Women's Supplements Aged Over 65 years
See the table below for Eric Llewellyn's recommendations for women aged over 65yrs. This information is offered as an introduction to supplements, foods & substances known to help with women's health over the age of 65 years. This information is not a substitute for medical advice or treatment & it is suggested that sound advice is taken by an appropriately qualified practitioner.
|Daily Intake||Initial Period||Ongoing Intake|
|FIRST CHOICE SUPPLEMENTS|
|Multivitamin-Mineral||1 twice daily||2 weeks||1 daily|
|Magnesium 40mg||1 twice daily||4 weeks||1-2 for 3 months|
|Joint & Bone Supplement||1 daily||4 weeks||1-2 for 3 months|
|Essential Fatty Acid Complex||1 twice daily||2 weeks||1 daily|
|Antioxidant + Coenzyme Q10||1 daily||1 daily||1 daily|
|GTF Chromium + Anti-oxidants||1 daily||1 daily||1 daily|
|Bromelain||1 twice daily||4 weeks||1 daily|
|Caprylic Acid Complex||1 twice daily||30 days||1 for 2 months|
|Probiotic||1 month course||As required|
Introduction to Nutrition for Women Over 65
Foods today can lead us to be overfed and under-nourished.
It is regrettable that the foods of today show a depletion of vitamins, minerals and other important health nutrients compared with sixty years ago. Particularly noticeable in this comparison is the reduction of those nutrients in foods known to alleviate inflammation and several other aspects of degenerative processes.
Women over 65 can benefit from special attention at this time of life with regard to a comprehensive nutritional approach (body and mind) of both foods and supplements.
Bone & Veins
We need to note that during this time of life, it is unfortunate but true that women over 65 are more susceptible than men to bone loss and varicose veins, and therefore special dietary attention is prudent. Listed in the foods and supplements below are nutrients that help reduce the experience of both these conditions.
It is also a fact that many protective nutrients that support good immune system function and bone integrity are reduced in many of the modern foods available today.
We need to remind ourselves that our digestive tract benefits from a slightly alkaline environment, and in practical terms this means that 60% of the diet should be based on alkali-forming foods.
The acid- and alkali-forming foods need to be consumed both as cooked and uncooked. This is not to suggest that several fruits and vegetables suitable for consumption after cooking should be eaten raw. It does, however, remind us that we need ideally about 20% of our daily food intake as raw foods.
One of the key reasons is the supply of enzymes. These are essentially special proteins that are important for the proper processing, digestion and absorption of nutrients.
Usually, these enzymes or special proteins manufactured within the human body are formed in the liver. Therefore special attention needs to be given to healthy liver function.
It is also valuable to note that several minerals are key to this process, as too are specific beneficial fats. There are different groups of enzymes required for proper biological function.
For women over 65, special attention is needed to an appropriate diet to facilitate proper enzyme manufacture.
Gut Mico Flora
We need to recognise that during this time of life, the beneficial gut flora become more important to our digestive process. This flora is known as beneficial bacteria, and from around the age of fifty-five for most women, the manufacture of these beneficial bacteria is in permanent decline.
In a healthy person, the beneficial bacteria constitute about 90% of the total population within the digestive tract.
We need also to recognise that several of the beneficial bacteria within the digestive tract are responsible for the manufacture of many important B vitamins.
Stress and antibiotics, refined sugar (sucrose), excess consumption of garlic and high consumption of dietary fats and animal proteins do cause a proliferation of detrimental bacteria that can contribute to elevated levels of undesirable harmful free radicals.
Women - Aged Over 65
Women over 65 years of age can benefit from special attention at this time of life, with regard to a comprehensive nutritional approach (body & mind) of both foods & supplements. Areas targeted in the supplements suggested below include bone density, vein health, immune system, digestive balance & general well-being.
Wise Owl’s vitamins and minerals are truly natural supplements made using high quality ingredients, in a whole food matrix. They can provide your body with the levels of nutrients our ancestors consumed, as nature intended. Because they are made from real food, your body is able to absorb and use the active nutrients much more efficiently.
