Age-specific Nutritional Features: What You Should Pay Attention To

Proper, balanced nutrition, selected depending on the characteristics of the body (the rate of its metabolic processes, the presence of pathologies in the work of enzymes, genetic breakdowns and diseases, both infectious and non-infectious) is the golden formula for longevity.

What does proper nutrition mean?

The constant impact of stress factors, the resistance of pathogenic microorganisms to the action of pharmacological preparations, the decrease in the quality of food production, the introduction of genetic engineering developments - all this negatively affects the functioning of individual systems and the body as a whole.

However, no factor has such a strong influence on the cells and tissues of the human body as the culture of eating behavior. And no matter how much skeptics blame genetics, even its role is secondary on this theatrical stage of life.

Psychophysical development, emotional stability, appearance, working capacity, mood, quality of the body and life in general depend on the chemical and biological composition of the food and water we use. This is comparable to the fuel that is filled in car tanks: yes, low-quality gasoline will also power the engine, the only question is how far the car will go on it and how long can it do it? After all, we are what we eat.

The importance of proper nutrition according to age

Age inevitably makes its own adjustments to the lifestyle, regimen, and nutrition system. So, if, say, a piece of chocolate cake at the age of 18 (subject to the normal functioning of the digestive system) is not enough, as it is reflected in the appearance and does not cause violations in the secretion of insulin and the susceptibility of cell receptors to it, then at the age of 60 the consequences will be much more significant.

Years go by and our body changes with them. After all, we, in fact, once paid with our multicellular structure with immortality - so much more primitive organisms, dividing in two, continue to exist for decades, if not centuries.

An old toy always requires more attention from its owner - either a little teddy bear needs to hem a fallen paw, or touch up the worn paint of doll eyes, or cut out a new dress. The human body is no exception.

Metabolic features also entail constant changes in people's eating habits, and a sedentary lifestyle and excess weight following it as a faithful companion only contribute to the rejuvenation of many diseases.

Some nuances of proper nutrition for children and adolescents

In children, especially newborns, the structure and functional activity is significantly different from the adult body and has a number of features. These include: delicate, easily damaged mucous membrane, low activity of digestive juices and enzymes in general, well-perfused submucosa.

The funnel-shaped esophagus gradually, as the child grows, also increases in length, reaching 12-15 centimeters over time. The stomach is located horizontally, the cardiac sphincter (the annular layer of muscles on the border with the esophagus) is rather poorly developed - that is why they experience regurgitation due to swallowing air during the act of sucking - the so-called physiological aerophagy.

The pancreas is small and located deep enough in the abdominal cavity. Subsequently, its location changes - being initially at the level of the tenth thoracic vertebra, it gradually reaches the first lumbar. It is also important to take into account its good blood supply and active cell differentiation up to fourteen years.

The functional capabilities of the liver, despite its rather large size, are relatively small - this is especially true of its enzymatic system. This often causes physiological jaundice in newborns due to the immaturity of the enzyme that conjugates indirect, toxic bilirubin (UDP-glucuronyl transferase), as well as active hemolysis of red blood cells (after birth, there is an increased replacement of fetal hemoglobin (HbF) with hemoglobin A contained in red blood cells adults).

Bile in children also differs greatly from this golden-greenish secretion of adults: it is poor in bile acids and cholesterol, while mucin (mucus), pigments and water are its predominant components.

1. At any age, it is very important to observe the drinking regime: after all, water is not only a universal solvent and medium in which most chemical reactions run, but also the main element of all digestive secrets and juices (for example, in the composition of hepatic bile, its concentration can reach 93 %).

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   The intake of water (and in its pure form, and not as part of juices, soups, tea or other sweet drinks) in the child's body is a necessary condition for the normal development and functioning of all systems and organs.

    

2. Sufficient protein intake.

   Protein is a building material that organs and tissues especially need during periods of rapid growth.

   Most of the hormones and all the enzymes in our body are of a protein nature - hence the need for adequate intake of proteins and essential amino acids along with food in the body of children.

