The Natural Key to SKY-HIGH ENERGY
A sneaky nutrient shortfall is making 99% of women over 50 tired. Read on for easy ways to restore vitality
“I like to control my first meal of the day and start off with some sautéed baby spinach and put on top of that two poached eggs. It gives me great energy.” Linda Gray, 76
Actress Linda Gray is just as stunning today as she was when she first came into our homes as Sue Ellen Ewing 39 years ago on the hit show Dallas. And the 76-yearold hasn’t slowed down — this year alone she’s appeared in two TV series (Hand of God and Hollyoaks). The secret to her vitality? A healthy lifestyle that includes starting the day with a spinach-rich breakfast. The leafy greens are rich in alphalipoic acid, an antioxidant that helps the “energy engines” in cells (called mitochondria) manufacture adenosine triphosphate (ATP), which is the body’s main source of fuel. In addition, alpha-lipoic acid eases the cellular inflammation that can trigger a host of body-wide concerns including joint pain, GI issues and insomnia.
Increasing intake of alpha-lipoic acid is especially key as we age—
Jill Carnahan, M.D., director of Flatiron Functional Medicine in Louisville, Colorado, says nearly all women over 50 have a shortfall. The reason, according to Mark Hyman, M.D., director of the Cleveland Clinic Center for Functional Medicine: Production of alphalipoic acid declines with age, plus the body requires more of the nutrient than it can make when we’re stressed, fatigued or ill.
The good news: It’s easy to restore levels and feel more energized within three weeks. Here’s how:
TRY A SUPERFOOD DUO
Enjoying a daily serving of foods rich in alpha-lipoic acid can reverse a shortfall — top choices include dark leafy greens (like collards, Swiss chard and spinach), peas, potatoes and cruciferous vegetables like broccoli and Brussels sprouts. But for the fastest benefit, consider topping these foods with a sprinkling of walnuts, almonds, pistachios or Brazil nuts — the healthy fats in these crunchers have been shown to increase the absorption of alpha-lipoic acid by a whopping 430 percent.
TRY THIS SUPPLEMENT
The most easily absorbed form of alpha-lipoic acid is R-lipoic acid, says Dr. Carnahan, but many supplements are made with S-lipoic acid, which the body has trouble absorbing. She recommends supplementing with 300 to 600 mg of R-lipoic acid daily. A brand we like: Life Extension Super R-Lipoic Acid 240 mg ($37, lef.com/clo). Note: Alphalipoic acid can lower blood sugar, so if you’re taking medicine to treat diabetes, talk to your health-care provider before supplementing.