Your Nutrition Needs In Your Golden Years

Your Nutrition Needs In Your Golden Years

Many a proverb has been dedicated to how our attitudes and expectations evolve as we pass through life's seasons, but far less has been written about how our nutrition needs change as we enter the golden years.

As we age, we need fewer calories - about 10 percent less per decade from age 50 onward - but not necessarily fewer nutrients. With our bodies' own natural antioxidant systems losing steam, we need to increase our intake of antioxidant-rich fruits and vegetables like artichokes, blackberries, blueberries, broccoli, brussels sprouts, cranberries and dried plums.

Because of this calorie-nutrient paradox, it's more important than ever to choose foods with care, opting for a nutrient-dense diet and avoiding empty-calorie snacks. Fiber, for example, is a macronutrient that too many seniors get too little of. In addition to lowering levels of ""bad"" cholesterol, fiber helps improve regularity at a time when gastrointestinal distress may become an issue. Top sources of healthy fiber include navy beans, oats, raspberries, oranges and green peas.

Protein is another macronutrient elders need but 60 percent fail to consume in adequate amounts. The body's ability to absorb vitamin B-12 declines with age, and salmon is a great choice as a two-for-one protein and vitamin B-12 source. As a bonus, salmon, sardines, albacore and flounder are good sources of omega-3 ""healthy"" fats that help boost memory power.

Another nutrient for your noggin is niacin. In a four-year study of 800 seniors, those with the highest intake of niacin - also known as vitamin B-3 - had an 80 percent lower risk of developing Alzheimer's. Niacin sources include portobello and button mushrooms, red potatoes, and once again, salmon - an all-around ""superfood"" for seniors.

Here's more ""food for thought"": Onions and apples are loaded with quercetin - an antioxidant that may be even more powerful than vitamin C when it comes to preserving brain cells. The anthocyanins found in berries, grapes and cherries also maintain mental acumen. Tufts researchers found middle-aged rats fed a berry-rich diet performed tasks as well as much younger subjects.

Of course, what's acuity without agility? Help reduce the risk and alleviate symptoms of joint pain by losing any excess weight; a mere 10-pound weight loss can reduce knee stress by 40 to 80 pounds. Those same fruits and vegetables that can help you manage your calorie budget also can reduce your risk of rheumatoid arthritis, according to Harvard researchers. Specific foods for joint health include cherries and pineapple, both of which contain compounds that may inhibit inflammation.

Diminished sense of taste and smell, also a part of aging, may incline you to coat your food with salt at the precise time when blood pressure concerns should suggest limiting sodium intake. Instead of reaching for the salt shaker, try herbs and spices to add extra flavor. Curcumin, a compound in curry, can serve as another weapon in your anti-Alzheimer's arsenal.

Finally, don't let advancing years become an excuse for sitting on the sidelines. Researchers at the University of California at San Francisco found that for every mile elderly women walk per day, the risk of cognitive decline drops by 13 percent. Such moderate aerobic exercise also improves heart function. Adding strength training can boost your metabolism, build bone density and even lift your libido. All in all, research suggests that those over 65 who exercise at least once a week have a 40 percent lower risk of premature death than their less-active peers. So get out there, discover new activities, try new foods.

By: suegold

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The author Nen Williams is the manager of the glyconutrients information website that offers great facts about glyconutrients onlne. She is presently offering access to glyconutrients products for less than the MLM compaanies on this site.

Why The Elderly Must Take Antioxidants For Nutrition

Why The Elderly Must Take Antioxidants

Antioxidants are substances that are capable of counteracting the damaging, but normal, effects of the physiological process of oxidation in animal tissue. Antioxidants are nutrients as well as enzymes (proteins in your body that assist in chemical reactions). They are believed to play a role in preventing the development of such chronic diseases as cancer, heart disease, stroke, Alzheimer's disease, Rheumatoid arthritis, and cataracts.

Why the Elderly Must Take Antioxidants Many researchers claim that elderly people, especially those who have reduced their food intake, frequent aspirin users, heavy drinkers, smokers, and people with impaired immune systems may benefit from taking antioxidant supplements daily. In terms of heart disease and stroke, it is possible that higher levels of antioxidants slow or prevent the development of arterial blockages, a complicated process involving the oxidation of cholesterol. Moreover, antioxidants may deter the collection of plaque on arterial walls.

Exercise and Free Radicals Exercise in untrained individuals overwhelms defenses resulting in increased free radical damage. Thus, the ""weekend warrior"" who is predominantly sedentary during the week but engages in vigorous bouts of exercise during the weekend may be doing more harm than good. To this end there are many factors which may determine whether exercise induced free radical damage occurs, including degree of conditioning of the person, intensity of exercise, and diet.

Because Free Radicals have one or more unpaired electrons, free radicals are highly unstable. They scavenge your body to grab or donate electrons, thereby damaging cells, proteins, and DNA (genetic material). The same oxidative process also causes oils to become rancid, peeled apples to turn brown, and iron to rust.

Sources of Antioxidants! Consuming more antioxidants helps provide the body with tools to neutralize harmful free radicals. It's estimated that there are more than 4,000 compounds in foods that act as antioxidants. The most studied include vitamins C and E, betacarotene and the mineral selenium.

By: James C.Cameer -

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Can Antioxidants Prevent Cancer and Aging? More Info at Antioxidants.eask.info

Choosing Health: Exercise And Nutrition For Elderly People

Choosing Health: Exercise And Nutrition For Seniors

We are getting older all the time. It's nothing to get upset about, it's only natural. However, that doesn't mean we don't have some say when it comes to our place in the march of time. Although another day is passing and - yes - you are 24 hours closer to your next birthday, we have an opportunity to actively make the choices that will determine the quality of life we will have as we progress through our golden years.

Simply speaking, there are two things that determine our level of fitness at any time during our lives: what we eat, and what we do with it. Activity takes energy, and energy means food. Once we take on the calories we need to be active, its important to actually be active in a proper way in order to live a healthy, energetic life. No matter what your age, exercise and nutrients are crucial if you want to get the most out of life, but what about as we age? As we get older, our need for vitamins, minerals, and exercise is just as important as it is when we are younger. However, the demands of our aging bodies make certain kinds of exercise and nutrients preferable to others.

As we age, there are four basic categories of fitness we have to be more concerned with than others. By focusing on these areas, we can insure that we maintain our mobility - along with our strong bones and muscles - as the years go by and we have to make a decision between a high quality of life, versus deteriorating health, and even injury.

Strength - The scientific term for the loss of muscle and strength as we age is sarcopenia. Sarcopenia is not a disease that strikes randomly, it is a natural condition that will affect each and ever one of us as we age. In fact, some studies have shown that muscle mass declines by 4% each decade from age 25 to age 50. In addition to affecting our overall strength, this loss of muscle mass affects our metabolism, and can even affect libido in men.

Endurance - As we age the loss of aerobic capacity is a real possibility. Older folks can experience the exacerbation of existing pulmonary conditions, but the loss of lung capacity and endurance due to neglect and lack of exercise is just as likely.

Balance - Several hundred thousand seniors suffer broken bones every year from falling. Without a doubt, when it comes to avoiding accidents from falling, prevention is the key. There are any number of exercises - from yoga, to pilates, to simple balancing poses - that can get you fit, and keep you safe.

In addition to making sure you are getting the proper kinds - and amount - of exercise, the need for proper nutrition is just as important in your later years as it was when you were growing up. For most seniors, a balanced diet is still the best way to give their bodies what they need. However, most seniors find that smaller, lighter meals that are packed with vitamins are more important than the protein and carb heavy meals they needed when they were more physically active, and had higher metabolic rates. In addition to proper nutrition, most seniors - especially those with any number of pre-existing medical conditions - can benefit from adding nutritional supplements to their diets.

Get Started!

Many seniors interested in exercise can find that they have trouble getting started - or continuing with ongoing programs - and may need a little extra assistance. Fortunately, products like the Vibra Trainer Heart Rate and the Talking Pedometer with FM Radio, can offer the kind of assistance we all might seek, in a form that is specifically designed with the needs of seniors in mind. In addition, seniors who may need a boost in their diets can take advantage of supplements like Joint XI Supplement, Fiberrific Powdered Fiber, or any number of other products on the market that can give active seniors the advantage they need when it comes to staying active and fit.

