7 Essential Nutrients You Must Take After 40 to Stay Healthy and Prevent Disease

7 Essential Nutrients You Must Take After Your 40s!

While balanced nutrition is important at every age, there are specific nutrients you need to pay closer attention to once you hit your 40s. As we age, our bodies gradually lose the ability to produce or absorb nutrients efficiently. After menopause or during midlife, the risk of developing conditions like heart disease, stroke, osteoporosis, diabetes, and high blood pressure significantly increases. Let’s explore the must-have nutrients for a long and healthy life.

To Prevent Osteoporosis – A Common Midlife Condition:

Calcium and Vitamin D

One of the most important health concerns for middle-aged women after menopause is osteoporosis. During the 3 to 5 years following menopause, bone density starts to decline rapidly. This makes bones thinner and more fragile, increasing the risk of fractures—even from light impact or minor injuries. If the spine or hip bone breaks, it can significantly affect mobility and lead to other complications. The same risk also applies to men going through andropause.

The two most essential nutrients for preventing osteoporosis are calcium and vitamin D. Women over 50 are recommended to consume 1200mg of calcium daily. If it’s hard to get enough from food alone, calcium supplements can help. Calcium not only supports bone health but also helps reduce fat absorption, boosts fat metabolism, and calms the muscles and nerves. Taking calcium after meals can improve absorption because stomach acid helps calcium dissolve better.

But calcium alone isn't enough. From the late 30s onward, bones lose calcium faster than they store it. Vitamin D plays a key role in slowing this down. It helps your body absorb calcium and supports muscle function, so it’s essential to get enough. While vitamin D is naturally produced when your skin is exposed to sunlight, the skin's ability to create vitamin D decreases with age—making supplements important.

To Prevent the World’s Leading Cause of Death: Cardiovascular Disease

Omega-3 Fatty Acids and Coenzyme Q10

Cardiovascular diseases are the number one cause of death worldwide. As we age, it becomes even more important to take care of our blood vessels. Aging can weaken blood vessel walls, increasing the risk of heart and brain diseases. When waste builds up in the blood vessels supplying the brain, it can even cause vascular dementia.

One of the key nutrients for protecting your blood vessels is omega-3 fatty acids. Omega-3 strengthens blood vessels, lowers triglyceride levels, and helps blood flow smoothly. It also helps reduce blood pressure and heart rate, lowering the risk of heart-related illnesses.

Omega-3 is also crucial for eye health. The DHA in omega-3 forms a key part of your eye’s nerve and retina cells, while EPA helps reduce inflammation. Taking omega-3 regularly can help prevent eye conditions like dry eyes and macular degeneration. However, omega-3 can’t be made by the body, so you need to get it from food or supplements.

Along with omega-3, another nutrient that helps manage blood pressure is Coenzyme Q10. This is a vital component in the mitochondria, where your cells produce energy. Unfortunately, your body’s ability to produce CoQ10 declines with age, so regular supplementation is recommended.

To Strengthen Immunity and Prevent Dementia:

B Vitamins

To Slow Down Aging:

Vitamin C and Collagen

After 40, taking a wide range of vitamins becomes more important. Among them, B vitamins are especially essential for supporting immune function and metabolism. As we age, our metabolism slows down and immunity weakens. B vitamins help process carbohydrates and fats in the body, assisting with fat reduction and supporting brain health.

One of the most crucial B vitamins is Vitamin B12. When we eat too much protein-rich food like meat, a substance called homocysteine builds up in the body. This increases the risk of blood clots and oxidative damage, raising the risk of stroke and damaging brain cells, which leads to memory loss. Vitamin B12 helps lower homocysteine levels, which may help reduce the risk of dementia.

Postmenopausal women with low vitamin B12 levels are also more prone to anemia. Another key B vitamin is folate, often known for being essential during pregnancy, but it’s just as important for older adults. Folate is necessary for making red blood cells, and deficiency can lead to symptoms like weight loss and anemia. It can also increase homocysteine levels, raising the risk of heart disease.

