Seniors often experience declines in food intake as they increase in age. This can lead to deficiencies in vitamins and minerals, which may develop into health problems. Supplementation of vitamins and minerals along with some herbs can help maintain health. In addition, many seniors experience a decrease in physical exertion which may result in activity limitations. Resistance exercises can help seniors to maintain an active fulfilling lifestyle.
Vitamins
Several vitamins are important to the health of older adults. These are the B vitamins of B9 or folate and B12, vitamin D and vitamin E. Folate is reduces the risk for cardiovascular disease, stroke and some cancers, notes Cleveland Clinic. B12 is important to reduce the risk of anemia, blood-cell disorders and neurological disorders. Vitamin D helps to maintain bone health. It may also play a role in preventing certain autoimmune diseases, notes Cleveland Clinic. Vitamin E has been reported to support healthy immune systems in seniors.
Minerals
It is important for seniors to get adequate amounts of the minerals calcium, iron, magnesium and zinc. Healthy levels of calcium have been associated with lower blood pressure and reduced risk of osteoporosis, notes Cleveland Clinic. Low iron levels result in anemia in many older adults. Magnesium is important to the regulation of blood sugar levels, improving blood pressure and the prevention of heart disease. Zinc helps immunity levels, lowering the risk of respiratory infections and heightening the senses of smell and taste.
Herbal
Many seniors may also elect to take herbal supplements. Ginkgo biloba, ginseng, St. John's wort, echinacea and garlic are all popular choices, notes Penn State University. Ginkgo biloba has been linked with memory enhancement, improved circulation and antioxidant function. Ginseng has been said to improve energy levels, memory enhancement and cancer prevention. St. John's wort may improve mood and sleep. Echinacea is associated with improvements to the immune system. Garlic has been reported to lower blood cholesterol, improve triglyceride levels, control blood pressure and prevent some cancers.
Resistance Exercises
Resistance exercises improve your quality of life, keep you more physically active, prevent conditions like osteoporosis and arthritis, improve overall body image and raise overall self-confidence, notes the American College of Sports Medicine. Strength machines are a safe option and a good choice for resistance training. Resistance training for seniors should focus on the lower body to enhance balance but it should also include exercises for all muscle groups to maintain overall joint strength and to stimulate the nervous system.
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