Your Health: What are the essential vitamins for people over 50?

What are the essential vitamins for people over 50?

by Sean M. Crosetti, MBA, PharmD, Crosetti Health & Wellness

Last week I had the pleasure to speak to a group of people about the needs of supplements for people over 50 years of age; it included specific supplements for people taking certain classes of medications and the vitamins essential for that age group. In that spirit I will discuss with you the vitamins/minerals that are essential to those people (daily amounts based on a person with normal body functions):

Vitamin D Without this vitamin, the body is not able to efficiently absorb Calcium; so this vitamin is essential for the maintenance of bone density and health. Vitamin D may also help reduce the risk of heart disease, inflammation, and diabetes. You can get this from fatty fish, fish liver oils, fruit juice, dark green leafy vegetables, egg yolks, fortified dairy, and fortified cereals. The other way to get Vitamin D is through sunlight on the skin. The amount received is dependent upon the strength of the sunlight, the use of sunscreen, the amount of time in the sun, and the degree of pigmentation of the skin. As we are spending more time in inside instead of outside the need for supplements has increased. The daily recommended amount of Vitamin D if you are age 51–70, is at least 15 mcg (600 IU) each day, but not more than 100 mcg (4,000 IU). If you are over age 70, you need at least 20 mcg (800 IU), but not more than 100 mcg (4,000 IU).

Calcium As stated above, this mineral is essential for the maintenance of bone density and health. Something to keep in mind, it is much, much, much easier to maintain good bone density than to try to repair bone loss (actually it is almost impossible to repair bone loss). You can get calcium from milk and other dairy, some forms of tofu, darkgreen leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods The daily recommended amount of Calcium for men 51-70 is 1,000 mg and for men over 71, it is 1,200 mg per day. For women, no matter the age, is 1,200 mg per day. One other thing, if you are being treated at all for bone weakness/low bone density/osteoporosis and not taking a Calcium and Vitamin D supplement, you are wasting your time/ effort/money. Your current intake of Calcium got you to this state of poor bone density, only an increase in Calcium absorption will allow the other changes to take affect.

Vitamin B12 This Vitamin keeps the body’s nerve and blood cells health which can help with anemia, Alzheimer’s, macular degeneration, etc. You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals The daily recommended amount of Vitamin B12 is 2.4 mcg for both men and women

Vitamin B6 Vitamin B6 aids in the production of neurotransmitters. These help brain and nerve cells transmit to each other with key benefits to metabolism, immunity, memory loss, arthritis, and diabetes. Vitamin B6 is found in a wide variety of foods including: fish, beef liver, starchy vegetables, and fruit (other than citrus). The daily recommended amount of Vitamin B6 for men is 1.7 mg. For women 1.5 mg per day. Vitamin B9 Studies have shown the Vitamin to slow or prevent memory loss, helps convert carbohydrates in energy, protect skin from premature aging, and increase red blood cell production. Vitamin B9 can be found in vegetables and fruit, such as broccoli, brussel sprouts, spinach, and oranges. It can also be found in nuts, beans, and peas. The daily recommended amount of Vitamin B9 is 400 mcg DFE (400 mcg as food, 667 mcg as supplement with food, 800 mcg as supplement without food) Almost all these essential elemental needs can be met with a good daily vitamin taken every day. Please remember each person is different and the required dosing to maintain efficient body function may differ from what is written in this article and to consult with your care provider when you are going to start/stop/ change any prescribed medication or over the counter supplement. Please feel free to reach out to us at Info@Crosettis.com, or your care provider, with any questions about this article. Let me know if you would like me to write about a topic of your interest.

Plants on your plate: Tomatoes

by Denise Sullivan, University of Missouri Extension

America’s most popular home garden plant happens to be my favorite (and most successful crop) as well. It doesn’t matter if it is fresh from the garden or prepared into a favorite sauce or salsa, the versatility of the tomato makes it easy to understand why it is America’s favorite. Tomatoes belong to the Solanaceae family, more commonly known as the nightshade family. Other members of the Solanaceae family include peppers, potatoes, tomatillos, eggplant, and even tobacco. For centuries, the association with the nightshade family coupled with the strong scent given off by the plant, led to the myth that tomatoes were truly poisonous. Long before it was considered fit to eat, it was grown only as an ornamental garden plant, sometimes called "love apple." Tomatoes are native to the Andes of Peru, where they first grew in the wild as a bright red, marble-sized, cherrytype tomato. Gradually, they would spread throughout South America and north into Central America but then the trail goes cold until Christopher Columbus’ travels to and from the ‘new world’, which would eventually land the fruit in Spain in the mid-16th century. Over the next several decades, different cultivars spread through Spain, France and Italy and became a widely accepted food in the Mediterranean region. As the tomato varieties spread north and east through Europe, they were not as widely accepted among the English and German and were thought to be poisonous. As the colonies established in the United States, the tomato became less feared. One of the earliest notable growers of tomatoes was none other than Thomas Jefferson, a remarkably progressive Virginia farmer as well as a statesman, who grew them in the late 1780’s. By the early 1800’s, tomatoes had become a common enhancement in the Creole gumbos and jambalayas of Southern cooking. By 1850, the tomato had made its way into most American urban markets and today is grown world -wide, where the temperate seasons allow. California, Florida, and Georgia lead tomato production in the US. Tomatoes are rich in vitamin C, potassium, magnesium, and fiber. They are also one of the richest sources of lycopene, a phytonutrient that shows great promise in cancer prevention. It’s worth noting that the amount of lycopene increases when tomatoes are cooked, as in a sauce. Regardless of that fact, salsa is still my favorite way to enjoy tomatoes. This Greek salsa recipe is a twist on the southwest favorite and gives a nod to the Mediterranean region who first accepted tomatoes. Denise Sullivan is a Nutrition and Health Education Specialist for MU Extension in the Urban West Region, serving Jackson and Platte Counties. For research-based nutrition and food safety information and programs, visit https:// extension.missouri.edu/counties/urbanwest-region

Greek Salsa with Pita Chips

2 cloves garlic, minced 1 tsp. dried oregano 1 tsp. sugar ¼ c. red wine vinegar ¼ c. extra-virgin olive oil 2 c. tomato, diced 2 c. cucumber, diced ½ c. pitted Kalamata olives, chopped ½ c. red onion, diced ½ c. Feta cheese, crumbled 8 pita rounds

1. Wash hands and preparation surfaces. 2. To make dressing, combine garlic, oregano, sugar, red wine vinegar, and olive oil in a small jar and shake to combine. Set aside. 3. Wash tomatoes, cucumbers, and onion. Dice tomatoes, and onion and place in a large bowl. Add the olives and toss with dressing to coat. Chill for at least 30 minutes. Add feta cheese just before serving with pita chips. 4. Preheat oven to 400°F. Cut each pita round in half, then split to separate halves. Cut each pita section into four wedges. (Each pita round will make 16 wedges.) Place wedges on baking sheet and bake for 5 minutes or until lightly browned and crisp.

Nutrition information: Calories: 157, Total Fat: 2g, Saturated Fat: 2g, Sodium: 262mg, Carbohydrates: 20g, Fiber: 2g, Protein: 4g Recipe adapted from delish.com, analyzed by verywellfit.com

