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Ideally, you would get all your vitamins and essential minerals from your diet, although some of them, like vitamin E or D and calcium, may be hard to get even from a healthful diet. As a “health insurance,” and to fill known gaps in certain vitamins and essential minerals in the average US diet, I recommend the following supplements:
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Multivitamins/minerals: Take a multivitamin/mineral supplement with 100% of the Daily Value (DV) for most vitamins and essential minerals, keeping the following suggestions in mind:
- Iron: In general, men and postmenopausal women should take a multivitamin/mineral supplement without iron.
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Multivitamins/minerals: Take a multivitamin/mineral supplement with 100% of the Daily Value (DV) for most vitamins and essential minerals, keeping the following suggestions in mind:
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A healthful diet combined with physical activity is the key to living a long and healthy life. While your genes, or family history, may increase or decrease your predisposition to develop certain chronic diseases, like heart disease, diabetes, or certain cancers, your diet and lifestyle play a crucial role in whether and when this predisposition is being expressed as actual disease. In other words, it’s all about postponement of disease through diet and lifestyle to an age where you succumb to aging itself rather than an age-related, preventable disease. Estimates are that 90% of lung cancer and 45% of colon cancer, the top two cancer killers in the US, are preventable by diet and lifestyle; 70-80% of stroke and heart disease, together called cardiovascular disease and the number one killer in the US; and 90% of type 2 diabetes, the prevalence of which is sharply increasing in the US as a direct result of the obesity epidemic.
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While good nutrition is an essential part of healthful living, physical activity is also critically important for older adults as it can prevent many of the health problems that come with age. While many older people are familiar with aerobic activities like dancing, biking, jogging, and swimming that get you breathing harder and makes your heart beat faster, they are unaware of the importance of progressive resistance (or strength) training. Strength training makes muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
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