Remember to always seek the advice of your physician when making changes in your diet or exercise regimen. With the right plan, the right attitude, and the right products to help you along the way, you'll be at the top of your game for some time to come.

By: Eric West

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How Are Antioxidants Linked To Anti-aging? And Nutrition For Elderly People

How Are Antioxidants Linked To Anti-aging?

Antioxidants have been widely praised in the media. Many know they are linked with anti-aging properties. However this is not new, it all began with one man's theory a half a century ago about how free radicals were associated with aging, and science has been trying to catch up with it ever since.

As Dr. Nicholas Perricone, M.D., states in his 2001 book, ""The Wrinkle Cure"": ""When it comes to aging, it's not Father Time that's public enemy number 1. It's the very busy, very nasty little molecule called the free radical.""

The Free Radical Theory of Aging was published by Denman Harman in 1956. He theorized that aging is a result of free radical damage of the cells of the body. This is also called oxidative stress.

Today, a great deal of experimental evidence supports the premise that length of life is determined by the crucial balance of antioxidants with free radicals in the body. Oxidative stress is being shown to be at the root of disease and aging.

One example is that the life of the fruit fly was up to 30% longer when it was genetically altered with an addition of enzymatic antioxidants. Not only that, but the altered fruit flies also showed a reduced amount of age-related oxidative damage.

Studies of humans have also shown evidence of free radical damage playing a large part in human aging. One 1996 study compared markers of free radical damage in the blood and found evidence of the highest oxidative damage associated with the disabled elderly, an intermediate amount with the healthy elderly, and the lowest levels with the healthy adults.

The study also found that higher blood levels of antioxidant Vitamins C and E were associated with less disability, and signs of free radical damage were associated with more disability.

We need to rethink our concept of aging. We accept disease, disability, senility, wrinkles, and all the other many signs of aging as natural. Instead, we should view this as 'unsuccessful aging' - ie., aging associated with deterioration, disease and disability.

Successful aging is what happens when the human body is able to fight off oxidative stress, and continue to regenerate and repair itself. Successful aging is getting older healthily, without significant pathological conditions.

What the evidence is telling us is that it is crucial we take antioxidants and free radicals very seriously if we want to 'age gracefully' and avoid the many pitfalls of 'unsuccessful aging'.

Even young people can be victims of unsuccessful aging, if they are not providing their bodies with the necessary balance of having have enough dietary antioxidants to fight off the free radicals.

In our modern culture, many of us are guilty of not getting adequate nutrition. It's ironic, when we are the richest we have ever been that we should be feeding our bodies so poorly.

An interesting example of how a person can seriously damage their body with the wrong diet was seen in the Documentary 'Super Size Me' by Morgan Spurlock who ate only McDonald's for a month. In just 30 days of having a junk food diet as his sole source of nutrition, his health was spiraling downwards and out of control.

The fact that he gained 25 pounds in a month was the least of his worries. He experienced a toxic liver, a significant increase in cholesterol, headaches, depression, a lower sex drive and poor skin. He returned to normal after his experiment ended.

Unfortunately a great many of us continue to do damage to our bodies, by smoking cigarettes, drinking coffee, eating junk food, and not eating our vegetables. When the media began warning us of free radicals, many of us did not understand the massive damage we were causing our bodies or how to prevent it, especially as most of the signs of damage are invisible until it is too late.

Free radical damage is accumulative and spreads like wildfire over time. Do your body a favor. Feed it a diet rich in antioxidant nutrition. Make it a habit, eat your fruits and vegetables, take your vitamins, and try to stop or cut down on damaging bad habits. You will thank yourself in 20 years.

Use antioxidants wisely to age successfully. Maybe like the fruit fly, you too can live 30% longer.

