One of the most rewarding aspects of my job is providing clients with reliable answers to their questions by delving into scientific research and analyzing studies.
Whether it’s about finding healthier alternatives to favorite sweet treats, improving performance in sports, or relieving joint pain, my mission is to offer evidence-based information and practical solutions that you can implement.
In this article, I aim to address recent inquiries that I believe will be interesting and beneficial to all readers. However, if you have any questions or need further information after reading this, please don’t hesitate to contact me. I’m always here to help!
QUESTION: “I see conflicting reports on TV about coffee and caffeine. Some say it’s OK, others say it’s good to have daily, and some say it’s unhealthy. What is the truth?”
ANSWER: Numerous independent studies have consistently shown that consuming caffeine in small amounts can have positive effects. Caffeine enhances mental awareness, improves metabolic function and energy levels, reduces perceived exertion during exercise, and enhances overall performance. It is generally considered safe when consumed in moderation.
However, it’s important to note that excessive caffeine intake, surpassing 300mg daily, can lead to unpleasant side effects such as jitters, headaches, heart palpitations, nervousness or anxiety, and fatigue. Regular and high-volume caffeine consumption can also lead to addiction and result in withdrawal symptoms when stopped abruptly.
QUESTION: “My doctor recommends increasing my calcium intake to improve bone density. Should I take the supplement form or eat more dairy?”
ANSWER: Whenever possible, obtaining essential nutrients through a balanced diet is advisable rather than relying solely on supplements. This is particularly relevant for vitamins and minerals like calcium, as they often require other compounds, such as vitamin D-3, for optimal absorption and utilization by the body.
A well-balanced meal that includes a variety of colorful fruits and vegetables is an excellent source of high-quality essential nutrients. While calcium-rich dairy products are a traditional option, other healthy foods provide ample calcium.
These include broccoli, kale, collard greens, oysters, shrimp, salmon, clams, and fortified foods like cereals.
QUESTION: “I’m not much of a meat eater but I need more protein. Would taking shakes or powders be enough?”
ANSWER: Numerous protein supplements are available on the market, and their effectiveness can vary. It’s important to understand what you’re taking and why, as this knowledge can help you make informed decisions, save money (protein supplements can be quite pricey), and avoid potential digestive issues associated with certain formulations.
Opting for a high-quality whey protein blend, such as one that combines whey protein isolate, concentrate, and hydro isolate, can be beneficial. This blend provides fast and medium-digesting protein forms your body can efficiently utilize.
Incorporating such a protein shake into your daily routine, either as a snack or a meal replacement, can be acceptable. However, it is crucial not to replace natural food sources with supplements completely.
*SIDENOTE: If you prefer non-meat protein sources, options like quinoa, beans, lentils, nuts and seeds, tofu, and Greek yogurt are excellent alternatives.
QUESTION: “Is there any truth to the reports that diet can prevent serious illnesses like Covid-19?”
ANSWER: Yes! It is important to note that the following answer is not medical advice, and any concerns or symptoms related to illnesses should be discussed with your healthcare provider.
As reported by Harvard Health, recent studies indicate that individuals who consume a diet rich in fresh fruits and vegetables have a 10% lower risk of developing symptomatic Covid-19 and related diseases.
Furthermore, the data reflects a 41% lower rate of developing severe illness within this same group.
The key lies in reducing inflammatory markers through an antioxidant-rich diet. Elevated levels of inflammation have been shown to impact immune response and prolong recovery from illness negatively.
Focusing your diet around foods high in antioxidants, such as blueberries, raspberries, pomegranates, broccoli, spinach, carrots, potatoes, red bell peppers, kale, squash, beets, and cabbage, can significantly improve your immune system and provide substantial health benefits for all your body’s primary systems.
I have addressed several questions here and would be delighted to share more answers in future installments.
Additionally, I encourage you to explore the Twenty-First Century Aging catalog for additional articles on nutrition, as there are now over 100 informative pieces to choose from!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging