The sup­ple­ments that can help lengthen your life

Chattanooga Times Free Press - Parade - - TABLE - By Cather­ine Win­ters

Turn­ing 100 is no longer an im­pos­si­ble dream. Be­tween 2000 and 2014, the num­ber of Amer­i­cans who cel­e­brated their cen­ten­nial birth­day jumped 43.6 per­cent, ac­cord­ing to the Cen­ters for Dis­ease Con­trol and Preven­tion. So what keeps these su­per-agers hum­ming along? Good genes, reg­u­lar ex­er­cise and a healthy diet are an ex­cel­lent start, says Michael F. Roizen, M.D., chair­man of the Well­ness In­sti­tute at Cleve­land Clinic and co-au­thor of Age-Proof: Liv­ing

Longer With­out Run­ning Out of Money or Break­ing a Hip. But most of us don’t get enough of the key nu­tri­ents for longevity from food, and sup­ple­ments can make up the short­falls. He rec­om­mends tak­ing these eight daily (with your doc’s ap­proval).

1. Mul­tivi­ta­min ½ tablet in morn­ing and at night. Split­ting a tablet makes sense since we elim­i­nate many wa­ter-sol­u­ble vi­ta­mins within 12 hours. If you’re 50 or older, iron may up the risk of heart is­sues, so check with your doc­tor.

2. Vi­ta­min D 1000 IUs. D pro­tects against os­teo­poro­sis and may also fight in­fec­tions and can­cer.

3. Cal­cium cit­rate 600 mg. It will get you half­way to your 1,200 mg daily quota, aug­ment­ing the cal­cium you get from food. To aid ab­sorp­tion, take 300–400 mg of mag­ne­sium too.

4. Aspirin 81 mg twice a day (two baby, or low-dose, aspirin). It helps pro­tect against can­cer and pos­si­bly stroke, heart at­tack and im­po­tence. For best ab­sorp­tion, take un­coated tablets, and pre­vent gas­tric dis­com­fort by drink­ing a half glass of warm wa­ter be­fore and af­ter.

5. Coen­zyme Q10 100 mg twice a day. CoQ10 helps cell mi­to­chon­dria turn glu­cose into elec­tric en­ergy and may pro­tect against heart fail­ure and other in­flam­ma­tory pro­cesses.

6. DHA Omega-3 900 mg. It’s good for brain func­tion and may pro­tect against early mac­u­lar de­gen­er­a­tion.

7. Omega-7 420 mg. Though more re­search is needed, it ap­pears omega-7 fatty acids lower LDL choles­terol, triglyc­erides and C-re­ac­tive pro­tein, a marker of in­flam­ma­tion.

8. Pro­bi­otics 4 bil­lion colony-form­ing units (CFU). Some foods change the bac­te­rial makeup of the gut, pro­duc­ing chem­i­cals that con­trib­ute to ar­te­rial ag­ing. Pro­bi­otics—the good bac­te­ria found in cul­tured yo­gurt—may off­set the ef­fects of bad bac­te­ria.

Visit Pa­rade.com/cheat­sheet for 10 health hacks to boost your odds of liv­ing to 100.

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