Successfully added to your cart!

The Secrets to Maintaining Athletic Performance as You Age – Part Two

by Dr. David Minkoff December 30, 2020 5 min read 0 Comments

The Secrets to Maintaining Athletic Performance as You Age – Part Two

Earlier, we discussed the impacts of protein and maintaining your physical activity, and today we are going to share another vital factor in maintaining your athletic performance and health over time: Nutrition.

The key factor in understanding here is the cumulative effect – because nutrition is not just a “now” factor, but it has a significant impact on your health well into the future. The better your diet early in life, the better chance you have of maintaining your body’s ability to thrive and perform.

The effects of an unbalanced diet, as well as nutrient deficiencies, accumulate over time. They may not be as visible in your younger years, but the effects are still there.

While every aspect of your diet is important, today we’re going to talk about three of the most important nutritional factors that impact your body over time, each of which can significantly impact your athletic performance.

Antioxidants

One of the leading causes of age-related illnesses is a condition called oxidative stress, wherein your body’s balance between harmful free radicals and antioxidants becomes imbalanced. Oxidative stress not only causes direct and lasting damage to your cells and DNA, but it is also linked to:

  • Diabetes
  • Heart disease
  • High blood pressure
  • Atherosclerosis
  • Systemic inflammation
  • Neurodegenerative diseases
  • Cancer
  • Reduced VO2 max scores (a measurement of your body’s ability to use oxygen)

The trouble with oxidative stress is that it is progressive – meaning the damage accumulates over time. In your younger years, the results of mild or even moderative oxidative stress are less visible. Factors that contribute to an excess of free radicals in your system include:

  • Excessive UV exposure
  • Smoking
  • Airborne and ingested pollutants
  • Excessive sugar intake

Excessive sugar intake is one of the most significant contributors to oxidative stress, as the molecular breakdown of glucose involves the release of the toxic hydroxyl radical. Under normal circumstances, the hydroxyl output from blood sugar metabolization is managed by antioxidants that roam your bloodstream. However, it quickly becomes a problem when your sugar intake overwhelms your body’s natural ability to maintain balance.

Antioxidants bind to and neutralize free radicals, rendering them harmless. While most foods have varying amounts of antioxidants, maintaining a diet and lifestyle free from oxidative stress is one of the simplest and most effective ways to maintain your health and performance. Simple supplements like H2 Infuse (which targets the hydroxyl radical), as well as Omega-3s, Vitamin E, Vitamin C, and phytonutrient-rich fruits and berries provide antioxidant support to keep you going strong. A comprehensive, well-rounded multivitamin can also help supply many critical antioxidants.

[1,2,3,4]

Digestive Support

Another key, fundamental factor that greatly impacts people as time passes is the health and function of the digestive system. It is a well-researched fact that both men and women suffer from increasingly problematic digestive problems as they age. In fact, one out of every four adults over the age of 70 takes some form of heartburn medication.

Why?

There are several causes for age-related digestive trouble, including:

  • Weakened digestive muscles
  • Damaged intestinal lining, resulting in permeability and inflammation
  • Medication that adversely affects the digestive system, such as those taken to control high blood pressure
  • Lack of hydration
  • Non-alcoholic fatty liver disease

Thankfully, the solution is fairly simple: Take care of your digestive system while you are young and continue to manage this critical system throughout your life. To accomplish this, you need to provide your gut with seven basic things:

  1. Prebiotics to keep your gut biome healthy and strong
  2. Probiotics to ensure the correct, healthy bacteria thrive and can continue to assist
  3. Take time to chew properly and allow your digestive system to function normally
  4. Fiber to ensure particles can move through as they should
  5. Sufficient liquids to ensure you are not dehydrated
  6. Amino acids to give your body the building blocks to repair any damage and produce the compounds and proteins needed to properly digest your foods
  7. Healthy fats to bind to fat-soluble nutrients and ensure they can effectively pass through the gut barrier and enter your bloodstream

You may need to supplement your diet with digestive enzymes if your body does not naturally produce the enzymes needed for healthy digestion.

[5,6,7,8,9]

Your Overall Diet

As you enter your golden years, the importance of a well-balanced diet becomes increasingly important. It is, arguably, the most important aspect of maintaining your health and performance metrics over time.

Furthermore, there are additional nutrients that tend to become deficient due to changes in both diet and lifestyle, which you may want to begin supplementing early on – either from food sources, a well-rounded multivitamin, or individual supplements:

  • Electrolytes: There are few nutrients more vital to both optimal health and athletic performance than electrolytes. They ensure your bones stay strong, help ensure proper muscular movement, give your body the ability to utilize water, and more. Unfortunately, deficiencies in electrolytes are common in older people due to changes in kidney function, diet, and dehydration.
  • Vitamin D: Vitamin D regulates and controls the amount of calcium and phosphate in your body, which are nutrients critical to bone health, gum health, and muscular health. A vitamin D deficiency is a leading cause of osteoporosis and general physical weakness and is prevalent in older people.
  • Vitamin B12: Vitamin B12 deficiency occurs in roughly 15% of the population, and the number increases markedly when taken from men and women 50 and above. This vital nutrient, found primarily in animal products, is critical for a range of body processes, including brain health and creating red blood cells.
  • Omega-3 Fatty Acids:While volumes could be written about the importance of Omega-3s and maintaining a proper balance between Omega-3s and Omega-6s, suffice it to say that this critical nutrient not only helps regulate inflammation, but is also associated with a reduced risk of heart disease, improved immune function, enhanced brain function, enhanced bone health, and sustained muscular health and ability.

Staying away from high-sugar, high-glycemic-index, processed foods and eating a healthy diet rich in the nutrients your body needs can reduce the risk of disease and physiological trouble and support your body’s natural ability to perform athletically.

