For those in charge it is always easier to work with a happy healthy workforce. Here are 15 things nutrition for over 40s can effect.
Protein intake for nutrition
1. Most of us eat too little protein. You should aim for between 1 & 2 g/ Kg of body weight. One advantages of high protein in your nutrition include, protein helps prevent muscle loss, especially useful as we get older as the more you have, statistically, the longer you’ll live.
2. Humans reached the top of the food chain because we ate protein. Protein is essential for brain function. Notably a higher protein based breakfast will give you a more sustainable level of concentration at work than cereal based nutrition, including oats.
3. Protein is more filling than carbohydrate so reduces the desire to snack. This can help you maintain a healthy weight, thus reducing your absenteeism due to lifestyle related illness’.
4. Branch chain amino acids BCAAs can rapidly reduce the pain and stiffness experienced when you change-up or start exercise after an extended break. This can be the difference between being able to or not being able to work the few days.
Whey protein will also help as it has a high number of BCAAs in it.
Fat intake for nutrition
5. Our nervous system and every cell in the body is lined with fat. Without this fat the cells and structures would simply dry up and disintegrate. In addition around half our hormones contain fatty acids.
Therefore, Ensuring you eat a good balance of healthy fats (including some saturated fat), will help maintain a healthy nervous system and hormone balance.
6. There are two essential fats we need to eat as part of our nutrition, known as Omega 3 & omega 6 essential fatty acids or EFAs. Omega 6 is very common in the foods we eat, especially grains and farmed meats, including chicken, beef. While Omega 3 is much less common.
Omega 3 is predominantly found in oily fish, such as mackerel, salmon, sardines etc. There are several different types of Omega 3, the most common are DHA and EPA found in fish oil and algae, and ALA found in linseed and walnuts. DHA has been should to have positive effects on brain function. While EPA has been shown to have positive effects on the body (joint health & fat burning).
Carbohydrate intake for nutrition
7. Excessive carbohydrate intake will cause large fluctuations in blood sugar levels. Notably, all carbs are digested as sugar. This means even oats dumps a lot of sugar into the blood if not slowed.
Once blood sugar is elevated insulin is produced to control glucose levels in the blood. Insulin pushes everything into storage, carbs, proteins and fats. The health storage areas of the body are the muscles and liver, but these are quite small.
8. It’s important to remember that carbs aren’t bad if consumed correctly! Carbohydrate has a positive effect on performance. In endurance & strength carbs are an important part of the fuel mix. While the elimination of carbs will create rapid weight loss in the long-term it is very difficult to maintain.
Ideally you should look to time your carbohydrate intake. This means for weight loss nutrition only eat starchy carbs or sugar immediately after exercise when your muscles can mop them up and replenish for the next workout. For weight gain spread them out to before during and after exercise.
Vitamin and Mineral intake for nutrition
9. Vitamin A – Vitamin A is a fat soluble vitamin. It is particularly important for your eyesight, and the prevention of eye deterioration. Beta carotene is the precursor to vitamin A and is a better choice for supplementation as it will convert to vitamin A when needed preventing overdose.
10. Vitamin B – These are a whole group of vitamins the are most notably used in energy production. Very common in sports drinks and energy drinks, Vitamin B’s boost alertness. As this group of vitamins are water-soluble you can’t overdose on them. Some scare mongering a few years back almost put a stop to vitamin B6 being sold as a supplement but the test done on it saying it cause never damage were proved flawed.
11. Vitamin C – This vitamin prevents scurvy at the extreme end of the scale. However on a day basis it is a powerful antioxidant that mops up free radical damage and helps fight the common cold, flu and other viruses.
12. Vitamin D – Notably the only vitamin the NHS in the UK prescribe. UNPROTECTED skin when exposed to sunlight we create Vitamin D in the body . This little vitamin is so powerful some people classify it as a hormone.
Important uses of vitamin D are; the treatment of depression, that’s why we are generally happier in summer; and the treatment of back pain. Around 80% of individuals with low back pain suffer chronic vitamin D deficiency.
13. Vitamin E – Often overlooked for vitamin C, this vitamin is also a powerful antioxidant, but importantly it regenerates vitamin C.
If you find yourself waking in the night between 3 & 5 am you may have a minor lung issue, vitamin E is my go to tool for clearing these problems.
14. Zinc – In its organic for zinc is a strong antimicrobial. This is useful in the treatment and prevention of infects including the common cold.
Common Cold Home Remedy I use
15. 3 grams of Vitamin C, 50 mg Zinc, 10 g L Glutamine amino acid and you’ll love this bit, hard alcohol.
Take the vitamin C with meals throughout the day 1 gram at a time, or use a time release vitamin C.
Do the same with the Zinc 25 mg at breakfast 25 mg with your evening meal.
before breakfast, take 10 grams of L Glutamine and washed down with water. L Glutamine will help repair the mucus linings of your nose throat and gut.
Now the fun bit. pour a drop of alcohol into a glass (only a drop) dip your little finger into the glass and whip it on to the inside of your nostrils. It’s ok you won’t get drunk! Alcohol kills germs, so it will prevent the growth of the virus at its access point.