By: Carina MacInnes

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Carina MacInnes is a writer who uses a simple and extremely powerful antioxidant-packed liquid nutrient made from exotic superfoods. She offers a free e-course on how free radicals affect our health, using antioxidants for healing and anti-aging, and the latest in superfood nutrition. Get all the info here: acai-4life.com

Orange Health Benefits For The Elderly

Orange Health Benefits

Oranges have been a source of nutrition for many years. With the many people interested in improving their health, oranges have moved to the front of the line of health. There are many health benefits of oranges that are interesting to a lot of people these days. Oranges are a big source of many nutrients that can help you to stay healthy.Oranges are very full of Vitamin C but in addition to that there are other vitamins called citrus limonoids that help to fight certain cancers such as mouth, skin, lung, breast, and stomach and colon cancers in animals. The main source of Vitamin C, oranges can help fight off bacteria and prevent colds and the flu. The Vitamin C is a great way to fight off airborne germs during the winter months

Vitamin C is important for blood clotting and preventing bruising, is required for tissue growth and repair, adrenal gland function and healthy gums. It increases the absorption of iron, boosts natural immune defenses and kills bacteria. Vitamin C aids in reducing cholesterol levels and high blood pressure as it keeps cholesterol from oxidizing and building up. Vitamin C is needed to make connective tissue for bones, to build strong blood vessels and in the production of elastin for healing of wounds. Vitamin C also helps control blood sugar levels. No wonder it is considered one of the most important nutrients for the body.Eating oranges has been known to prevent cancer. Liminoid a compound found in oranges has been found to prevent all types of cancers, from breast, mouth, skin, and colon cancer. Oranges protects cells from free radicals. It can also prevent lung, skin, and stomach cancer. One way to prevent stomach cancer is by drinking or eating foods that are loaded with vitamin c, such as oranges.

Research shows that having a glass of orange juice is more beneficial than a vitamin pill for your requirement of vitamin C. The folic acid and the calcium along with fiber provide more benefits than the pills. Our body can assimilate natural ingredients better than the artificial ones.There are a few fresh orange juice products where it states it has been gently pasteurised. But this is complete nonsense as it is or isn't pasteurised. When it comes to gently pasteurising do they wear fluffy gloves and place the juice bottles on cushions after the process has been completed? Do we really care? When these terms are used the manufacturer of the juice wants to make it sound as if their product is good for you, when in fact they are only trying to increase their profit margins.

Another sign that you may need to use the services of an Orange County nanny is if you are caring for more than just your children. In today's society, a large number of children, like you, are starting to care for their elderly parents, instead of sending them into retirement communities or nursing homes. If you are caring for an elderly parent or relative, in addition to your children, you may want to think about using the services of an Orange County nanny. You may not receive assistance when caring for your elderly relative, but you will receive assistance with the caring of your children and any bit of assistance can help.

By: john alter

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Read about herbal remedies and also read about aerobic benefits and muscle building plan

The Best Anti-aging Foods And How They Work As Nutrition For Elderly People

The Best Anti-aging Foods And How They Work

With age our bodies change in more ways than one. These changes come slowly but steadily. The rate at which this process of aging takes place differs from person to person. The anti â?""aging foods have a vital role in determining this rate of aging in any individual. Aging and invasion of disease on our body have a close relation. Several health conditions and diseases related to aging can be kept at bay by using the best anti-aging foods. Aging shows up in many forms including a declined memory, joint pains, heart problems, hyper tension, diabetes, cataract of the eye, hearing loss, graying of the hair, and Photo -aging (aging skin condition).

In order to know how anti-aging foods work, it is important to know some basic functions of the human body. There are millions of processes going on in the human body at all times. Some of these processes create harmful side effects or oxidants substances. These oxidant substances have an adverse effect on the human cells and may lead to chronic diseases. They are also the cause of a speedier aging.

In the same manner as the oxidation results in rusting of metals, oxidation inside the body is the cause of breakdown of cells. The free radicals that are produced by this breakdown, attack the healthy cells, DNA, proteins, and fats. This series of events makes the immune system malfunction and there by the body falls prey to serious diseases like cancer and cardiovascular problems. This is where the best anti-aging foods have a vital role to play. There are foods which reduce the effect of dangerous oxidants. The best anti aging foods decrease the destructive power of molecules that are responsible for aging. This is how there is a direct link between aging and food.

Many age related problems can be prevented by intake of good anti aging foods. Since eating is the basic need of the body for survival, eating the right food that nourishes all the body cells, is important. The correctly chosen foods work as best anti-aging foods. At the same time, processed foods, artificial colors, deep fried foods and monosodium glutamates (MSG) help speed up the process of aging and so these must be avoided.