   An equally important condition is sufficient enzymatic activity for its splitting and then absorption. It should be taken into account that, for example, infection with H. pylori, the irradiation of which leads to a violation of the integrity of the gastric mucosa and, as a result, to a failure in the mechanisms of cleavage and absorption of proteins.

3. Adequate dietary fat intake.

   Fats are the most important structure of cell membranes. They are part of all tissues of the body - including the white and gray matter of the brain. Thus, the myelin sheath, in which lipids make up up to 80% of the dry residue, provides isolated (that is, strictly along one fiber) conduction of nerve impulses, the speed of which is many times increased compared to the processes of nerve cells devoid of myelin.

   Cholesterol, supplied with food and synthesized by the liver, gives membrane lability, serves as a raw material for the production of sex hormones and hormones of the adrenal cortex, vitamin D, and bile acids.

   The need for fats in children varies depending on age and reaches the following concentrations:

   • 1-2 years - 40 g.

   • 2-3 years - 47 g.

   • 3-7 years - 60 g.

   • 7-11 years old - 70 g.

   • 11-14 years old - 87

   • 14-18 years old - 90

   It is also recommended to take supplements of phospholipids - lecithin and phosphatidylserine - both for the prevention of the development of gallstone disease (GSD), and for the normal functioning of the nervous system, maintaining the conductivity of nerve fibers, improving cognitive functions and protecting against stress. It is especially relevant to take supplements during exams at school and university, as well as during the period of active development of the child.

4. Eating fresh vegetables, berries, fruits and whole grains are excellent sources of antioxidants, vitamins, minerals and digestive fibers (the absence of which often (along with insufficient water intake) causes constipation and / or irregular stools).

   It is recommended to soak legumes and cereals to partially inactivate phytic acid, which interferes with the absorption of many micro and macro elements, as well as to focus on gluten-free products - even in the absence of intolerance, this allergen has a very adverse effect on intestinal permeability.

An example of the diet of children and adolescents

Ideally, the diet is compiled by a nutritionist depending on the presence or absence of fermentopathy, genetic polymorphisms, congenital malformations and / or acquired diseases in a particular child.

“Let the child choose”, “he moves a lot”, “he knows better” - these common phrases of parents are nothing more than shifting responsibility (later on to doctors and nutritionists).

No one talks about the strict and iron limits of prohibitions in which one must raise a beloved child - but at the same time give him at least a chance (given how adversely the influence of the environment, advertising and the media on eating behavior) fall in love with healthy food. After all, if his peers eat sweet corn sticks, chocolate or chips, washing it all down with cola or juice, this does not mean that you need to focus on them - a wider stratum of the population.

It makes no sense to force him - start with yourself, become an example for your child. And then, sooner or later, faced with food waste, he is more likely to give preference to healthy food.

The German Research Institute for Infant Nutrition offers the following guidelines for formulating diets:

• 6 servings of drinks (water, herbal or fruit tea, fresh vegetable and fruit juices, diluted in a ratio of at least 2:1).

• 3 servings of vegetables (40-50 grams each) and 2 servings of fruits (60-70 grams each).

• 4 servings of starches or grains.

• 1 serving meat (3 times a week) or fish (1 time a week), 1 egg (3-4 times a week).

• 2 servings of butter or vegetable oil, total 15-20 g.

• 1 small portion of bonus products - no more than 10% of the total calories (but here it is better to give preference to either more healthy sweets (like raw food sweets or homemade ice cream), or honey, or high-quality dried fruits).

Consequences of malnutrition in adolescents

One of the most common health problems in the 21st century is the increase in the number of obese children - this issue is especially acute in the countries of Southern Europe (Spain, Italy, Greece, and Cyprus).

Nutrition has long been identified as a key factor in the development of overweight - in particular, metabolic disorders have been associated with the frequent consumption of unhealthy, fatty foods, soft drinks, milk, sauces and fast food.

Equally important in the development of many diseases among children and adolescents is the mistaken tactics of parents: the use of certain products as a reward or punishment - for example, sweets for good behavior.

