By Fitness Expert Julie Germaine Coram
Scientists have long focused on longevity and often report that nutritional deficiencies can have a significant impact on ongoing performance and overall health. Thankfully, there are symptoms you can watch for to slow the signs of aging — and help you keep up with your children or grandchildren for many years to come.
Often, my clients come to me with concerns about chronic pain, such as bone or muscle aches, and even flu-like symptoms that hold them back from living life to the fullest. My first thought is always vitamin D. When your intake of this essential vitamin is lacking (less than 1,000 IU per day), you not only risk poor bone health, but may also be more likely to fall ill due to a weakened immune system. Adequate intake is also important for wound healing and mood regulation, helping reduce the risk of developing depression.
How can you increase your intake? Eat more fatty fish and fortified dairy products or cereals. Supplements can also help boost your levels if needed.
Another sign to be aware of is feeling tired, unmotivated or weak during your workouts, especially if you follow a vegetarian diet or do not consume animal products regularly. You may also experience memory problems in this scenario. The vitamin of concern here is B12.
Maintaining bone strength is a major concern as we age, as fractures from falls are a significant risk in older adults. Consuming adequate amounts of calcium is crucial to keeping teeth and bones healthy. This relates closely to vitamin D intake, as the two work together in the body for maximum absorption. It is best to obtain calcium through your diet — such as dairy products or canned salmon with bones — although supplementation can help prevent bone loss if necessary.
There are also other important nutrients to support skin health (biotin), the immune system (vitamin C) and energy levels (magnesium). Eating a balanced diet with a variety of protein sources, along with plenty of fruits and vegetables, is key. Adding a daily multivitamin can also help prevent deficiencies.
To discuss your health goals or fitness challenges, schedule a free online consultation at www.calendly.com/juliegermaine or email julie@juliegermaine.com.
Coach Julie Germaine Coram is dedicated to lifelong health. She is an active mom, registered personal trainer, two-time pro fitness champion, certified nutrition expert and fitness specialist. She has helped thousands worldwide improve their health since 2005.
