To Your Health
June, 2008 (Vol. 02, Issue 06) |
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When choosing a supplement, it's essential to avoid synthetic chemicals such as acetates, oxides and carbonates. The body simply works better when it's receiving a regular supply of healthy, organically complex, carbon-bound nutrition. Many supplements contain these unhealthy compounds.
So, what have we learned? An overall program of good nutrition and exercise is essential as men age. Here are just a few suggestions on how to maintain health over the years:
- Stay active to preserve muscle tissue and prevent atrophy.
- Perform light resistance exercise to help build muscle and increase metabolism, which will burn more calories and increase appetite.
- Increase intake of essential nutrients.
- Consume dietary fiber to help fight diabetes, heart disease, BPH, diverticulosis and hemorrhoids. Fruits, vegetables, whole grains and high-fiber bran cereals are good sources of dietary fiber.
- Only take supplements that are all-natural (non-synthetic) and contain organically complex minerals and nutrients.
Finally, it's important to remember that even though extensive research has been done in the area of men's nutrition, not every man is alike. For this reason, you always should consult your health care professional prior to making any changes to your diet.
Daily Vitamin/Mineral Requirements for Men by Age Group VITAMINS
Age
(yr) | Vitamin A
(mcg) | Vitamin D
(mcg) | Vitamin E
(IU) | Vitamin K
(mcg) | Vitamin C
(mg) | Vitamin B12
(mcg) |
| 19-24 | 1,000 | 10 | 10 | 70 | 60 | 2.0 |
| 25-50 | 1,000 | 5 | 10 | 80 | 60 | 2.0 |
| 51+ | 1,000 | 5 | 10 | 80 | 60 | 2.0 |
| Age (yr) | Thiamin (mg) | Riboflavin (mg) | Niacin (mg) | Vitamin B6 (mg) | Folate (mcg) |
| 19-24 | 1.5 | 1.7 | 19 | 2.0 | 200 |
| 25-50 | 1.5 | 1.7 | 19 | 2.0 | 200 |
| 51+ | 1.2 | 1.4 | 15 | 2.0 | 200 |
PROTEIN & MINERALS
| Age (yr) | Protein (mg) | Calcium (mg) | Phosphorus (mg) | Magnesium (mg) |
| 19-24 | 58 | 1,200 | 1,200 | 350 |
| 25-50 | 63 | 800 | 800 | 350 |
| 51+ | 63 | 800 | 800 | 350 |
| Age (yr) | Iron (mg) | Zinc (mg) | Iodine (mcg) | Selenium (mcg) |
| 19-24 | 10 | 15 | 150 | 70 |
| 25-50 | 10 | 15 | 150 | 70 |
| 51+ | 10 | 15 | 150 | 70 |
Note: This chart was taken from
Recommended Dietary Allowances, published by the National Research Council. These allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most people in the United States under usual environmental stresses.
Richard Drucker, ND, is a licensed naturopath who has been performing concentrated research and work in the natural health and nutraceutical fields for more than 20 years. He is the CEO of Drucker Labs (www.druckerlabs.com).
Dr. MIchael Roth obtained his Chiropractic degree from Life Chiropractic College in Marietta, Ga.