You should also consistently take Vitamin C, a powerful antioxidant that removes harmful free radicals—the major cause of aging. Vitamin C helps your body produce collagen, so taking them together boosts absorption and promotes healthy skin and joints.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.

Schizophrenia: Causes, Symptoms, Diagnosis, and Treatment Explained

Definition

Schizophrenia is a mental disorder characterized by symptoms such as delusions, hallucinations, disorganized speech and behavior, and emotional blunting. It can also impair social functioning. In some patients, the prognosis may be poor and the condition can become chronic, causing significant distress to both the individual and their family. However, recent advances in treatment, particularly medication, highlight the importance of early diagnosis and intervention.

Causes

While the exact cause of schizophrenia remains unclear, it is generally recognized as a biological brain disorder. Like other chronic conditions such as hypertension or diabetes, schizophrenia is believed to be influenced by multiple factors—biological, genetic, and psychological stress.

Biologically, one leading hypothesis suggests that the brain produces excessive dopamine, a neurotransmitter. However, why this imbalance occurs is still unknown. Abnormalities have also been observed in specific brain areas such as the frontal lobe, limbic system, and basal ganglia, which may be linked to the development of the disorder.

In terms of genetics, schizophrenia is thought to have a hereditary component, although no specific gene has been identified. Even among identical twins, the chance of both developing schizophrenia is only about 50%, and the disorder can occur even in individuals without any family history—indicating that genetics alone are not the sole cause.

Psychological factors such as stress are also believed to play a role. Some individuals may have a biological vulnerability in the brain, which—when combined with environmental stress or trauma—can trigger schizophrenia. However, schizophrenia can affect all social classes globally and is not caused by parenting style or childhood upbringing. Emotional shock or difficult childhood experiences do not directly cause schizophrenia. Although temporary psychotic symptoms may appear after intense emotional trauma, these typically resolve over time and are not diagnosed as schizophrenia.

Symptoms

Though schizophrenia is described as a single disorder, it actually encompasses a group of conditions with similar symptoms but different causes. Patients exhibit a wide range of symptoms, treatment responses, and disease progression.

There are no unique symptoms that exclusively indicate schizophrenia. Therefore, a psychiatric evaluation alone is not sufficient to confirm the diagnosis—other medical and psychiatric conditions must be ruled out.

The core symptoms of schizophrenia include:

Delusions: These are fixed false beliefs that persist despite contrary evidence and cultural norms. They can range from paranoid and grandiose delusions to somatic ones.
Hallucinations: These involve perceiving things that aren't actually present, especially auditory hallucinations, such as hearing voices or music.
Disorganized speech and behavior: Some patients exhibit nonsensical speech or bizarre actions. Others may show catatonia—markedly reduced movement or communication.
Negative symptoms: Over time, patients may show decreased emotional expression, lack of motivation, and withdrawal from social interaction. These are called “negative symptoms” as they reflect a reduction in normal psychological functions.

Diagnosis and Tests

Schizophrenia is diagnosed through psychiatric evaluation, patient history, and interviews by a psychiatrist. The diagnostic criteria follow the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition) published by the American Psychiatric Association in 2013:

A. Characteristic Symptoms:
At least two of the following symptoms must be present for a significant portion of a one-month period (or less if successfully treated), with at least one being (1), (2), or (3):

Delusions
Hallucinations
Disorganized speech
Grossly disorganized or catatonic behavior
Negative symptoms (e.g., diminished emotional expression or avolition)

B. Social/Occupational Dysfunction:
For a significant time since the onset of the disturbance, one or more major areas of functioning (e.g., work, interpersonal relationships, self-care) are markedly below previous levels.

C. Duration:
Continuous signs of disturbance must persist for at least 6 months, including at least 1 month of active-phase symptoms. The remaining time may include prodromal or residual symptoms, with less severe manifestations.