Insulin resistance, which develops with an unbalanced diet and low physical activity in children, is a marker of cholelithiasis - its “rejuvenation” (in particular, as well as metabolic syndrome) is due to the lack of a rational diet, a sedentary lifestyle, a wide variety of food waste on supermarket shelves and , of course, a genetic predisposition.

In addition, this is facilitated by an excess intake of carbohydrates (of which there are especially many in the diet of modern adolescents): since a smaller part of them will be stored in the form of glycogen, and a large part will be used for the synthesis of fat (triglycerides).

Hyperinsulinemia also negatively affects the processes of ovulation, especially considering how unstable the menstrual cycle is in the first years after menarche.

High insulin reduces the production of SHBG (sex hormone-binding globulin) in the liver cells - thus, the fraction of free (that is, active) androgens in the blood increases - one of the causes of acne, as well as increased oiliness of the skin (due to stimulation of sebum production) and the appearance of hard, rod hair in androgen-dependent places: in the sternum, around the areola of the nipples, in the upper back).

Fundamentals of proper adult nutrition

1. Stick to 3 meals a day - this is the most physiological type, as recent studies show. By maintaining "hungry" intervals of 4-5 hours and refusing to snack, you maintain the sensitivity of cell receptors to insulin, one of the key hormones of metabolism.

   An exception may be women during lactation or professional athletes - they are just shown the usual 5-6 meals a day (and high-carbohydrate - to quickly replenish glycogen reserves in the body).

   If at the initial stages it is difficult for you to reduce the frequency of meals, leave one snack, but with the condition that it will be protein-fat. Nuts are perfect here - with adequate functioning of the gallbladder, they contain a lot of fat in their composition, they will help you maintain a feeling of fullness until the next meal - while, for example, the usual fruit snacks, bypassing all signaling pathways of satiety, in no way will not dull the feeling of hunger, but on the contrary will increase its manifestation at times.

2. "Eat your own breakfast."

   The basis of a productive day, good mood and the absence of annoying thoughts about food is a dense first meal. If after a bowl of porridge and a glass of freshly squeezed juice you feel the “moving” of a worm in your stomach in about forty minutes, then by adding sources of fat (such as olives, avocados, oily fish, cod liver), you definitely won’t remember food until lunch!

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   Just eat what you usually cook for lunch - no matter how unusual it may seem at first glance. Here, a full variety of keto breakfasts will readily come to the rescue: armored coffee, zucchini muffins, frittata and much more.

3. Eat only when you are hungry - this rule should hang in large red letters next to the fridge magnets. Don't want to have breakfast? Move this meal for a couple of hours, combining it with a late lunch or an early lunch.

   The intermittent fasting technique works great - 16/8 - that is, 8 hours are allocated for eating (2 meals a day are just right here, and you leave 16 hours (including sleep) in the form of "hungry" intervals during which consumption is allowed tea, coffee without sugar and milk, herbal decoctions).

    

   We recommend starting with simpler options: 14/10 or 12/12 - but only if you have no contraindications (for example, hypoglycemia or adrenal exhaustion).

   It should also be borne in mind that, as a rule, stagnation of bile is observed during intermittent fasting (because it is secreted IN RESPONSE to the intake of fatty foods), so discuss with your nutritionist the possibility of adding cholagogues (again, making sure that you do not have gallstones).

4. Eat foods rich in vitamin D.

   Recently, both doctors and nutritionists have begun to pay more and more attention to the role of vitamin D - it, although so far behind the scenes, has already been classified as a hormone.

   Indeed, given the nature of the origin, the mechanisms of interaction and a huge number of functions, it is difficult to call it a vitamin - in the classical sense of the term. And if scientists previously limited themselves to only very poor ideas about its effect on bone tissue, now its deficiency is associated with the risks of cardiovascular diseases, metabolic syndrome, high blood pressure and immunosuppression.

