Hibrid guide

Exercise and Aging: How to Keep Your Body Young

8 min. read

Written by

Alicia Madison

Published

Fri, 25 Oct 2024

Introduction

A balanced diet is crucial for overall health and longevity, yet many people unknowingly miss out on essential nutrients due to lifestyle choices, dietary restrictions, or food processing practices. Nutritional gaps can impact everything from immune function and energy levels to mental clarity and long-term health. By understanding the most commonly missing nutrients and learning how to incorporate them, you can support your body’s natural functions and feel your best. In this article, we’ll explore the nutrients often missing from modern diets and provide practical tips on how to include them in your daily routine.

1. Vitamin D

Importance: Vitamin D is essential for bone health, immune function, and mood regulation. It helps the body absorb calcium, supporting healthy bones and reducing the risk of fractures. Additionally, vitamin D plays a role in immune defense and mental well-being, with low levels linked to depression and seasonal affective disorder.

Why It’s Missing: Since vitamin D is primarily synthesized through sun exposure, people who live in northern climates, spend most of their time indoors, or use sunscreen frequently may not produce enough. Vitamin D is also found in limited food sources, primarily fatty fish and fortified foods, which many people don’t consume regularly.

How to Get It:

  • Sun Exposure : Aim for 10-30 minutes of midday sun exposure several times a week, depending on skin tone and location.

  • Food Sources : Include fatty fish (like salmon, trout, and mackerel), egg yolks, and fortified foods (like milk and cereals).

  • Supplement : Vitamin D supplements, especially D3, can help meet your needs. Aim for 600-800 IU daily, or consult a healthcare provider for personalized recommendations.

2. Magnesium

Importance: Magnesium is involved in over 300 biochemical reactions in the body, supporting muscle and nerve function, energy production, and bone health. It also promotes relaxation and may improve sleep quality, making it essential for stress management and mental clarity.

Why It’s Missing: The modern diet, often high in processed foods, lacks magnesium-rich whole foods. Additionally, soil depletion in many agricultural areas has led to lower magnesium levels in vegetables and grains, making it harder to meet daily requirements through diet alone.

How to Get It:

  • Food Sources : Leafy greens (like spinach and Swiss chard), nuts (almonds, cashews), seeds (pumpkin, chia), and whole grains (brown rice, quinoa).

  • Supplement : Consider magnesium glycinate or citrate, which are better absorbed and easier on the stomach. A typical dose ranges from 200-400 mg daily, but check with a healthcare provider to avoid excessive intake.

3. Omega-3 Fatty Acids

Importance: Omega-3 fatty acids, particularly EPA and DHA, are vital for heart health, brain function, and reducing inflammation. They support cognitive function, lower triglycerides, and may reduce the risk of chronic diseases such as heart disease and arthritis.

Why It’s Missing: Omega-3s are found primarily in fatty fish, such as salmon and sardines. People who avoid fish or follow a plant-based diet may struggle to get enough. While some plant sources provide ALA (a precursor to EPA and DHA), the body converts only a small percentage of ALA into active forms.

How to Get It:

  • Food Sources : Fatty fish, flaxseeds, chia seeds, and walnuts.

  • Supplement : Fish oil or algae-based omega-3 supplements (for vegans) provide EPA and DHA directly. Aim for 250-500 mg of combined EPA and DHA daily.

4. Vitamin B12

Importance: Vitamin B12 is essential for red blood cell formation, DNA synthesis, and neurological function. It helps prevent fatigue and cognitive issues and supports overall energy levels.

Why It’s Missing: Vitamin B12 is found almost exclusively in animal products. Vegetarians, vegans, and older adults (who may have reduced absorption) are at higher risk for deficiency.

How to Get It:

  • Food Sources : Meat, fish, dairy, and eggs. Some fortified plant-based foods, like cereals and nutritional yeast, also contain B12.

  • Supplement : B12 supplements or B12-fortified foods are recommended for those with restricted diets. Sublingual (under-the-tongue) supplements or injections may be more effective for individuals with absorption issues.

5. Iron

Importance: Iron is crucial for carrying oxygen throughout the body, supporting energy production, and immune function. It’s particularly important for women of childbearing age, as iron loss through menstruation can lead to deficiency.

Why It’s Missing: Iron deficiency is common among women, vegetarians, and vegans. Plant-based sources of iron (non-heme iron) are less efficiently absorbed than animal sources (heme iron), making it harder to reach adequate levels.

How to Get It:

  • Food Sources : Red meat, poultry, fish, beans, lentils, spinach, and fortified cereals.

  • Supplement : Iron supplements are available, but too much iron can cause digestive issues and toxicity, so consult a healthcare provider for proper dosage. Taking iron with vitamin C-rich foods (like citrus fruits) enhances absorption.

6. Potassium

Importance: Potassium helps regulate fluid balance, blood pressure, and nerve signals. It works with sodium to maintain blood pressure and support cardiovascular health.

Why It’s Missing: Many people consume diets high in sodium and low in fresh fruits and vegetables, which leads to an imbalance. Processed foods are often low in potassium, contributing to a dietary shortfall.

How to Get It:

  • Food Sources : Bananas, oranges, potatoes, avocados, and leafy greens.

  • Supplement : Potassium supplements are available but should be taken with caution, as too much potassium can affect heart function. Focus on food sources unless a doctor recommends otherwise.

7. Fiber

Importance: Fiber supports digestive health, regulates blood sugar, and promotes feelings of fullness, which helps with weight management. It’s also linked to lower cholesterol levels and a reduced risk of cardiovascular disease.

Why It’s Missing: Many people eat processed and refined foods, which are stripped of fiber. A diet lacking in fruits, vegetables, whole grains, and legumes can lead to a fiber shortfall.

How to Get It:

  • Food Sources : Beans, lentils, whole grains (like oats and quinoa), fruits (berries, apples), and vegetables (broccoli, carrots).

  • Supplement : Fiber supplements like psyllium husk or inulin can help, but it’s best to increase fiber intake through whole foods for additional nutrients.

Practical Tips for Addressing Nutrient Gaps

  1. Eat a Variety of Whole Foods : Focusing on a diverse diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats increases your chances of meeting nutrient needs.

  2. Limit Processed Foods : Processed and refined foods often lack essential nutrients and fiber. Opt for minimally processed options to boost nutrient intake.

  3. Consider a Multivitamin : A high-quality multivitamin can help fill minor gaps in your diet, though it’s not a substitute for nutrient-rich foods.

  4. Speak with a Healthcare Provider : Regular blood tests can reveal any deficiencies, helping you make informed decisions about your diet or supplements.

  5. Plan Balanced Meals : When planning meals, aim to include a protein source, a high-fiber carb, a healthy fat, and a variety of vegetables. This approach ensures a broad range of nutrients.

Key Takeaways

Certain nutrients are commonly missing from modern diets, including vitamin D, magnesium, omega-3s, and B12. Addressing these gaps through food, mindful supplementation, and dietary variety can support overall health, boost energy, and promote longevity. By understanding what your body needs and making small adjustments, you can optimize your nutrition and enhance your quality of life.

In Conclusion

While it’s easy to miss essential nutrients in today’s fast-paced world, the solution often lies in small, intentional dietary changes. By prioritizing nutrient-rich foods and, if necessary, supplementing strategically, you can help ensure your body has everything it needs to function at its best. A balanced approach to nutrition sets the foundation for long-term health, vitality, and a fulfilling life.

Alicia M.

@alicia_96

Exercise and Aging: How to Keep Your Body Young