D. Exclusion of Schizoaffective and Mood Disorders:
To rule out these disorders:

No major mood episode has occurred alongside the active-phase symptoms
If mood episodes have occurred, they were brief compared to the total duration of the illness

E. Exclusion of Substance or Medical Conditions:
Symptoms must not be due to the physiological effects of substances or other medical conditions.

F. Consideration of Developmental Disorders:
If there’s a history of autism spectrum disorder or childhood communication disorders, schizophrenia is only diagnosed if prominent delusions or hallucinations persist for at least one month.

Treatment

Medication is the cornerstone of schizophrenia treatment and is essential. Combining drug therapy with psychotherapy, psychosocial rehabilitation, and education for family members results in better outcomes.

Antipsychotic medications, introduced in the 1950s, are still the primary treatment. First-generation drugs had strong side effects and limited effects on negative symptoms. Today, newer second-generation antipsychotics offer improved efficacy and fewer side effects. Long-acting injectable formulations, effective for over a month, are now available and help improve adherence.

Medications are effective in about 70–80% of patients, although drug choice and dosage vary between individuals. Recurrent episodes may respond less well than the initial treatment.

Hospitalization may be considered for accurate diagnosis, medication adjustments, or if there is risk of harm to self or others.

Day hospitals (partial hospitalization programs) allow patients to receive intensive treatment during the day while returning home at night—bridging the gap between inpatient and outpatient care.

Prognosis and Complications

Long-term studies following patients 5–10 years after their first hospitalization show that about 10–20% achieve good outcomes. However, about half may experience poor results including frequent relapses and depressive episodes. Nevertheless, 20–30% of patients are estimated to lead relatively normal lives. Compared to mood disorders, schizophrenia has a less favorable prognosis.

Prevention

There is currently no known way to prevent schizophrenia. However, research is ongoing to identify individuals at high risk—those with early or mild symptoms—in order to intervene before full onset.

Diet and Lifestyle

No specific diet is known to help schizophrenia. However, maintaining a regular daily routine is crucial. Aerobic exercise has been shown to improve negative symptoms and assist in weight management.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Understanding Inflammation in the Body: What Your C-Reactive Protein (CRP) Level Reveals

A Marker That Reveals Inflammation in Our Body

Inflammation tests conducted at hospitals can indicate the severity of inflammation, but they cannot diagnose its exact cause or pinpoint its location.

Inflammation can occur due to bacterial or viral infections, autoimmune diseases, or even when cancer spreads widely. To make a diagnosis, additional blood or urine samples may be needed to confirm an infection. In some cases, imaging tests such as plain radiography, MRI scans, or radionuclide scans may be required to detect tumors or abscesses, which are sites of inflammation.

What Are Inflammatory Proteins?

When the body experiences damage or infection, it produces more of a special type of protein known as inflammatory proteins.

In hospitals, blood tests are used to measure the levels of these proteins to assess whether inflammation is present. These inflammation tests are often the first ones performed when a patient visits with vague or unclear symptoms. In some infections, inflammation cannot be clearly identified except through such tests, making them crucial.

They are also useful for monitoring the progression of inflammatory conditions like rheumatoid arthritis, or assessing how well a treatment is working.

A Quick Indicator of Inflammation: C-Reactive Protein (CRP)

One of the most specific markers that reflect inflammation is a protein called C-reactive protein (CRP) in the blood.

Testing CRP levels is considered one of the most important ways to determine whether inflammation exists and to assess its severity. CRP levels can be measured directly from blood samples using testing devices. Because CRP levels change rapidly depending on the degree of inflammation, it is a useful marker for evaluating treatment effectiveness—even before symptoms visibly improve.

CRP levels increase in cases of myocardial infarction, stress, trauma, infections, inflammation, surgeries, and tumors. It can also help distinguish between viral infections and bacterial infections (which cause a significant rise). Additionally, CRP testing is useful for tracking the progression and remission of autoimmune diseases.