- Cereal grains: whole brown rice, barley, rye, buckwheat, oats, oatmeal
- Vegetables: sweet potato, cauliflower, broccoli, spinach, iceberg lettuce, cucumber, miso, soya bean tofu, beetroot, celery, parsnip, carrot, cucumber, turnip
- Fruits: freshly squeezed & diluted lemon juice, apples, dried figs, apricots, ripe bananas, avocado, blueberries, raisins, dates, olives
- Legumes: dried peas, soybeans, haricot beans, chick peas, butter beans, lentils, black beans, green peas
- Teas, Herbs & Spices: sarsaparilla, ginger, parsley, basil, green tea, turmeric, camomile, peppermint
- Nuts & Seeds: sesame seeds, sunflower seeds, almonds, hazelnuts, walnuts, pistachio and pine nuts
- Fungi: Reishi mushrooms
- Fish: oily fish (except mackerel), tuna, haddock, anchovy, and prawns
- Dairy: three to four modest portions of organic live yoghurt per week
- Meats: organic chicken, lamb
- Additional Foods: molasses
- Cereal grains: refined cereals, refined flour products
- Vegetables: excess garlic
- Fruits: orange, orange juice, grapefruit & grapefruit juice
- Legumes: soya milk
- Teas, Herbs & Spices
- Nuts & Seeds: old Brazil nuts and high intake of peanuts
- Fish: mackerel
- Poultry: battery chicken, hens'eggs
- Meats: pork & pork products, reduce intake of proteins from red meat, salami
- Dairy: cow's milk, reducing dairy to a minimum, reduce non-organic cheese
- Fats: hydrogenated fats, refined cooking oils, fennel oil, trans-fatty acids, low fat foods
- Food Additives: tartrazine, artificial sweeteners, sulphates (preservative)
- Beverages: avoid excess caffeine & alcohol; avoid artificially sweetened drinks
- Avoid: low fat foods, refined carbohydrates, white sugar (sucrose), high additive processed foods, artificial sweeteners, chocolate, pickled foods
- Cooking methods: fried foods, barbequed foods
- As part of a healthy lifestyle, it is well understood that smoking is deleterious to good health.
- Being aware of appropriate weight management is also well understood.
- Less well discussed in relation to good health, however, is the importance of our feelings and emotions. Lack of self-esteem is so often associated with poor eating and lifestyle habits. All of us have positive aspects to our life, and focusing on these will improve our well-being.
- It is important that attention is paid to the balance between acid-forming and alkali-forming foods. The optimum balance is around 60% alkali-forming and 40% acid-forming.
- Adopt a diet based on organic wholefoods, vegetables, fruits and grains.
- Raw foods such as salads and fruits should be about 20% of the daily food intake for optimum health benefits.
- There is benefit in eating in a specific order: fresh 'live' foods first such as salads to prepare the digestive system. Next follow cooked vegetables, then proteins. Anything starchy should be last. Eating in this order ensures food enters the digestive system in order of digestion time.
- Chew foods slowly and thoroughly, as this increases their nutritional benefits, particularly as we get older.
- Research has shown that reducing intake of dairy products in later life is beneficial.
- It is best to reduce red meat within the diet to occasional intake. As a general guide, the best meat sources are lamb, and with regard to poultry, properly-fed and organically-reared chicken.
- White fish are generally the better option. Coastal fish such as mackerel are best reduced, as they tend to contain more of the undesirable toxic pollutants.
- As the years progress it is sensible to reduce the total intake of refined sugars.
- Avoid dehydration - take plenty of fresh water. Good quality still mineral water from a glass container is the superior form; though a good tap filter is also satisfactory. During exercise, the body loses up to 3 litres and it is good to remember that muscles are composed of 70% to 75% water. Adequate water intake is known to help reduce the feeling of tiredness and fatigue. Increased intake of water can help to reduce weight.
- Foods cooked in aluminium cookware reduce water's ability to be used by the body.
- Avoid high intake of beverages containing caffeine, e.g. excess coffee, artificially sweetened fizzy (carbonated) and still drinks, and soft drinks high in sugars ending in '-ose' such as 'sucrose', 'glucose' and 'fructose'.
- Take exercise as much as possible out of doors in clean air. Prolonged exercise in air conditioning with artificial lighting should be no more than an hour at one time. Isotonic exercise has been found beneficial in reducing muscle weakness.
- Sunlight has a beneficial effect on the whole person, and is also known to alleviate the experience of fatigue that can also occur with extended periods of exposure to artificial lighting. Wearing sunglasses can reduce energy levels, as they block out some beneficial rays that can actually enhance energy.
- Avoid shampoos and soaps containing Sodium Lauryl Sulphate.
- A health review with a medical homeopath is also an additional positive health step.It is not commonly talked about, but adequate water and hydration help regulate weight.
- An adequate intake of magnesium and selenium as in the Multi-Vitamin & Mineral formula can help remove some waste materials from the body that are known to contribute to body odour.
- Full spectrum fluorescent lighting is known to help create a calming effect within children, whereas the more standard forms of fluorescent lighting do not help.
- Natural sunlight also helps prevent hyper-activity. However, over-exposure to sunlight can exacerbate it.
All information contained on this website is for information only and should not be used to diagnose, prevent, treat or cure any disease, health or medical condition. The products are not intended to diagnose, prevent, treat or cure any health or medical condition.
Do not exceed stated dose or use with prescribed medication unless advise by a doctor or medical practitioner.
**Keep out of reach of children