Supplements To Take In Your 40s

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If you are reaching your 40s or are already in your 40s, your health should be a high priority. Eating a healthy and balanced diet and taking exercise regularly are a must, however you can further help your body by taking certain key supplements.

There are some supplements which I consider essential in your 40s and there are others which may be important to build a foundation for optimal health.

Should I take a multivitamin in my 40s?

I have always recommended a quality multivitamin as I consider this to be important because we often tend to eat food groups that may not necessarily provide an abundance of nutrients. Equally, our digestive system ages with us and so we may not be able to absorb these nutrients efficiently. A quality food state multivitamin will bridge the gap and act like an insurance policy to ensure that our bodies are nourished in order to work at their optimal level.

Alive Once Daily Multivitamin is a comprehensive one-a-day food-state multivitamin and mineral supplement which also contains fruit and vegetable extracts known for their antioxidant properties as well as digestive enzymes to help digestion and mushroom extracts to enhance your immune system. Alive Multivitamin supplement however is not suitable for vegetarians and vegans.

Vegans and vegetarians should opt for Terra Nova’s Living Multinutrient Complex which is also food-based and provides nutrients in a base of green foods which contain digestive enzymes to help enhance absorption.

If you cannot swallow tablets or capsules, then Source of Life Gold Liquid is one of a few food-state liquids providing vitamins, minerals, essential fatty acids as well as fruit and vegetable extracts.

What about probiotics and omega 3?

Probiotics are the healthy bacteria in your gut. The older you are, the more vulnerable your system is to unhealthy bacteria. If your gut is not in a healthy state, your body will simply not absorb nutrients, you may experience constipation and perhaps even some gas or bloating. Probiotics enhance your immune system, manufacture energising B vitamins, break down food in the colon and help remove acids and toxins from the intestines.

Mega Probiotic ND is free from gluten, dairy, wheat, soya, yeast and other common allergens that can affect our digestive system and provides eight strains of bacteria that are able to pass through the harsh acid environment of the stomach reaching our gut where they are able to perform their myriad of roles.

Omega 3’s fatty acids are the good fats which your body uses to manufacture hormones, calm down inflammation in the body and have a positive impact on heart and brain function. Deficiencies of omega 3 are common in people who consume large amounts of processed foods, hydrogenated oils and those on a vegetarian or vegan diet. The primary animal sources of omega 3’s are fish oil or krill oil supplements and Lion Heart Pure Omega 3 Fish Oil and Neubria Krill Oil are two of the best omega 3 supplements on the market.

Should I take anything else?

A multivitamin, omega 3 and a probiotic are three key supplements to take during your 40s, however you may also wish to consider the use of Sage Complex. From roughly the age of 35, the production of female hormones by the ovaries begins to decline and this can have subtle effects on the body since oestrogen protects our skin, heart, bones and provides numerous other protective benefits. These subtle changes can also include low mood and often an inability to concentrate. Sage Complex contains herbs that are called phytoestrogens which mimic the female hormones and therefore help to offer protection against many of these concerns, especially as this phase is often termed the perimenopause. Those with much lower levels of female hormones may experience some hot flushes, tender breasts, low sex drive, mood swings and irregular periods, all of which may be greatly alleviated with the introduction of Sage Complex.

If you have a history of osteoporosis in the family or have a dairy-free diet, it would be prudent to consider the use of a calcium supplement. Calcium is needed for our heart, muscles, and nerves to function properly as well as for blood to clot. According to the National Institute of Health, several surveys show that people are simply not getting sufficient calcium on a daily basis to maintain healthy bones. There are many other factors that may lend to calcium deficiencies such as a high protein diet which encourages calcium excretion, lactose intolerance and a lack of vitamin D3 which is widespread in the adult population.

If you decide to take a calcium supplement then please consider Bone Restore with Vitamin K2 by Life Extension which provides three types of highly absorbable calcium alongside magnesium, vitamin D3, silica and other bone building nutrients. The magnesium in Bone Restore will also hopefully help to relax the body, enhance energy levels and may help with better quality sleep.

I always advocate that supplements should be taken alongside a healthy and balanced diet. Always read the labels of all supplements you purchase to see if there are any warnings that would make them inappropriate for you.

Should We All Be Eating Seasonally?

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With most of us becoming increasingly aware of our carbon footprint, eating the fruit and vegetables that are in season is common practice for a lot of households these days. Companies such as Odd Box and Farm Drop have made it effortless with their weekly deliveries of locally sourced produce that supermarkets have rejected due to their peculiar shapes and sizes. 

There are other benefits to eating seasonally too. Speak to almost any nutritionist and dietitian about how to eat a healthy, balanced diet and they’ll recommend you shop seasonally as the food is deemed to be more nutrient rich.

