Thinking ahead

Supporting your health and wellbeing as you grow older

Growing older is inevitable, but how we age is far more within our control than we might think. “Nutrition, movement and appropriate supplementation can all play a role in supporting strength, energy and resilience throughout the years,” says Sarah Cherry, assistant manager at Horans Healthstore in Newbridge, Co Kildare. “You can continue to age gracefully with the help of vitamins, minerals and natural remedies!”

Strong foundations
“What does healthy ageing mean to you?” asks Cathriona Hodgins, a nutritional therapist with Macánta Nutrition. “It should be about staying strong, sharp, and resilient for as long as possible. Good nutrition should be the foundation and is non-negotiable, supporting brain health, heart and joint health. They are known as Nature’s multitaskers. If you’re not eating oily fish regularly, you need to fill that dietary gap with an omega-3 supplement.

Good nutrition and supplementation can help to shape our cognitive health, strength, and resilience. Good protein, essential fats and key minerals are a good basis to support your health and wellbeing as you age.”

Common age-related issues
For Lorin Taylor, owner of Licorice Health Foods in Birr, ageing well is a practical, everyday conversation. “Never mind ageing gracefully,” she says. “My aim is to age healthily! We see a wide range of ages on the shop floor and I would say the common age-related issues are definitely joint pain, sleep issues and memory problems.”

Lorin’s approach is to always check with customers first as to whether they are taking any medication before recommending any natural products. This is to avoid any interactions with supplements. She adds: “I usually suggest an anti-inflammatory such as a good curcumin complex. This helps with joint pains and aches.”

Sleep disturbances also become more common with age, often influenced by stress, hormonal shifts and lifestyle patterns. Lorin says: “For sleep there are some wonderful combinations of magnesium with lemon balm, theanine and passiflora. These help with sleep and with muscle pains. Valerian is excellent too. If these don’t help, I tend to reach for reishi, a fantastic mushroom that also works as an antihistamine, immune modulator and stress reducer.”

Recharging from within
“CoEnzyme Q10 levels naturally decline with age and can also be depleted by statin medications,” says Sarah Cherry. “CoQ10 is a co-enzyme involved in the production of energy in our cells and may help to combat fatigue. Dosages can generally range from 30mg to 200mg daily, with higher dosages sometimes recommended under professional supervision.”

Supporting memory and mood
Cognitive health is another priority as the years pass. For customers who are seeking natural help in this area, Lorin recommends the medicinal mushroom lion’s mane, again depending on what medications the customer might be taking. She says: “I have seen some great improvements. It is also useful for students studying for exams. Gut health is another key area that needs extra support as we grow older. Lorin often recommends that customers take a probiotic to support their gut health, adding that “giving it a good boost can improve multiple issues.”

Lastly, Lorin recommends regular exercise and movement in addition to good nutrition and supplements. “Lifestyle-wise, movement is key,” she says. “There’s no need to go mad, but keep moving. Just walking is fantastic. It’s essential for our physical health to keep our muscles and bones strong, as hormonal changes as we get older can lead to brittle bones. Keeping good muscle mass and flexibility can help to protect against this. I love to see my older customers supplementing their diets with a good protein to help support muscles and energy levels.”

Additional natural supports

• Vitamin D – Essential for bone health and immune resilience, particularly in the winter months.
• B vitamins – Important for energy production and cognitive function.
• Adaptogens – Herbs such as ashwagandha may help to support stress resilience.
• Hydration – Adequate fluid intake supports digestion, cognition and joint health.