   Herbal products contain ergocalciferol, also known as vitamin D2. It is somewhat different in its chemical structure from the well-known vitamin D3 - cholecalciferol, which is rich in liver, butter, fatty fish - but it is metabolized much more slowly.

   It must be taken into account that the structure of vitamin D receptors (VDR) includes zinc atoms - that is why, with a deficiency of this element, the functional activity of this hormone-like substance will also be reduced.

   Vitamin D has immunomodulatory effects and actively prevents the development of infectious processes and inflammation (in particular, the internal endothelial lining of blood vessels), and also has a neuroprotective effect. It is also involved in metabolism, regulating both carbohydrate and lipid metabolism - its deficiency can lead to excessive accumulation of adipose tissue, the development of insulin resistance and type 2 diabetes mellitus.

   If vitamin D deficiency is detected, it is recommended to replenish its reserves - and the prescribed dosage will largely depend on the region of residence, age and laboratory parameters of the patient.

5. Eat more seasonal vegetables and fruits - they are the most useful. Products grown under artificial conditions (in greenhouses under lamps) have very little nutritional value, and in addition, they contain harmful substances such as nitrates.

6. Soaking vegetables and fruits will help reduce the toxic effects of the chemicals they contain, so common, especially in large farms, on the detoxifying ability of the liver.

1. Wash foods thoroughly before eating them - especially greens, berries and fruits, which are often eaten dirty in summer - straight from a tree or shrub.

   So, for example, watered from a pond or any other source of stagnant water, watercress can cause invasion by the liver fluke - one of the most common representatives of flatworms that migrate through the intestines and liver into the bile ducts.

    

   With dirty hands or food (that is, the fecal-oral transmission mechanism), trematodes (roundworms), such as roundworms, also enter the human body.

2. Give preference to fresh fruits, not dried fruits - the latter, although rich in various elements and minerals (for example, decoctions of dried apricots and raisins - with potassium), are processed with sulfur dioxide (acting as an allergen) during production: everything to preserve a beautiful bright color and more long storage. However, even soaking them will not be able to completely remove this chemical compound.

   In addition, dried fruits are often covered with sugar syrups - and this, apart from an extra load on the already shaky carbohydrate metabolism of a modern person, does not bring any benefit - only empty calories.

3. Drink enough water (at the rate of 30-35 ml per 1 kg of weight) - and in its pure form, and not in soups, coffee, tea, soft drinks and carbonated drinks.

4. When choosing oils, pay attention to the ratio of omega-3 and omega-6 polyunsaturated fatty acids, as well as the smoke point (that is, the temperature at which the oil begins to smoke - oxidize).

   It is better to fry in ghee - such as GHI, the smoke point of which is above 250 degrees, or in avocado oil.

   Store sunflower, linseed and hemp oils in a dark place away from the stove.

Features of nutrition in old age

Changes in metabolic, physiological, and biochemical factors with increasing age are a common cause of both antioxidant and essential micro- and macronutrient deficiencies.

Absorption of nutrients from the gastrointestinal tract, chronic inflammation, a decrease in the functional activity of many organs, interactions between biologically active food components and medications taken (and pharmacological drugs are especially common among the older strata of the population) only increase the already adverse effects.

85% of all older people in Europe and America are statistically in poor nutritional status and have an increased risk of malnutrition—even though the numbers vary greatly by place of residence (i.e., in hospitals or geriatrics), they are still impressive . What can we say about the CIS countries then!

Free radicals are a kind of pickpockets that function at the cellular level. They became so, however, not of their own free will: before they turn into fraudsters, they also fell victim to unintentional theft. They are eager to return what was shamelessly taken from them - electrons, pursuing a single goal: to turn back into full-fledged molecules. They could be compared to Robin Hood, if not for one important exception: free radicals are far from being so noble - in fact, they don’t care who becomes their victim: the main thing is that they regain their lost electrons, comparable to their hands and feet.

Whatever the root cause would not lie at the source of their robberies, the body simply cannot allow a massive disruption of order, therefore policemen - antioxidants - are on guard of public safety.

