Exercise Nutrition for Adults Older Than 40 Years

In general, nutrient needs do not change much for older individuals who exercise regularly yet moderately for the purposes of chronic disease risk reduction. Overall diets should reflect those recommended by such authorities as the American Dietetic, Heart, and Diabetes Associations, with special attention to ensuring ample protein and antioxidant intakes. Proper timing and amounts of nutrients consumed before physical activity should be practiced, to ensure adequate fueling while minimizing gastrointestinal discomfort. Consuming energy during activities lasting less than 90 minutes is unnecessary if the individual is well fueled before starting. After exercise, consuming a blend of carbohydrate and protein is often advocated for glycogen resynthesis and muscle protein repair, but the importance of this for those not engaging in regular vigorous activity remains to be clarified. Adequate hydration is critical to physical performance and health during exercise, particularly in the heat. Because thirst might not sufficiently reflect fluid needs of older individuals, this matter deserves special attention. Sports drinks are generally not necessary for events lasting less than 60 minutes and may provide unwanted calories, sugars, and sodium for older exercisers. Naturally occurring sources of electrolytes may be preferable.

Nutrition for Women in the Prevention and Treatment of Type 2 Diabetes and Cardiovascular Diseases

Awareness of women's risks for type 2 diabetes and cardiovascular diseases must be promoted by health care professionals. For overweight and obese women, weight reduction is critical for reducing risks; prevention of excess weight gain must be encouraged for women of healthy body weight. Vulnerable times for weight gain during a woman's life cycle include early adulthood, the childbearing years, and menopause. Thus, healthy diet and exercise behaviors must be particularly emphasized during these years. Polycystic ovary syndrome is also associated with obesity, insulin resistance, and cardiovascular disease risk, and weight loss can lower these risks. Foods comprising diets associated with reduced cardiovascular disease and type 2 diabetes risks tend to be unrefined plant foods (vegetables, legumes, fruits, whole grains, nuts, seeds), low-fat dairy products, fish rich in omega-3 fatty acids, and lean sources of protein. Artificial trans fatty acids should be avoided and saturated fats cholesterol, sodium, and added sugars minimized. A balance of micro-nutrients and fiber should be obtained from wholesome food sources rather than supplements. Dietary counseling for women should consider the context in which they live, cultural aspects, socioeconomic factors, menstrual cycle influences on food intake, and warning signs for eating disorders. Continued gender-specific research will be helpful in discerning the most effective lifestyle interventions for women.

Nutrition Review: Diet and Metabolic Syndrome

Since most components of metabolic syndrome are related to lifestyle, exercise and diet are critical aspects of treatment. Most patients will need to reduce body weight. Some flexibility in dietary macronutrients is allowed, depending on the patient's metabolic profile and responsiveness. Types of fats and carbohydrates are particularly important. Artificial trans fats should be eliminated as much as possible and saturated fats minimized. Carbohydrates should be mainly unrefined and unprocessed, emphasizing fiber and low glycemic index, while keeping added sugars low. Monounsaturated fats are the best replacements for saturated fats and refined carbohydrates within energy and total fat limits. Micronutrients that may be beneficial for metabolic syndrome include vitamin D, calcium, magnesium, and potassium from whole food sources. Excess sodium chloride, as well as meal skipping, should be avoided.