Several healthcare experts recommend that middle aged people take part in yoga because of its many benefits including slowing down the aging process, improved quality of sleep, alleviates anxiety and depression, reduces the risk of stroke and heart attack, and much more. With an increasing number of older adults experiencing significant health challenges, many are looking for ways to improve their circumstances and research has shown that 38 percent of all people who practice yoga are over the age of 50. If you are considering taking part in this type of exercise, there are certain things you will need to take into consideration, and this includes your supplement intake to ensure that you get the best out of your yoga sessions.
Vitamin B12 Complex
The word ‘complex’ here means that the supplement is made up of all the required B vitamins that complement each other when combined. These vitamins include niacin, thiamine, folic acid and more. You can also find vitamin E in some of the popular B12 complex formulas. There are many benefits associated with vitamin B12, these include the following:
- Prevents Anaemia and helps to form red blood cells
- Prevents major birth defects
- Prevents osteoporosis and supports bone health
- Reduces the risk of macular degeneration
- Improves mood
- Prevents the loss of neurons in the brain
- Gives you an energy boost
- Improves heart health
As well as taking vitamin B12 supplements, you can also find it in the following foods:
- Kidney
- Liver
- Clams
- Beef
- Sardines
- Fortified cereal
- Fortified nutritional yeast
- Salmon
- Trout
Protein
Protein is a macronutrient required for the muscle building process. It is typically found in animal products, but it is also present in legumes and nuts. Protein makes up approximately 15 percent of a person’s body weight, when it is broken down in the body it helps with metabolism. There are several health benefits associated with protein, these include the following:
- It reduces hunger levels and appetite
- Good for the bones
- Increases strength and muscle mass
- Reduces cravings and the desire to snack at night
- Lowers blood pressure
- Increases fat burning and boosts metabolism
- Facilitates weight loss
- Helps the body repair itself
- Keeps you in shape even in old age
As well as taking a supplement, you also get protein from the following foods:
- Almonds
- Eggs
- Oats
- Chicken breast
- Cottage cheese
- Milk
- Greek yogurt
- Broccoli
- Lean beef
- Tuna
Vitamin C
Vitamin C is also referred to as ascorbic acid, it is responsible for many important functions within the body, these include the following:
- Maintains health of the cells and protects them
- Maintains the health of the bones, cartilage, blood vessels and skin
- Speeds up the wound healing process
A lack of vitamin C can cause scurvy, bad skin, disfigured fingernails, easy bruising, wounds that are slow to heal, swollen, painful joints and a host of other health conditions. As well as taking a supplement, you can find vitamin C in the following foods:
- Oranges
- Orange juice
- Green and red peppers
- Blackcurrants
- Strawberries
- Potatoes
- Brussels sprouts
Glucosamine
Glucosamine plays an important role in developing cartilage; it is typically taken as a supplement to treat osteoarthritis and arthritis. The body produces it naturally and it is found in the fluid around the joints. There are several benefits associated with taking glucosamine, these include the following:
- Supports healthy joints
- Reduces inflammation
- Treats joint and bone disorders
- Treats interstitial cystitis
- Treats inflammatory bowel disease
Yoga For Over 45s
- The Class For You: There are different types of yoga, some of them are high paced and others are more suited to beginners. Lyengar, Kundalini and Yin yoga classes are often recommended for older people. They are of a slower pace and many of the poses involve being in a seated position.
- Find the Right Teacher: Some teachers are not going to be for you, and it’s not that they are a bad teacher, they just don’t suit your style. This is especially true if you are looking to take part in a slower pace of yoga.
- What do You Want to Accomplish? Being clear about your goals will help you find the right instructor that will encourage you to reach them.
- Pre-Existing Conditions or Injuries: If you are suffering from a pre-existing condition or you suffer from any injuries, it is important that you let your instructor know so that they can support you in the best way possible.
- Be Responsible For Your Own Well-Being: It is important that you don’t surrender responsibility for your safety to a yoga instructor. You know your body and what you are capable of; therefore, if you find that any of the poses are too challenging for you, don’t do them.
- Move Slowly: When it comes to yoga, there is no rush, as you transition from pose to pose, move slowly at the same time as staying mindful of the advice you are hearing from your instructor.
- Pay Attention to Your Body: Whilst you are performing the yoga poses and the following day after a session, pay attention to the way your body feels. If you feel as if you have overexerted yourself in anyway, make sure you fully recover before going back. Take note of the positions that you feel may have affected you in a negative way, and when you return to class, don’t repeat them.