If the use of dietary supplements is considered the following rules should be followed:
•Learn. Find out as much as possible about any dietary supplement considered. Talk to the doctor, pharmacist, or registered dietitian. When reading fact sheets or checking websites, be aware of the source of the information. Could the writer or group profit from the sale of a supplement? Read more about choosing reliable health information websites. Even with decennia of experience in research and application, supplement marketing can be convincing but fake. Be aware.
•Remember. Just because something is said to be “natural” does not mean it is safe or good. It could have side effects. It might make taken medicines either weaker or stronger. It could also be harmful to certain medical conditions. It is said that snake poison can be a treatment but also a certain death.
•Consult and inform the treating doctor.
•Buy wisely. Do not buy dietary supplements with ingredients that are not needed. Don’t assume that more is better. It is possible to waste money on unneeded supplements. Internet buying is risky and without any guarantee. The risk of buying fake products is over 70%.
•Check science. Make sure any claim about a dietary supplement is based on scientific proof. The company making the dietary supplement should be able to send information on the safety and/or effectiveness of the ingredients in a product. Remember, if something sounds too good to be true, it probably is.
Who needs supplements?
In general when eating healthy and in a variety of foods, including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats, and fish, it is very likely that there is no need for supplements. But supplements — or fortified foods — might be appropriate in some situations:
•Women who may become pregnant should get 400 micrograms a day of folic acid from fortified foods or supplements, in addition to eating foods that naturally contain folate.
•Women who are pregnant should take a prenatal vitamin that includes iron or a separate iron supplement.
•Adults aged 50 or older should eat foods fortified with vitamin B-12, such as fortified cereals, or take a multivitamin that contains B-12 or a separate B-12 supplement.
•Adults aged 65 and older should take 800 international units of vitamin D daily to reduce the risk of falls.
Dietary supplements also may be appropriate if (samples, only personal consultation can be accurate) :
•Don’t eat well or consume fewer calories than needed
•Is a vegan or a vegetarian who eats a limited variety of foods
•Follow any other type of diet that restricts an entire category of foods
•Do not obtain two to three servings a week of seafood, which supplies omega-3 fatty acids for heart health
•Have limited milk intake due to lactose intolerance or milk allergy, or simply don’t consume enough dairy foods
•Have heavy bleeding during your menstrual period
•Have a medical condition that affects how the body absorbs or uses nutrients, such as chronic diarrhea, food allergies, food intolerance, or a disease of the liver, gallbladder, intestines, or pancreas
•Have had surgery on the digestive tract and are not able to digest and absorb nutrients properly
have had chemo for cancer treatment
working in a heavy physical job
being under stress for a long period of time
do regular exercise with high intensity
After 60 many people start to lose weight. This account mainly for people who had a steady weight during their lifetime. It does not count if a person is obese or overweight. If so other rules come into effect.
One of the first things a senior or elderly individual should do in trying to gain weight is to eat more often. Aim for five or six small meals interspersed throughout the day, with no more than three or four hours apart. Take breakfast, lunch, and dinner at the normal times, but work in high-energy snacks like cheese and crackers, nut butter spread on fruit, granola or protein bars, smoothies, ready-to-eat cereal with milk or seeds like sunflower seeds in-between meals. Losing weight for most elderly can be dangerous. It is important to keep a steady (normal) weight during aging.
Choose Nutrient-Dense Foods
It is not a good idea to try to gain weight by eating high-calorie, high-fat foods. Fast food and processed or prepackaged foods like chips or pizza contain a large amount of saturated fat, trans fats, sodium, and cholesterol. Instead, fill the meals with whole grains, low- or non-fat dairy products, nuts, seeds, fruits, vegetables, and lean proteins like poultry, seafood, lean meat cuts or beans and legumes.
Make Drinks Count
It is good for a senior or elderly individual to drink plenty of liquid every day, beverages are an easy way to add more calories to an underweight person’s diet. Juice, low- or non-fat milk, smoothies, and shakes are all good ways to increase the caloric intake without adding in too much fat. Try adding ground flaxseed, nut butter, wheat germ, or protein powder into smoothies and shakes. Be sure to not drink any of these calorie-dense beverages with a meal since they may fill up and keep from eating as much as needed.
Most people probably think of regular exercise to lose weight, not to gain it. But exercise can help seniors and elderly individuals gain weight by building up lean muscle mass and stimulating appetite. Any physical activity is good, but strength training help to build muscles and leads to weight gain. Aim to exercise for three to five days each week, but talk to the doctor before starting an exercise plan if being a senior or elderly person with any type of health condition
There are many reasons for wanting to build muscle while getting older, but four stand out.