Thus, studies show that, for example, insufficient intake of carotenoids (vitamin A precursors) during the life is associated with a decrease in the cognitive functions of the brain; macular degeneration, which is associated with the development of blindness; cardiovascular disease, cancer, high blood pressure, hearing loss, DNA damage, decreased immune system function, and metabolic disorders.

Equally important is the control of vitamin D levels - however, the concentration of this vitamin, long classified as a hormone, must be carefully monitored at any age - both in children and in older patients. The best way to diagnose it in the laboratory is to determine the serum level of 25-OH-D. So, its deficiency is associated with bone disease, osteoporosis, colon cancer, various autoimmune pathologies, learning and memory disorders, heart attack and other heart damage.

Moreover, the lack of vitamin D is a common problem, but, unfortunately, not often raised in the circle of doctors. For example, recent studies show that only 19% of 117 elderly people had levels of this hormone-like substance higher than 75 nmol / l - and this fact had a negative impact on the statistics of fractures in elderly patients.

Adequate intake (above 12 mg/day) of vitamin E, another powerful antioxidant, prevents many of the adverse effects on bone structure, muscle mass, and cognitive function.

The following foods are rich in tocopherol:

• Almond

• Oat flour

• Vegetable oils

Malnutrition can also occur in connection with various disorders of the musculoskeletal system - arthritis, arthrosis, muscle atrophy - such patients simply have a reduced ability to independently buy food, as well as prepare and consume it. Another factor is dysphagia, which is accompanied by difficulty in swallowing food or its passage through the esophagus.

Malnutrition has also been identified as a key contributor to depression and loneliness among the elderly - these patients tend to have reduced appetite (up to its complete loss), which led to food refusal or a decrease in their regularity and, as a result, , weight loss.

In addition, depressive states may be accompanied by the choice of unhealthy foods - in particular, high-carbohydrate, with a high concentration of simple sugars. The variety of foods eaten is decreasing, and instead of vegetables and fruits, preference is increasingly given in favor of semi-finished products.

This mental disorder, despite prejudice and general opinion, is quite common - for example, 40% of elderly patients in hospitals or nursing homes, and from 8 to 15% of community residents are prone to its manifestations. Depression not only negatively affects the quality of daily life, but also increases mortality. Thus, American scientists are increasingly beginning to express their concerns, predicting that by 2030 it will become the second leading cause of disability, not only in the United States, but throughout the world.

For example, depressive mood is already noted in 14.8% of Chinese people over 60 years old. Meanwhile, this relatively high figure cannot but be associated with a rather sharp and rapid transition from the consumption of a traditional plant-based diet to a diet with a higher animal content.

This shift has largely affected the intake of such an important vitamin as thiamine (or B1). Its most metabolically active form (thiamine diphosphate) is a coenzyme in many biochemical reactions of glucose conversion, plays an important role in the secretion of serotonin (one of the triad of happiness hormones) and the conductivity of nerve fibers.

According to statistics from 2002, more than 79% of Chinese people consumed less than the recommended amount of thiamine (1.3 mg/day for adults over 50 years old) - you can imagine how much the number of patients at potential risk for B1 deficiency has now increased.

Thiamine deficiency is associated with mitochondrial dysfunction and chronic oxidative stress, which, in turn, in addition to adverse effects on the body as a whole, can increase the manifestations of depression or even contribute to its development.

Thiamine deficiency leads to irreversible disorders of the nervous system - such as Wernicke's encephalopathy and peripheral neuropathy; the activity of enzymes in the brain is disrupted - in particular, this was noted in patients with Alzheimer's disease, Parkinson's and other neurodegenerative diseases.

A decrease in the intake of various nutrients due to loss of appetite can also develop against the background of various diseases that are widespread in old age, as well as chronic systemic inflammation. In addition, scientists note a decrease in olfactory function.

Various disorders (acute or somatic) and/or their treatment are in many cases accompanied by functional disorders. They negatively affect the ability to accept, grind and digest food, which negatively affects the resistance of the immune system to various pathogenic microorganisms. Quality of life is also affected by physical activity, psychological factors and social interaction.

10 Things to Consider When Dieting for an Elderly Person

1. It is necessary to monitor compliance with the norms for water consumption - for example, its lack, as noted by recent studies, leads to cognitive impairment, confusion, "fog" in the head - and this is not to mention the inhibition of enzymatic reactions.

   It should also be borne in mind that in old age, dehydration occurs much earlier than in young people. Doctors do not give special recommendations regarding fluid intake - everything here is really very, very individual, especially considering the decrease in the ability to concentrate urine and the weakening of the feeling of thirst at an older age.

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2. The authors also emphasize that the composition of intestinal residents also changes with age: the number of bifidobacteria, lactobacilli and anaerobes in general decreases. At the same time, the risk of opportunistic (that is, caused by opportunistic agents) infections also increases, as the number of enterobacteria, staphylococci, clostridia, and also bacteroids increases.

   Moreover, such shifts lead to greater release of ammonia and an increased content of branched fatty acids.

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   Due to changes in the composition of the intestinal microflora, it is worth adding sources of probiotics and prebiotics to the diet. Fermentation products, such as sauerkraut, are excellent.

   At the same time, it is not recommended to ferment for longer than 2 weeks - after 14 days, antagonistic relationships between various probiotic strains are observed. However, a shorter period (3 or 5 days) will not allow to achieve the desired result.

3. It is recommended to consume at least 25-30 grams of fiber throughout the day - it is an excellent stimulator of colonic motility and greatly contributes to a smoother secretion of insulin in response to food intake.

   Vegetables, greens, cereals and bran are the key not only to normal daily stools, but also to blood sugar control.

4. Many authors are of the opinion about the transition to a purely plant-based diet - this is due to the fact that the capabilities of the digestive system as a whole, compared to its functioning at a younger age, are much reduced.

   In fact, this is the same car: years will pass, and it will need more thorough care. It will need more attention from its owner - the human body is not much different in this regard. Although, perhaps, there is still one thing, the main “BUT”: if a car can be sold, exchanged for a newer model, then we are born with the body and die with it - the question is purely in the quality of the life we ​​live.

    

   In general, many doctors and nutritionists recommend limiting sources of animal fat such as fatty meats, dairy products, and cream.

   Considering that estrogens increase the concentration of high-density lipoproteins (HDL) in serum, which, being anti-atherogenic, contribute to a decrease in the risk of developing various cardiovascular diseases, women in menopause should especially pay attention to the choice of food. A decrease in estrogen levels leads to the fact that their receptors in the endothelium (the inner lining of the vessel), being now "free", facilitate the introduction of LDL into the wall of arteries and veins (more precisely, the cholesterol esters that they carry).

   Study: Menopausal metabolic syndrome and obesity

   Natural menopause is accompanied by an increase in free fractions of testosterone - this can cause symptoms of hyperandrogenism and the development of abdominal obesity.

   More than 70% of women experience significant weight gain and an increase in body mass index. Menopause is also accompanied by a significant decrease in glucose tolerance - about 6% during each year, accompanied by a lack of functioning of the ovaries.

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   There is a decrease in insulin secretion, but at the same time, its half-life (that is, the time that it circulates in the blood, performing its proper tasks) is significantly reduced. Insulin resistance develops with all its characteristic manifestations - for example, many women notice the appearance of red dots (angiomas) on the body or blackening of skin folds (on the neck, in the inguinal, axillary areas, at the bends of the elbow joints) - Acanthosis nigricans develops.

   The resulting insulin resistance leads to impaired sensitivity of receptors (especially in the hypothalamus - the structure of the brain where the center of hunger and satiety is located) to leptin - the hormone responsible for the feeling of satiety. Obesity develops.

   However, it is necessary to note another reason for the increase in body weight - the same daily caloric intake as before, when the functions of the digestive, endocrine and other systems were not reduced. Simply put, a person, getting used to certain volumes of food consumed, does not reduce its amount.

