary to maintain the health of the bone muscular system. They can be used as an addition to a healthy lifestyle to reduce the risk of osteoporosis and sarcopenia. Before taking any dietary supplements, it is necessary to consult a doctor.

Section 11: Alternative approaches to maintaining health and longevity in old age (in addition to dietary supplements)

Maintaining health and longevity in old age requires an integrated approach, which includes not only reception of dietary supplements, but also other important factors, such as:

Healthy nutrition: Balanced diet, rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limiting the consumption of processed products, sugar and saturated fats. Adequate fluid intake.
Regular physical activity: Exercise help maintain muscle mass, strength and flexibility, improve blood circulation, strengthen the bones and reduce the risk of chronic diseases. It is recommended to combine aerobic exercises (walking, swimming, cycling) with strength exercises.
Sufficient sleep: A sufficient sleep is necessary to restore the body and maintain cognitive functions. It is recommended to sleep 7-8 hours a day.
Stress management: Chronic stress can negatively affect health. It is important to learn how to cope with stress with the help of relaxation, meditation, yoga or other methods.
Maintaining social activity: Communication with friends and family, participation in public life and volunteering can help maintain mental activity and reduce the risk of depression.
Regular medical examinations: Regular medical examinations help to identify and treat diseases in the early stages.
Refusal of bad habits: Smoking and alcohol abuse have a negative effect on health and reduce life expectancy.
Cognitive training: Cognitive training, such as solving crosswords, reading books and studying new skills, can help maintain mental activity and improve cognitive functions.
Positive attitude: Positive mood and optimism can help improve well -being and prolong life.
Stay in the fresh air: Fresh air stay

Bad for the elderly: health and longevity

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