Protect your feet when tackling home improvement projects

(StatePoint) Did you know many home and yard projects contain hidden dangers for your feet? The good news though, according to foot and ankle surgeons, is most injuries are avoidable if you take appropriate precautions. Amber Shane, DPM, FACFAS, an Orlando-area foot and ankle surgeon and Fellow Member of the American College of Foot and Ankle Surgeons, sees many patients coming in with foot and ankle injuries from home improvement projects gone wrong. “Feet may be the last thing people think about while working on home improvement projects, but we see so many different types of foot and ankle injuries in our office -- many of which can be avoided with proper shoe wear and extra caution,” Dr. Shane says. Dr. Shane advises to avoid working in bare feet or in sandals when engaging in any projects around the house, even the projects that seem harmless such as power washing decks or using a ladder. According to Dr. Shane, if you’re not paying close attention while power washing, and not keeping a firm grip on the machine, the stream from the washer can hit your feet instead of your intended object. “The pressure from a heavy-duty power washer is strong enough to take off the superficial layer of skin, especially on the toes. So, it’s best to wear fully closed-toed shoes to help avoid injury or damage to the skin,” she says. Dr. Shane recommends wearing a sturdy, supportive shoe with good treads when doing roofing work or projects that require climbing up and down a ladder. “Sturdy shoes will provide proper traction to keep a good grip and prevent any slipping. Repeated climbing on ladders without good support can lead to injuries, including stress fractures and neuromas or nerve compressions,” she says. When working on wood surfaces such as decks or flooring, it’s best to wear closed-toe shoes to save your feet from slivers or puncture wounds from nails or wood splinters. Dr. Shane suggests, “To help protect your feet from injury, avoid wearing flip flops or soft-soled shoes, such as popular foamtype clogs, while in a construction zone with exposed wood.” If an injury does occur, Dr. Shane recommends contacting a foot and ankle surgeon near you to have the injury properly examined and treated, or for serious injuries, visiting the closest emergency room. To find a foot and ankle surgeon in your area and for more healthy feet tips, visit the American College of Foot and Ankle Surgeons’ patient education website at FootHealthFacts.org. DIY projects can bring tremendous joy and satisfaction to homeowners. At the same time, they are associated with certain risks. Use proper care and precaution to keep your feet safe and injury-free.

THEME: KIDS CLASSICS

ACROSS 1. E-wallet content 6. Pen ____ 9. *Rubik's ____ 13. Bryan Stevenson's "Just ____" 14. *____-Wan Kenobi 15. Egyptian falcon-headed deity 16. Top of a steeple 17. *"____-I-Am" 18. Vernacular 19. *"Walking" spring toy 21. *Purple dinosaur 23. Foot the bill 24. Smidgen 25. *KIDZ ____ 28. Like a mattress? 30. Stay clear of 35. *Dumbo's were huge 37. *Arnold Lobel's "Frog and ____" 39. Emotional punishment 40. At the summit of 41. Young hooter 43. Shakespeare's hometown river 44. Increase rpms (2 words) 46. *Pinocchio or Baron Munchausen, e.g. 47. Retired, shortened 48. Soft palate vibrations 50. Bob of the boxing world 52. Bovine hangout 53. Give the cold shoulder 55. Unagi on sushi menu 57. *Place called Sesame 60. *Place for Pong and Pac-Man 63. Semolina source 64. It would 66. Mourning fabric 68. Arterial blood vessel 69. Atlantic catch 70. Partner of pains 71. Emeralds and rubies 72. *One of "Little Women" 73. Haul something heavy DOWN 1. German river 2. Large edible mushroom, pl. 3. Seed covering 4. Substitute for tender 5. *Shenzi, Banzai and Ed in "Lion King" 6. *One in a pocketful 7. Lawyers' league 8. Horizontal bar dance 9. It's knee high by the Fourth of July? 10. Strong desire 11. Channel marker 12. Eastern Standard Time 15. What bullies do 20. City in Japan 22. Past tense of eat 24. Popular salad dressing 25. *Winnie and Paddington 26. Derived from oats 27. Utah city 29. Thanksgiving turkey, e.g. 31. Burn to a crisp 32. Václav of Czechoslovakia 33. Be theatrical 34. *One of the Darling children 36. Horse prod 38. Letter opener 42. More true 45. Bygone Spanish money 49. "He said, ___ said" 51. Place that attracts visitors, pl. 54. Ancient city in Africa 56. Cooler clime conifer 57. *"One, two, buckle my ____" 58. Four years in the White House, e.g. 59. *"____ of NIMH" 60. *____ Walker, American Girl 61. *"Matilda" and "The Gremlins" author 62. *"The Three Musketeers" sword 63. Tail action 65. *Huck's friend 67. Sixth sense

MDC fall hunting booklets available for deer, turkey, dove, waterfowl

by Joe Jerek, Missouri Department of Conservation

Missouri deer and turkey hunters and waterfowl and dove hunters can get the most current information on upcoming fall hunting from the Missouri Department of Conservation’s (MDC) 2021 Fall Deer and Turkey Hunting & Regulations Information booklet and Migratory Bird and Waterfowl Hunting Digest 2021-2022, available where permits are sold and online. The 2021 Fall Deer and Turkey Hunting & Regulations Information booklet has detailed information on fall deer and turkey hunting seasons, limits, permits, managed hunts, regulations, conservation areas to hunt, post-harvest instructions, chronic wasting disease (CWD) updates, and more. The new booklet also has information on changes for the upcoming seasons, including: Camden, Laclede, McDonald, and Pulaski counties have been added to the CWD Management Zone. During Nov. 13–14, hunters who harvest a deer in the CWD Management Zone must take it (or the head) on the day of harvest to a CWD sampling station. Hunters may transport deer heads out of the CWD Management Zone and deliver them to any approved CWD sampling location within 48 hours of leaving the county of harvest, except on Nov. 13–14 when the head must be taken to a CWD sampling station on the day of harvest. The antler point restriction has been removed for Camden and Pulaski counties. Hunters may now fill additional firearms antlerless permits in 17 counties. Hunters may now fill one firearms antlerless permit in Reynolds and Stoddard counties. Qualifying landowners may now receive two Resident Landowner Firearms Antlerless Deer Hunting Permits in Dent, Douglas, Maries, Phelps, Texas, and Wright counties. The antlerless portion of firearms deer season has been extended from three days to nine. New managed deer hunts have been added, and others have been removed or modified. Hunters without hunter education may now participate in most managed deer hunts, but they must hunt in the immediate presence of a properly licensed adult hunter who is huntereducation certified or exempt. Deer hunting regulations have changed for some conservation areas. The 2021 Fall Deer and Turkey Hunting & Regulations Information booklet is available where permits are sold and online at mdc.mo.gov/about-us/aboutregulations/fall-deer-turkey-huntingregulations-information. MDC’s new Migratory Bird and Waterfowl Hunting Digest for the 20212022 hunting season is now available where permits are sold and online. The handy, free guide has detailed information on waterfowl hunting along with hunting doves and several other migratory game birds such as rail, snipe, and woodcock. It also has information on needed permits and duck-stamp requirements, hunting seasons and limits, hunting areas, regulations, and more. The new Migratory Bird and Waterfowl Hunting Digest also has new information for the upcoming season, including: New duck-season-date formulas were approved by the Conservation Department for 2021 through 2025. The boundary between the North and Middle zones has changed near St. Louis and between Columbia and Miami. Learn more about waterfowl hunting in Missouri and view the new Migratory Bird and Waterfowl Hunting Digest online at mdc.mo.gov/huntingtrapping/species/waterfowl. Get more information on dove hunting, along with other game-bird species, online at mdc.mo.gov/huntingtrapping/species. Buy Missouri hunting and fishing permits from numerous vendors around the state, online at mdc.mo.gov/ permits , or through MDC’s free mobile app, MO Hunting, available for download through Google Play or the App Store.

Lake City Range free day at the range on July 17th; shotgun reloading class on July 24th

Lake City Shooting Range is hosting a free day at the range on Saturday, July 17th from 10:00am—4:30pm. During regular operating hours, the hourly fee is $4/hour for rifle, pistol, trap and skeet, and archery ranges. Lake City will also host a shotgun reloading class on Saturday, July 24th from 8:00am—9:30am. This class covers the basic equipment, materials, and techniques needed to reload ammunition and customize the loads to your firearms. We will demonstrate the process and then give you some handson experience reloading ammunition. All equipment and materials are provided. Registrants must be 18 years of age or older. Call 816-249-3194 to register. A crossbow shooting class will be held Saturday, July 31st from 1:00pm— 3:00pm at the range. Registration required (ages 10+, ages 10-15 must be accompanied by a participating adult). Crossbows have been used since the time of ancient Greece. Their design makes for a fast, efficient hunting device and they are also fun and exciting to shoot. Come learn how to properly handle these bows and see what it takes to be on target.

Lake City Shooting Range is located at 28505 E Truman Road on the north side of Landahl Park. For more information or to register for upcoming events, call 816- 249-3194.

Photo credit: MDC 2021 hunting and regulations booklets for deer, turkey, dove, and waterfowl are now available where where permits are sold and online at www.mdc.mo.gov. Photo credit: MDC