5. With age, the body begins to need antioxidants more than ever - the army of defenders against the formidable horde of free radicals.

   Berries are an excellent source of them - they also contain a lot of dietary fiber and do not cause a sharp rise in serum glucose concentration.

   Blueberries, cranberries, currants, raspberries and strawberries - eating small portions of bright and juicy berries daily will help to cope with oxidative stress.

   Rosehip decoctions will also be useful - a real storehouse of vitamin C, which is necessary for the formation of bile components, the synthesis of adrenal hormones and the maintenance of the proper structure of collagen fibers - an important component of connective tissue.

6. Add sources of omega-3 polyunsaturated fatty acids.

   The etiology of Parkinson's disease is unknown - it is assumed that environmental toxins with their adverse effects on the body, mitochondrial dysfunction, neuroinflammation and oxidative stress play an important role in the pathogenesis of its development. Many studies, however, confirm that a diet rich in polyunsaturated fatty acids or the use of supplements containing EPA and DHA (eicosapentaenoic and docosahexaenoic acids) can alleviate the course of this disease.

   Another, unfortunately, no less common (especially in the elderly) pathology is Alzheimer's disease, which, according to statistics, affects more than 35 million people worldwide, is characterized by cognitive impairment, memory loss, changes (rapid and abrupt) in mood and behavior. , temporary spatial disorientation. The administration of DHA to such patients significantly improved the manifestations of this disease.

    

   Omega-3 fatty acids also have an anticoagulant effect (thus preventing the formation of blood clots), an antihypertensive property, and support the normal functioning of the nervous and cardiovascular systems. With pronounced anti-inflammatory effects, they are increasingly used to treat various disorders and disorders caused by inflammation.

   It should be borne in mind that omega-3 fatty acids are not formed inside the body in the required quantities - this is why their proper intake with food or biological supplements is so important.

   The main food sources of omega-3s are:

   • Mackerel

   • Anchovies

   • Herring

   • Seafood

   • Tuna

   • Trout

   • Flax and chia seeds

   • Seaweed

7. Work on the quality of sleep, strengthening the nervous system, and reducing anxiety is the key to a normal quality of life for all age groups.

   In this, irreplaceable assistants will be:

   A. Magnesium (found in nuts, especially pine nuts and cashews, sesame, bran, greens, both dried and fresh, peas, chickpeas, lentils, beans, buckwheat, dark chocolate and cocoa).

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   An additional intake of this macronutrient in the form of dietary supplements is possible - but here it is very important to choose the appropriate form (magnesium threonate / magnesium glycinate / magnesium malate / magnesium citrate).

   You can find out about magnesium deficiency both with the help of an analysis for amino acids (an increased level of aspartic acid is observed), and by characteristic symptoms:

   • Anxiety

   • Depression

   • Nervousness

   • panic attacks

   • sleep disturbance

   • convulsions

   • limb numbness

   • apathy loss of energy

   • arrhythmia

   • craving for sweets

   • nervous tick

   B. Tea with a calming effect (mint, lemon balm, thyme, oregano, lavender, verbena, valerian, motherwort, hops, peony).

   So, for example, it is noted that preparations based on valerian increase inhibitory processes in the cerebral cortex and in its subcortical structures by acting on GABAergic (that is, the mediator of which is gamma-aminobutyric acid) receptors in these areas.

8. Maintain melatonin synthesis

   With age, there is also a decrease in the production of melatonin, the sleep hormone, which may also be the cause of insomnia in older people. However, the functions of melatonin do not end there: due to its ability to trap free radicals, it acts as a powerful antioxidant. In addition, this hormone is able to penetrate cell membranes (due to its lipophilicity) and, like sex hormones and thyroid hormones, directly interacts with receptors localized in the nuclei.

   Research is also being actively conducted on the anti-inflammatory effects of melatonin: for example, its administration at night (at a concentration of 3 mg) for several weeks to patients with rheumatoid arthritis significantly reduced swelling and pain in the joints in the morning.

