During the aging process, biologically predictable changes take place in the body that diminish the healthful robustness that was evident in a person’s earlier years. In recognition of September as Healthy Aging Month, here we take a brief look at the undesired effects of biological aging and discuss four of the most beneficial supplements that could mitigate them.
Aging and the Human Body
When we speak of “aging,” what we are in fact referring to is something called senescence. Senescence describes the progressive loss of particular bioprotective and regenerative mechanisms within the body.
Many of the particular effects of senescence are the result of shifts in cellular activity, especially cellular proliferation, as cellular reproduction slows and, eventually, ceases. Other cellular shifts that promote aging include increased protein production and other biochemical changes among cells. The very nature of these changes makes for increased risk of disease.
Changes in various organ systems typical during senescence can precipitate disease, including musculoskeletal decline, increased cardiovascular risk factors, changes in skin and nails, and more. Even when these oft-predictable biological changes take place, disease can usually be mitigated with healthy lifestyle choices. However, general physiological evidence of biological changes does show themselves in most aging men and women; These include changes in memory, attention, and reaction time, as well as mood and behavioral changes (some of them positive) due to reduced dopamine release.
The best way to approach aging and the changes that come with it is to accept it and maintain a healthy lifestyle. Living a healthy lifestyle is a primary factor in how a person’s body and mind are affected by the aging process. Sound nutrition is a pillar of a healthy lifestyle. Nutritional patterns for healthy aging include routine hydration, not overeating, and avoiding excess processed foods.
Supplements for Healthy Aging
With nutrition established as a lifestyle pillar for healthy aging, dietary supplements have a potentially meaningful role in supporting health during this phase of life. Many different supplements could benefit an aging man or woman. What follows below are four of the most beneficial supplements for mitigating the unwanted effects of aging and supporting an aging person’s longevity and health:
Vitamin D is one of the most-needed vitamins for anyone, especially aging men and women. Taking vitamin D helps the body absorb calcium, maintain strong bones, and prevent osteoporosis. Research shows that older adults taking vitamin D have seen improvements in muscle and bone strength. Other studies show that it improves brain health and cognition, as well.
Creatine is a compound available in capsule and powdered form, which is taken for the strength of muscles and bones, especially in tandem with regular weekly exercise. Its benefits apply to the bones and muscles of aging individuals. Consuming between 5-25 grams of creatine daily contributes to increased muscle protein synthesis, maintenance of lean body mass, and increases in muscular strength. These make creatine a choice supplement for long-term musculoskeletal health during aging.
Curcumin is the natural and main active ingredient present in turmeric, and it is made available as its own supplement for good reason. Research on curcumin shows that it has potent antioxidant properties, which directly combat the oxidative stress that contributes to aging. Curcumin can actually help prevent the senescence of cells, which mitigates cellular damage and can increase a person’s lifespan. Taken regularly, curcumin has been shown to reduce age-related disease and symptoms, including cognitive decline.
Vitamin E is the last supplement we recommend here, because it is a key vitamin for the reduction of bodily inflammation. In addition to reducing oxidative stress, vitamin E can mitigate type-2 diabetes and other age-related diseases, and also reduce the risk of cognitive decline. Consider these broad potential benefits of vitamin E for healthy aging.
If you are a man or woman committed to securing long-range healthy outcomes for yourself during the aging process, please consider how these four supplements described above can contribute to a sound nutritional pattern. It is always recommended that you speak to your healthcare provider before taking any supplement for the first time.