Senior moment

Nutrition, supplements and lifestyle tips for healthy ageing

Ageing is a natural part of life, but it doesn’t mean slowing down or compromising on vitality. With the right diet, supplements and lifestyle choices, you can thrive at any age and continue to feel your best. Here is our expert guide to staying fit, healthy and strong as the years go by.

A healthy diet goes a long way
“As we age, our metabolism can slow and we may need less calories,” says Karen Murtagh from Oasis Health Store in Carrick on Shannon, Leitrim. “But we also need to eat foods rich in nutrients to ensure a healthy body and mind. It’s essential to include foods that are high in vitamins and minerals such as nuts, seeds, green leafy veg, citrus fruits, peppers, lean meat and fish to name a few. Protein is also very important for maintaining muscle mass. Lean meat, fish, legumes, nuts and seeds are good sources. Limit processed foods, especially those high in salt (which can exacerbate blood pressure), fat and sugar. Drink plenty of fluids throughout the day including water and herbal teas. Try to limit your caffeine intake.”

Support for heart and brain health
“As we age, maintaining our health becomes increasingly important,” explains Olive Curran, director and nutritional therapist of PPC in Galway. “Omega-3s, well-known for supporting heart health by reducing inflammation, lowering triglyceride levels, and regulating blood pressure, are crucial. Fish oils rich in both EPA and DHA offer anti-inflammatory benefits, which are essential for brain health. Chronic inflammation can lead to premature brain ageing and nerve cell death. DHA, vital for adult brain function, helps prevent age-related cognitive decline, dementia, and Alzheimer’s disease. Omega-3s also contribute to joint health, alleviating stiffness and discomfort often linked with ageing.

Since our bodies cannot produce omega-3s, it’s essential to include them in our diet or through supplements. Regular intake of omega-3s can help older adults stay active, sharp, and heart-healthy as they age.”

Help for good digestive function
“Digestive function can slow down with age so taking steps to maintain good digestion is important,” says Deirdre Murphy, manager of Horan’s Health Store in Tralee, Co. Kerry. “Healthy dietary habits offer benefits to your overall digestive health. Getting enough fibre, either through diet or supplements, is crucial for a healthy bowel function.

Good quality sleep can also benefit digestive health and function. If poor sleep is an issue for you, try a good quality magnesium supplement. Check with your doctor in advance if you are on medication. Stress can also weaken your digestive system, and while it is easier said than done, focusing on relieving stress can help you to maintain good overall health.”

Supplements for seniors
“Calcium helps maintain the structure and strength of bones,” says Karen Murtagh. “Take this together with vitamin D as this enhances the absorption of the calcium. Both of these can also contribute to cardiovascular health. For overall immunity, vitamin A, vitamin C, vitamin D, vitamin B12 and zinc all support good health.”

A potent natural remedy
“Derived from the turmeric root, full-spectrum turmeric is a potent natural remedy with numerous benefits for ageing individuals,” says Olive Curran. “Rich in curcumin, a powerful anti-inflammatory and antioxidant compound, as well as 60+ other active components such as turmerin and tumerones, full spectrum turmeric works synergistically to enhance overall health.

One significant advantage of turmeric is its support for joint health. Age-related inflammation and joint wear can result in stiffness and discomfort, hindering mobility. Turmeric effectively alleviates these symptoms, promoting a more active lifestyle. Its antioxidant properties also combat oxidative stress, which contributes to ageing and chronic ailments.

Turmeric further aids brain health by safeguarding against age-related cognitive decline and enhancing mood through its neuroprotective attributes. It also supports our immune system, helps to fight infections and kills bacteria and viruses. Whether incorporated into your diet or taken as a supplement, integrating full-spectrum turmeric into your daily routine can enhance comfort as you age and help sustain vitality.”

Getting a good night’s sleep
As we age, getting a good night’s sleep becomes increasingly important for many reasons. “A lot of rejuvenation and maintenance is carried out for both body and mind during good quality sleep,” says Ellen Cox, a professional aromatherapist and accredited trainer with Atlantic Aromatics in Co. Wicklow. “Cognitive function can be affected by sleep quality. A waste removal system (the glymphatic system) in the brain is dramatically enhanced during sleep, providing an essential cleansing process.”

If you struggle to get a good night’s sleep, aromatherapy could be beneficial. Ellen Cox recommends lavender essential oil, which is well known for its sedative properties. “Diffusing it in the evening can assist with relaxation,” she says. “One to two drops underneath the pillow is simple and effective. Frankincense and Roman camomile essential oils are often chosen for their calming properties (use as above).” Ellen also suggests diffusing a blend of one drop each of lavender, sweet marjoram and clary sage.”

One last thing!
“Socialisation is so important to reduce loneliness and isolation,” says Karen Murtagh. “It’s a fundamental part of what makes us human. Meet friends and family wherever possible or join a club or class. Exercise is crucial to good mental health. Try walking, jogging, swimming, yoga or t’ai chi. It’s also a great way to meet new people! Even gardening can be good exercise.”