Take a look at the diets of any of the top athletes 50 and above, and you will see. While each of them may be different, they all have common denominators: well-balanced, full of antioxidants, high protein, full of healthy fats, low sugar, and avoiding toxins. And your best bet is to start now.

[10,11,12,13,14,15]

 


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/
  2. https://www.medicalnewstoday.com/articles/324863
  3. http://www.buffalo.edu/news/releases/2000/08/4839.html
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911
  5. https://www.healthline.com/nutrition/nutritional-needs-and-aging
  6. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
  7. https://journals.physiology.org/doi/full/10.1152/ajpregu.00327.2006
  8. https://www.webmd.com/digestive-disorders/features/digestive-health-aging
  9. https://healthblog.uofmhealth.org/digestive-health/aging-and-digestive-health-6-factors-to-watch-for
  10. https://healthblog.uofmhealth.org/digestive-health/aging-and-digestive-health-6-factors-to-watch-for
  11. https://www.medicalnewstoday.com/articles/153188
  12. https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780
  13. https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
  14. https://www.bicycling.com/health-nutrition/g20021435/6-essential-nutrients-for-athletes-50-and-up/
  15. https://www.fitfatherproject.com/best-diet-for-men-over-50/
Dr. David Minkoff
Dr. David Minkoff

Dr. David Minkoff graduated from the University of Wisconsin Medical School in 1974 and was elected to the “Phi Beta Kappa” of medical schools, the prestigious Alpha Omega Alpha Honors Medical Fraternity for very high academic achievement. He then completed both a Pediatric Residency and Fellowship in Infectious Disease at the University of California at San Diego. He worked at the University of California and Children’s Hospitals in San Diego as an attending physician in infectious disease while conducting original research on Ribaviron, a broad spectrum anti-viral agent to fight disease. He also co-directed a neo-natal intensive care unit and worked in emergency medicine. In 1992, Dr Minkoff’s wife Sue, a Registered Nurse, became interested in nutrition and health and began to go to lectures from some of the experts in the field. At the time, Dr Minkoff was pretty fixed in his view of traditional medicine and it took a lot of convincing to get him to come to one of these lectures. After hearing Dr Jeffrey Bland speak, Dr Minkoff had a eureka moment and began pursuing the alternative field with a vengeance. Based on this new knowledge Dr Minkoff and his wife set up a small clinic in 1997 to help some friends with their medical problems. What began as an experiment blossomed into Lifeworks Wellness Center, one of the most successful clinics for complementary medicine in the United States. In the process, he gained expertise in Biological medicine, integrative oncology, heavy metal detoxification, anti-aging medicine, hormone replacement therapy, functional medicine, energy medicine, neural and prolotherapy, homeopathy and optimum nutrition. He studied under the masters in each of these disciplines until he became an expert in his own right. Dr Minkoff is one of the most in demand speakers in the field and wrote an Amazon best selling book called The Search For The Perfect Protein. The demand for the products and protocols he discovered became a catalyst for founding BodyHealth.Com, a nutrition company that now manufactures and distributes cutting-edge nutritional solutions for the many health problems of today. Dr. Minkoff writes two free online newsletters, “The Optimum Health Report” and ”The BodyHealth Fitness Newsletter”, to help others learn about optimum health and fitness. Dr. Minkoff is an avid athlete himself and has completed 43 Ironman Triathlons. To keep his fitness maximal, he lives the lifestyle he teachers to others and tries to set an example for others, so they can enjoy a life free of pain and full of energy.



Also in BodyHealth

Intermittent Fasting & Building Lean Muscle for Women: What You Need to Know
Intermittent Fasting & Building Lean Muscle for Women: What You Need to Know

by Dr. David Minkoff January 14, 2021 4 min read 0 Comments

If there is anything society has come to realize over the last century, it is that women are just as powerful, smart, ambitious, and capable as men. And while society as a whole is still catching up as far as true equality, the facts are evident when you look at some of the most incredible and influential people today.

When it comes to fitness, however, men and women are not the same. The natural, physiological differences necessitate unique approaches to achieve optimal results. While the fundamental science behind attaining a shredded, lean physique is basically the same for both sexes, the exact steps and application require careful consideration.

Read More
Healing Our Achilles Heels: 5 Step Healing Protocol
Healing Our Achilles Heels: 5 Step Healing Protocol

by CJ Hitz December 18, 2020 4 min read 0 Comments

One thing I've learned is that injuries can be great teachers. There are so many lessons to be learned from the injuries we experience. They force us to slow down and evaluate our bodies on a deeper level. Like many, I'm guilty of sometimes taking my healthy days for granted. When we pick up an injury, we're suddenly motivated to learn everything we can about that specific injury. We're also dedicated to the necessary rehab it will take to overcome the injury and strengthen our weak areas.

As with many injuries, I've learned there are no "quick fixes" for my stubborn Achilles. Over the years, I've also learned there are no "get fit quickly" schemes.

Read More
Intermittent Fasting and HGH: Strength and Wellness Body Hack
Intermittent Fasting and HGH: Strength and Wellness Body Hack

by Dr. David Minkoff December 18, 2020 4 min read 0 Comments

Intermittent fasting is an eating pattern where you cycle between periods of fasting and eating. It is not a diet per se, as an intermittent fasting program does not dictate which foods to eat. 

While the concept of intermittent fasting might sound strange at first, the logic becomes clear when you think back to the evolutionary track of the human body. In the not-too-distant past, three meals per day was not the norm. People would eat when they had food, and hunters could go days without food while maintaining total mental acuity and physical stamina. And while we don't want to revert to these extremes, both science and logic indicate that the human body is not built to eat every few hours.

Read More