Dating in your 60s

28-Jan-2021 05:45

Unfortunately, your body's ability to synthesize vitamin D from sunlight declines as you age. Look for supplements that contain vitamin D3, an active form that's more effective than its vitamin D2 counterpart.

Good food sources: Tuna, mackerel, beef liver, cheese, egg yolks Vitamin B12: As previously noted, even a mild vitamin B12 deficiency may put an older adult at risk for dementia.

Over the past decade, studies have linked omega-3 fatty acids to brain benefits ranging from better blood flow and increased growth of brain cells to improved mood and enhanced memory.

Unfortunately, as you age, your brain cells gradually lose the ability to absorb DHA, starving your mind and compromising both brain function and memory retention.

"If your gut isn't healthy, your body can't absorb nutrients, so it doesn't matter what supplements you take," says nutritionist Jonny Bowden, author of The 150 Healthiest Foods on Earth. Recommended dose: 1 billion to 10 billion CFUs a few days a week.

Good food sources: Yogurt, kefir, kimchi, dark chocolate Dietary requirements change as you get older, and while experts recommend getting most of your nutrients from food, sometimes that isn't possible.

"Since estrogen helps maintain bone mass, women become more vulnerable to bone loss after menopause," says Diane Mc Kay, a nutrition researcher at Boston's Tufts University.

Recommended dose: 600 international units of vitamin D plus 1,000 milligrams (mg) of calcium for men and 1,200 mg for women, split into two daily doses.

Vitamin D and calcium: Bone loss accelerates during your 50s, especially among women.

Urban, chair of the Department of Internal Medicine at the University of Texas Medical Branch in Galveston.

The good news: Supplementing with protein powders or pills can increase lean body mass and muscle.

Good food sources: Tuna, mackerel, beef liver, cheese, egg yolks are rich in vitamin D.

To boost your calcium intake eat cheese, yogurt, milk, figs Omega-3 fatty acids: Omega-3s help prevent irregular heartbeats, reduce plaque buildup in the arteries, inhibit inflammation and keep blood sugar levels in check.

Vitamin D and calcium: Bone loss accelerates during your 50s, especially among women.Urban, chair of the Department of Internal Medicine at the University of Texas Medical Branch in Galveston.The good news: Supplementing with protein powders or pills can increase lean body mass and muscle.Good food sources: Tuna, mackerel, beef liver, cheese, egg yolks are rich in vitamin D.To boost your calcium intake eat cheese, yogurt, milk, figs Omega-3 fatty acids: Omega-3s help prevent irregular heartbeats, reduce plaque buildup in the arteries, inhibit inflammation and keep blood sugar levels in check.In their twenties men want to have as much sex with as many different women as possible. Of course in their forties and fifties all of that hard work will be undone in a blazing crisis of self that returns them squarely to stage one, armed this time with enough Viagra to pre-empt their premature excitement.