Crushing It At Any Age - 5 Key Nutrients For Women Over 35

As some of you may know I love to chat with individuals in this crowd because that is the demographic I belong to... and this is where I feel the most impact can be made on anti-aging nutrition efforts with the proper plan in place. I love getting older as I feel more empowered and much wiser as the years pass. The only issue is that as we age, some of our physiology hits the skids faster than Carrot Top's career. I wanted to focus on women and let them in on the 5 key nutrients they should be optimizing to rock it out!

The female body is very unique and has special needs based on their reproductive capabilities. That special gift sometimes causes challenges... so today we are going to outline the five key nutrients that we want women to focus on to be great at any age.

1. Getting a D is a good grade!

For years women have been walking around chronically deficient in Vitamin D.

Research continues to flow in each day on the value of a vitamin D rich diet and supplementation. This is especially important for women who are in the upper half of the USA, Canada and Europe. Sunlight activates our Vitamin D production and when we do not get it through sunlight we need alternate sources. Studies have shown that Vitamin D plays a critical role in increasing a female's immune system.

In addition it has been shown to have benefits for our cardiovascular system which is important as heart disease is the #1 killer of females. Finally, Vitamin D has been shown beneficial for bone health. As female's age, bone density shrinks... keeping strong healthy bones is extremely important for overall health.

Good sources of Vitamin D: Organic nutrition from Milk, Eggs, Yogurt and Essential Fatty Acids.

Dosage:We recommend at least 2000 IU as a dosage... preferably in the vitamin D3 form.

2. This one kicks Oil of Olay's... well, buttocks.

Essential fatty acids are a virtual power house of nutrients.

...if they were a person they would be Oprah.

Omegas 3's have been shown to reduce triglycerides (bad fats) in our body and also reduce inflammation throughout our system. Further studies are showing effects that are beneficial to joint and bone health as well.

As women age sometimes a "brain fog" can settle in and Omega 3's are known for keeping our circuits running faster than a gay man to a Cher farewell concert.

Good sources of Omega 3: fish, flax, and walnuts.

Dosage: If you do not have access to, do not eat fish for dietary reasons or do not like fish it is important to supplement your diet with at least 500 mg of Omega 3 from fish oil per day. For those interested, read more info on fish oil health benefits.

3. Calcium is not just for the Old Ladies.

Calcium is critical for optimal health of females.

As discussed earlier, bone health is a significant issue for females and calcium is a huge contributor to keeping your bones as hard as Taylor Lautner's abs!

We prefer that people try to get their calcium from foods such as dairy and dark leafy greens. If you cannot get what you need from food then supplementation is appropriate. In addition to bone health, calcium also has shown to be a mood enhancer and diminishes the effects of PMS.

Dosage: We like the form to be calcium citrate and believe that 1000 mg per day is good. Focus on dairy and dark greens to get it from food. Match it up with Vitamin D for better absorption.

4. This is no Moody Blues!

Valerian Root and Magnesium have both shown to be effective for dealing with anxiety and frazzled nerves.

Plants that are rich in magnesium have shown to be effective to help regulate neurotransmitters in the brain which in turn has the ability to calm us down.

Let's not kid ourselves; women have stressful lives' as the quarterback of most households... staying calm and relaxed is important for staying out of crazy town!

Dosage: We like magnesium in the form of magnesium glycinate. It usually is in combination with calcium citrate. Valerian root should be something that you speak to with your herbalist or health food store to learn more.

5. Hurry for some Curry....

Curcumin is the active ingredient in the spice Turmeric.

Studies have shown us that East Indian's have the lowest rate of colorectal cancer and Alzheimer's disease. Those are two disease states that affect many women across North America.

Researchers and physicians believe that Curcumin pushes down on inflammation in the body and brain... reducing inflammation helps keep cells healthy and working optimally.

Dosage: Look for 90 percent curcuminoids for purity of the product. 400mg to 600mg of Curcumin is an effective dosage.

Awesomeness at any age...

Emphasizing a diet that is rich in these nutrients in addition to a balanced exercise program will help you keep you and defying your years at any age.

For more information on this and other topics on health and wellness go to [http://www.MissionWellness.ca]