   It was also used in the treatment of headaches and migraines of various origins, reduces the toxic effects of antibiotics on the auditory analyzer, and improved the course of ulcerative colitis.

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   Scientists have long discussed the possibility of its use as one of the leading drugs in the treatment of Alzheimer's disease. Due to the mechanisms of neuroprotection, it prevents the start of apoptosis processes (that is, programmed cell death) in the neurons of the brain and spinal cord.

   Taking 3 mg / day 30-40 minutes before bedtime for 1 month was accompanied by normalization of sleep, increased vigor and physical activity, and a decrease in dizziness - and in most of the studied individuals, these effects persisted for a long time (about six months).

    

   Melatonin is synthesized in the human body both in the pineal gland and in peripheral organs - in particular, the intestinal mucosa. It is formed through the stepwise transformation of the amino acid Tryptophan - first into serotonin, and then into melatonin.

   These cascade processes require the following cofactors: vitamin B6 (coenzyme in the decarboxylation reaction), vitamin C (to provide hydroxylation), as well as a properly functioning folate cycle - for the work of tetrahydrobiopterin, which is used as a cofactor in the reactions of formation of neurotransmitters.

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   Other factors contributing to an increase in melatonin levels would be:

   • Darkness (formation stops when light hits the retina).

   • Vitamin B3 - nicotinic acid.

   • Pantothenic Acid - Vitamin B5

   • Magnesium

   • Monoamine oxidase inhibitors - an enzyme that neutralizes neurotransmitters.

   • Meditation

   The production of melatonin is reduced by:

   • Light - it can come from phone screens, street lights or nightlights.

   • Smoking and alcohol

   • Caffeine - found in tea, coffee, coca-cola and energy drinks.

   • Smoking

   • Synthetic glucocorticoids (dexamethasone).

   • Stress factors - melatonin and cortisol - antagonists.

   • Non-steroidal anti-inflammatory drugs - including aspirin, ibuprofen, diclofenac, etc.

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   However, the use of melatonin preparations should be strictly under the supervision of a doctor or nutritionist. In addition, its use is not recommended until 25 (and in many reputable sources and up to 40 years) - given the full range of functions and the undeniable impact on the functioning of the endocrine system and the possibility of developing its insufficiency with uncontrolled intake of supplements containing this hormone.

   It is recommended to support the body's production of melatonin by taking the above factors, as well as L-tryptophan, an amino acid that serves as a direct raw material in the factory for the production of this hormone.

   In food, tryptophan is found in:

   • Cheese

   • Fish

   • Mushrooms

   • Oatmeal

   • meat

   • Peanuts and sesame

    

   The use of 5-hydroxytryptophan (5-HTP), a direct precursor of serotonin, has proved to be quite effective. Its intake is associated with improved quality and duration of sleep, and has also had positive effects in the treatment of depressive disorders. However, given that an excess of serotonin can lead to the development of anxiety, euphoria, headaches, mania and insomnia, we do not recommend self-administration of this drug. In addition, the need for its appointment ONLY by a nutritionist lies in the importance of assessing the activity of monoamine oxidase, an enzyme that neutralizes serotonin, norepinephrine and other neurotransmitters.

9. Eliminate sugar-containing foods: sweets, caramel, waffles, cookies, cakes, pastries and other store-bought sweets.

   Refined sugar supports the growth of various pathogenic and opportunistic microflora (staphylococci, giardia, yeast fungi, etc.) in the gastrointestinal tract. Leads to a deficiency of zinc, selenium, chromium.

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   Swap them out for berries and small daily servings of unsweetened fruit.

10. Reduce your consumption, or better yet, completely eliminate black tea, coffee, cocoa, strong green tea. They have a tonic effect and prevent the relaxation of blood vessels, muscles of the heart and intestines, bile ducts, and also contribute to the removal of magnesium and calcium from the main depot - bone and dental tissue.

    Replace them with herbal soothing preparations (mint, oregano, lemon balm, thyme).