As we age, staying active is one of the most important aspects of maintaining our vitality. Movement is not just about fitness; it’s the key to a fulfilling, independent life. Whether walking, gardening, or playing with grandchildren, movement keeps us connected to the world around us. But to keep moving, we must fuel our bodies with the proper nutrition. Think of your body as a machine—movement is the engine, and balanced nutrition is the fuel that keeps it running smoothly. In this edition of Healthier You, we will explore how proper nutrition enhances movement, how supplements can fill in the gaps, and why protein is critical for keeping you active and strong.

Movement is Life – Keep It Going with Nutrition

The truth is simple: if we want to keep moving, we need to eat in a way that supports our bodies. As we age, our metabolism slows down, and we naturally lose muscle mass, leading to decreased strength and mobility. This is where nutrition plays a critical role. The right foods provide the energy to move, the nutrients to recover, and the support to keep our bodies strong and flexible. Just like a car needs high-quality fuel to run efficiently, our bodies need high-quality nutrition to stay in motion. Without it, energy levels plummet, muscles weaken, and it becomes harder to stay active. So, how can we fuel our bodies to make movement easier and life more enjoyable?

Just like a car needs high-quality fuel to run efficiently, our bodies need high-quality nutrition to stay in motion. Without it, energy levels plummet, muscles weaken, and it becomes harder to stay active. So, how can we fuel our bodies to make movement easier and life more enjoyable?

Nutrition to Power Your Movement

I fuel my movement to enhance the quality of my life with a balanced diet rich in essential nutrients. Here are the key elements I focus on:

• Protein for Strength and Recovery: Muscle strength is the cornerstone of mobility. As we age, we lose muscle mass—a condition known as sarcopenia—but we can slow this process with the right nutrition. Protein is essential for building and maintaining muscle. Lean sources like chicken, fish, eggs, and plant-based proteins such as beans and legumes should be a regular part of your diet. Protein not only helps you stay strong but also aids in muscle recovery after physical activity.
• Healthy Fats for Joint Health: To move comfortably, our joints need support. Healthy fats—like those found in avocados, olive oil, nuts, and seeds—play a key role in reducing inflammation and keeping joints flexible. This is particularly important for those who experience stiffness or discomfort as they age.
• Carbohydrates for Energy: Every movement requires energy, and carbohydrates are the body’s primary source of fuel. Choose complex carbohydrates such as whole grains, fruits, and vegetables to provide steady, long-lasting energy that keeps you moving all day long. These nutrient-dense carbs also support brain function, which is critical for maintaining coordination and balance.
• Vitamins and Minerals for Mobility: Certain vitamins and minerals are crucial for keeping you on your feet. Calcium, magnesium, and vitamin D work together to strengthen bones, support muscle function, and aid in post-activity recovery. Foods like leafy greens, dairy products, and fortified plant-based milks provide these essential nutrients.

The Role of Supplements in Supporting Movement

While a balanced diet is the best way to fuel your body, supplements can help fill in nutritional gaps, especially as absorption may decrease with age. Here are a few supplements that I recommend supporting movement and overall vitality for those 50+:

• Omega-3 Fatty Acids: Omega-3s, found in fish oil, support joint health by reducing inflammation, making movement easier and more comfortable.

• Vitamin D, Magnesium, K2 and Calcium: These nutrients are essential for bone health. Strong bones are the foundation of movement, reducing the risk of fractures and keeping you active.
• Essential Amino Acids (EAAs): If you’re struggling to get enough protein through food, consider supplementing with EAAs. EAAs are the building blocks of protein and are especially important as we age to support muscle repair and prevent muscle loss.
• Chondroitin: Chondroitin is a key supplement for joint health as it helps maintain the elasticity and lubrication of your joints. It plays a significant role in reducing pain and slowing the progression of joint degeneration, making it an excellent choice for supporting smooth, flexible movement as we age.

Movement and Maintaining a Healthy Weight

Movement and nutrition are tightly connected when it comes to weight management. Carrying extra weight can make it harder to move, putting strain on joints and muscles. Balanced nutrition helps you maintain a healthy weight, which in turn makes movement easier and more enjoyable.

• Choose Whole, Nutrient-Dense Foods: Focus on eating unprocessed, whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, processed foods that can lead to weight gain and sap your energy.

• Mind Portion Sizes: With a slower metabolism, it’s easy to overeat. Stick to smaller, frequent meals throughout the day to keep your energy levels steady without overloading your system.
• Stay Hydrated: Hydration is key for mobility. Water lubricates the joints, supports muscle function, and helps regulate body temperature. Drinking enough water throughout the day helps keep your body moving smoothly.

The Importance of Protein and Amino Acids in Movement

One of the most important nutrients for movement is protein, particularly Essential Amino Acids (EAAs). As we age, the body’s ability to absorb and utilize protein decreases, making it harder to maintain muscle mass. Protein is the building block of muscles, and EAAs are the foundation of protein. They help repair tissues, build muscle, and keep you strong.

Benefits of EAAs for Movement:

1. Boost muscle repair and growth.
2. Improve muscle endurance and recovery.
3. Reduce muscle soreness and fatigue.
4. Help balance blood sugar levels, which supports steady energy.
5. Minimize muscle loss, promoting overall strength and mobility.