It is also a fundamental pillar of Chinese medicine, as founder of Hayo’u explains: “Chinese wisdom has suggested ways to adjust what we do every season to stay in balance with nature. The amount we sleep, the food we eat and the life choices we make can be gently adjusted to bring us into line with the natural cycle.”

So, what should we be eating?

Root vegetables are very much in season. Think carrots, beetroots and artichokes. “Bone stews, warming casseroles, fresh ginger, turmeric and miso soup paste are all good things to indulge in,” says Brindle. 

It’s definitely time to lay-off the salads as it’s thought that eating too much cold, raw food during the winter can play havoc with your digestion. However, warming, hearty soups and stews packed full of grains, cabbage and root vegetables alongside a cup of ginger tea – cue Triple Leaf Tea’s Ginger Tea – can do wonders for you.

Brindle goes as far as to recommend going no colder than room temperature. “I only eat warm food and definitely no ice in my drinks to avoid unnecessary work for my digestion,” says Brindle. “In Chinese medicine, the stomach is described as a bubbling cauldron, full of digestive fires that are put out by the cold. Any raw food sits undigested in your stomach.”

Will eating seasonally fend off colds and lurgies?

As we mentioned, seasonal produce is thought to be more nutrient dense, however you need to eat a lot of vegetables to ensure you’re maintaining the daily amounts to keep your body at optimum health. Hence why Alive Once Daily Multivitamin by Natures Way are one of the most common supplements Shabir recommends to readers.

If you are prone to catching colds throughout autumn and winter it might be worth introducing Daily Immunity by VH into your routine. With the help of probiotics, zinc, vitamin D and C and astragalus, this daily supplement helps to support your immune system. It’s one of those supplements that you don’t realise is working until you stop taking it and start to feel the glands in your throat.

To learn more about Chinese medicine and eating seasonally, check out Katie Brindle’s book, Yang Sheng: The Art Of Chinese Self Healing

Supplements To Take In Your 30s

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For a lot of women, the 30s are a turning point when it comes to health. The days of staying out late or all night and indulgences in food and drink are usually lower down in priority.

A healthy, varied and balanced diet is nevertheless a good starting point to provide the body with all the essential vitamins, however we are all prone to eating food groups that we like and so often we may miss out on some of the nutrients which are required by the body on an ongoing basis. This is where supplements in your 30s can bridge the gap, particularly a quality food-state multivitamin such as Alive Once Daily Multivitamin Ultra Potency. Read More…

Shabir And Trinny On The Best Supplements

Trinny and Shabir

If you find the world of supplements overwhelming then watching this 20 minute video will help. Shabir and Trinny explore the best supplements and explain what they’re good for and why you might benefit from taking them…

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Why Changing When You Eat Could Boost Your Health

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With the festive party season about to start some of us might be tempted to enlist in a quick fix diet to burn off the extra calories we picked up on holiday. Cue the endless fad diets and mind-boggling eating habits. The most bizarre one we’ve heard of so far is a diet that consists of just beef, salt and water.

For years we’ve been focusing on what we eat (or what we shouldn’t eat), but new research suggests that we should be just as concerned about when we eat. According to the Salk Institute, eating in a ten hour section during the day can actually help you to lose weight because it works with your body’s circadian cycle.

“For many of us, the day begins with a cup of coffee first thing in the morning and ends with a bedtime snack 14 or 15 hours later,” Satchidananda Panda, a professor in Salk’s Regulatory Biology Laboratory and the senior author of the new paper told Science Daily. “But restricting food intake to 10 hours a day, and fasting the rest, can lead to better health, regardless of our biological clock.”

The study found that by working with our circadian cycle and eating when our digestion genes are most active. Impressively, the study found that eating within that time-frame also reduced the chances of obesity, high cholesterol and other diseases.

A similar study found that eating breakfast 90 minutes later than usual and having dinner 90 minutes earlier could also be beneficial to your health and help you lose weight. Over a 10 week period the study found that those who tweaked their eating times tended to have a reduced appetite and snack less throughout the day, compared to those who had unrestricted eating times.

“Although this study is small, it has provided us with invaluable insight into how slight alterations to our meal times can have benefits to our bodies,” Dr Jonathan Johnston, Reader in Chronobiology and Integrative Physiology at the University of Surrey, told Science Daily. “Reduction in body fat lessens our chances of developing obesity and related diseases, so is vital in improving our overall health.”

While restricting your intake of food to 10 hours might not be appealing to some, it’s certainly more feasible than living off beef, salt and water. Regardless of what diet you’re tempted to try, ensuring your body gets the recommended nutrients is essential for it to function properly. Shabir recommends that almost all of us take a good quality multivitamin, such as Alive Multivitamins. Deficiencies in iron and magnesium are fairly common in seemingly healthy adults, so it is also worth looking into these supplements. If you’re unsure of what to take, contact us and Shabir can advise you.