People of all age groups in general and elderly people in particular must realize that nutritional requirements of the body change with age. With age, bodyâ?Ts ability to absorb nutrients decreases. The best anti-aging foods must be consumed persistently and on every day basis to feel how they work. Raw nuts and seeds, green leafy vegetables, seaweeds, barley greens olive oil, and berries are some of the best anti aging foods.

For those that need a little extra direction or motivation, visit eFitness for Life now and see how our online fitness and nutrition coaching programs can help you make the most of your investment, in the shortest possible time, with the greatest return. All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Jason J. Horsley is the CEO/Founder of eFitness for Life an online fitness and nutrition coaching solution that provides an affordable, convenient alternative to conventional, expensive dietitians and personal training. Through both eFitness for Life and Health and Wealth for Life, Jason is using his 15+ years in the fitness industry to help individuals across the globe not only look better, but feel better and live longer. The eFitness for Life team is made up of coaches/trainers around the US, working with clients throughout the world via the World Wide Web and the state-of-the-art eFitnessTracker software!

By: Jason Horsley

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The best foods for anti-anging!

Can Nutrition For Elderly Help Slow Down The Aging Process?

Can Nutrition Help Slow Down The Aging Process?

We all age. That fact is inevitable. But a lot of the negative changes that take place in our bodies are not. As we age, we become more susceptible to such things as heart disease, osteoporosis, diabetes, and arthritis. However, medical research has shown that proper nutrition can slow down and even prevent many of these ailments.

It is estimated that nearly one half of all health problems in the elderly are directly related to poor nutrition. The elderly are by and large some of the most poorly nourished people. Some reasons for this are as you age your sense of taste and smell decreases, it is harder to chew, and you just don't feel hungry.

In some cases, financial reasons may affect the food choices made and it may be harder to get out and shop for food due to various physical factors. On top of this, as you get older your body may not be able to absorb some of the nutrition from food as well as it could when you were younger. In some cases a good multi-vitamin (preferably in liquid form) could help offset this. Your doctor can help you find one that's right for you.

Here are a few things that you can do to plan for better nutrition in your diet and a healthier life as you get older:

Plan out regular meals for each day and try to include vegetables in at least 2 of them every day. If you must snack, use fruits and vegetables rather than junk food like potato chips and candy.

If you have problems chewing meat, try going with things like fish and ground meats. Also try to eat more soups as they can have plenty of nutrition in them and they are great choices if you are on a budget.

Make meals more interesting by inviting a friend to lunch or dinner once in a while. Sometimes it can get boring to always eat alone and having someone over can entice you to get more creative with meals than you might when eating alone.

One thing you can do to ensure that you'll be getting better nutrition is to make each plate colorful. Different color vegetables for example generally contain different nutrients so the idea here is, mix it up.

Growing old may be inevitable but that doesn't mean you can't grow old gracefully and healthier and with a steady diet of proper nutrition, you can maintain better health well into your golden years.

By: Jim Oneill

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Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: www.mrgymfitness.com/minicourse.php

Nutrition For Elderly People And The Supporting Role Of Goat Milk

Elderly Nutrition And The Supporting Role Of Goat Milk

Elderly nutrition becomes a vital health concern for those who are experiencing the natural decline of function due to age. Changes in our bodies create obstacles to sufficient intake and absorption of nutrients. Goat milk and other goat dairy products have properties that can play a significant supporting role in the area of nutrition for aging adults.

The first set of challenges to be explored involves changes of reduced physical sensations, and therefore, reduced desire for nutritional intake. Many elderly no longer experience or recognize feelings of hunger. This, by itself, can cause a significant reduction in the intake of food, particularly if the elderly person lives alone, with no one to remind them to eat.

The sensation of taste also seems to change with age, with many older adults reporting reduced pleasure in foods they once enjoyed. With less pleasure gained from the taste of food, along with reduced feelings of hunger, there is less incentive to eat. Also, as with food, the desire for liquids is often diminished, causing an increased risk of dehydration in elderly adults.

