Diet And The "New" Middle Age

Diet and the "New" Middle Age
by Leeann Simons

Have your heard the media talk about how 50 is the "new" 30, and 60 is the new
"40"? Sometimes I like to believe that true. At 52, (OK, just about done being 52), I
feel like I can run around, eat and drink like I did at 32. But at 32 I gave birth to my
first kid, and I swear there is NO WAY I am interested at labor and delivery at any
"new" age.

One of the reasons for this type of hype is that the media is saying what we want to
hear. Who wants to hear about being old? I'm still having trouble rolling the words
"Middle aged" over my lips. But the reality is-I am 52, I'm not 32. To paraphrase Dr.
Seuss, my body is in pretty good shape, for the shape that it's in. But my nutrient
needs are changing, as is my body, and I must be realistic about accepting those
changes.

As a nutritionist, I know I have to pay more attention to the types of foods I eat.
There are many nutrients found in whole foods, and I will almost always recommend
folks eat the whole food rather than take the supplement. This is because most of
the time, there are other components in the food that make the body absorb the
nutrient of interest more efficiently.

One nutrient in particular I'd like to discuss is calcium. We must make sure we're
getting enough calcium as we...mature. I know, as least for me, my bones won't stay
as strong as they used to without an effort on my part. Since I'm not a weight lifter (I
strain my neck carrying the groceries in from the car), I need to make sure I get
enough calcium to help reduce my risk for the fractures of osteoporosis.

Dairy products are probably the best way to get calcium into your system. I
recommend low fat dairy, especially if weight is a concern for you. One percent milk
is sufficient if you like milk and want to watch your weight. I have heard skim milk
referred to as "blue water" once too many times to ever recommend it to anyone.
Besides, the difference between skim and 1% is only 18 calories-and for many
people; those 18 calories, for some reason, make a big difference in taste.

Also, dairy products contain other substances that help the body absorb calcium
more efficiently. Lactose, also known as milk sugar, helps increase the body's ability
to use calcium. For people who are lactose intolerant, low lactose milk is just as
good. It simply contains a different form of lactose, and is easier to tolerate.

But many people don't like dairy, for a number of reasons. There certainly are other
food alternatives for calcium, including enriched soy products, and greens such as
kale and chard. Sometimes the calcium in vegetables products isn't always available
to our bodies, because it is tied up with other plant chemicals in the food, and our
systems can't use it.

This is where calcium supplements come in. Don't forget, these pills do not
REPLACE good eating, they are to SUPPLEMENT your diet? However, since
calcium is one particularly tricky nutrient for many people, especially women, to
consume, supplements may be a good alternative.

There are many different types of supplements on the market. The two major types
are: calcium carbonate and calcium citrate. Calcium carbonate tends to be less
expensive, but it needs to be consumed WITH meals, and for some folks, it may
cause constipation. The calcium chews contain calcium carbonate. These are a
good choice for many people, but please remember to consume only 1 at a time.
First of all, chew contains 500 mg-which is the maximum the body can absorb at one
time. Second of all, if you start popping these like candy, you will find yourself in the
market for a strong laxative! So be sure to watch how much you take at one time.

The other popular supplement contains calcium citrate. This type of calcium can be
consumed anytime of day and it is not constipating. However, it may be more
expensive. As with the calcium carbonate, don't consume more than 500 mg at a
time, b/c, again, that's all your body can handle at one time. Sometimes these tables
come in 300 mg doses. If you only are able to take them once/day, then go ahead
and take 2, understanding your body won't be using the entire amount.

Again, if you are able to get all your calcium from foods, great. But as we, shall we
say, mature, our bodies change, and many of us can't handle dairy products like we
used to. A good substitute is calcium supplements.

Now, if I could figure out what to take for my, my,,,memory issues, THEN I'd be in
great shape!

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