With less food intake, it's vital that any food consumed be of high nutritional quality. Whole goat milk is calorie and protein-rich, containing more fat, protein and amino acids than cow's milk. Milk and dairy products also have a mild taste, and the smooth textures are usually well-accepted. They also blend easily with many cooked foods, and milk, plain yogurt, or sour cream can be used to moisten foods that would otherwise be dry or difficult to chew.

Additionally, milk is nearly 90% water, and can provide hydration in a form that many older adults find more appealing than water or juice. Milk is also easily flavored with available syrups, such as chocolate and strawberry, to suit particular tastes.

Another set of challenges involves digestive issues. Digestion of food begins in the mouth, and a common problem with aging is missing or loose teeth, which can hinder the ability of older adults to chew firm foods. Saliva production is usually also reduced, making foods difficult to swallow. In the stomach, we find that a reduced production of stomach acid interferes with digestion, making it more difficult for the elderly to obtain and utilize nutrients from their food. Finally, food moves more slowly through the digestive tract as we age, often resulting in constipation.

Goat milk products are a match for these challenges, also. Milk and soft cheeses can be mixed or pureed with fruit or other foods to a mixture that's the right consistency for the chewing abilities of the elderly person. Harder cheeses can be melted and mixed in with soft vegetables. Goat milk products are particularly easy to digest, due to the unique properties of the fat and protein molecules, and studies have shown that consumption of goat milk actually enhances mineral metabolism by the body.

Goat milk protein is completely digested before it reaches the large intestine, and its fat molecules are smaller than those of cow's milk, making them easily absorbed. Additionally, fermented goat milk products like yogurt and buttermilk contain bacteria that are beneficial to gastrointestinal health.

Meeting the nutritional needs of the elderly has its challenges. Goat milk and goat dairy products are a great way to help overcome the different obstacles that can prevent proper nutrition in older individuals. The protein and fat composition of goat milk make it more digestible than cow's milk.

High in calcium, protein and many other nutrients, goat milk can provide a substantial boost to the diets of most elderly persons.

By: Maria Garza

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Maria Garza is the author and editor of the informational website www.everything-goat-milk.com which contains a collection of in-depth articles on all aspects of goat milk, including nutritional information, recipes, skin care, cheesemaking and more. Copyright: You may freely republish this article, provided the text, author credit, the active links and this copyright notice remain intact.

Isopure Proteins - Good Or Bad Nutrtion For Elderly People?

Isopure Proteins - Good Or Bad For The Elderly?

Nature's Best Isopure is considered to be the purest protein source commercially available. It is used for weight loss and/or muscle gain by millions worldwide. Just mix Isopure powder with milk, water or tea and you'll have a very pure protein source.

Their potential benefits or risks weren't properly presented on the over 65 years age group. I will try to point out below a few facts about using these protein sources by the elderly:

First of all I must point out that adequate amounts of high quality proteins are essential for slowing down/treating sarcopenia. These should however be accompanied by regular exercise to decrease whole body fat-free mass. Inadequate protein intake can lead to adverse metabolic and physiological accommodation responses that include the loss of fat-free mass and muscle strength and size. Science Daily for example has recently published a study to suggest that a diet containing moderate amounts of protein-rich food such as beef, fish, pork, chicken, dairy or nuts may help slow the deterioration of elderly.Protein supplements can also increase insulin-like growth factor I levels; increased IGF-l like levels will subsequently decrease Type 1(female) and 2 (male) osteoporosis.

Energy intake is lower in elderly. WHO recommends a 2050 kcal/day intake for people over 75 (in 23-50 years age group the recommended value for males is 2700 kcal). Protein intake however remains the same (56 g daily). This means older people should eat fewer carbs and more proteins - zero/low carbs Isopure Proteins are ideal for this task.

Elderly people should however keep in mind that, even though protein supplements are good for them, they shouldn't use them all the time and especially shouldn't use them as the main energy source; metabolic protein breakdown can lead to large amount of ketones which makes the blood more acid and affects the liver and the kidneys. This is especially the case with Zero Carb Isopure products as they have very high protein levels.

As a conclusion, if you are an elderly person you should only use moderate amounts; more than that the risks are pretty high and you should be careful. If you have kidney or liver diseases avoid using them without medical advice.

By: HIS-Design

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Nutrition For Elderly

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