Findings from Recent Epidemiological Studies

Recent epidemiological studies suggest that CRP, along with blood lipids, can be used to assess the risk of coronary artery disease.

It has been found that people with high CRP levels are at a significantly increased risk of stroke and heart attack. This implies that inflammatory markers are not only used to detect infections but can also serve as valuable predictors of cardiovascular disease risk.

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Sarcopenia Prevention Tips: How to Protect Muscle Mass as You Age

Unwelcome Guest in Old Age: How to Prevent Sarcopenia

With lifespans extending into the 100s, maintaining health in old age has become more important than ever. One major concern is sarcopenia, a condition that significantly reduces muscle mass and strength. Sarcopenia doesn’t just make you feel weak or unbalanced—it can lead to mobility issues, diabetes, and metabolic diseases, all of which can severely impact your quality of life in later years. The good news? The earlier you start prevention, the better.

Why Does Sarcopenia Happen?

Sarcopenia refers to a noticeable decrease in skeletal muscle mass and strength, particularly in the legs and other large muscle groups. As we age, our bodies naturally lose muscle fibers—our body’s "energy storage units"—which begins as early as our 30s. Muscle loss tends to accelerate after age 50, with an estimated 1–2% decrease in muscle mass each year. By the time we reach our 70s, muscle mass can drop to half of its original level—making early attention and care essential.

The causes of sarcopenia vary. A lack of physical activity and poor nutrition are the most common culprits, but chronic inflammation, hormonal imbalances, and reduced ability to synthesize protein also play major roles.

What Happens When Muscle Mass Decreases?

When sarcopenia progresses, you may start experiencing symptoms like:

Feeling fatigued more easily due to reduced energy reserves
Slower metabolism, leading to frequent weight changes and fat gain
Difficulty managing blood sugar levels—especially in diabetics
Dizziness, frequent falls, and weaker bones

Slower physical responses and poor balance, increasing fall risk

If you notice weaker grip strength or slower walking speed, sarcopenia might be the cause.

Why Sarcopenia Prevention Is So Important

There is currently no definitive cure for sarcopenia. This makes prevention and early management absolutely crucial. Proper nutrition, regular exercise, and lifestyle habits are the most effective tools we have. If you’re over 60, the best time to act is now—every day counts toward maintaining strength and independence.

How to Protect Your Muscles: Sarcopenia Prevention Tips

1. Combine Aerobic and Strength Training

Aim for a mix of both types of exercise:

Daily aerobic activities like brisk walking, jogging, or cycling
Strength training at least twice a week, such as wall push-ups or seated leg lifts

Important for seniors: Always warm up and cool down. Avoid sudden or intense movements, and tailor exercise to your fitness level.

2. Get Enough Vitamin D

Research shows that proper vitamin D levels in older adults can help prevent muscle loss just like exercise. According to Korea Disease Control and Prevention Agency, maintaining a healthy vitamin D level helps reduce age-related sarcopenia.

Spend 20 minutes a day in the sun
Eat vitamin D-rich foods: tuna, salmon, mackerel, cheese, mushrooms

3. Eat Enough Protein

Starting from your 30s, aim for consistent daily protein intake.
Recommended: 1–1.2g per kilogram of body weight
For example, a 60kg person should eat about 60g of protein daily.
Exercising without enough protein can actually reduce muscle mass.

4. Eat Leucine—an Essential Amino Acid for Muscle Building

Leucine cannot be made by your body and must be consumed through food.
Great sources include:
🥚 Eggs
🥛 Milk
🍌 Bananas
🥜 Nuts
🫘 Black beans, soybeans

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Struggling to Sleep? Try Proven Ways to Fall Asleep Faster and Stay Asleep Naturally

Sleepless Nights? Try These Changes

Not being able to fall asleep when you’re supposed to can feel torturous. Sometimes, the pressure of thinking “I must sleep now” can actually keep you awake.

Experts say that falling asleep is a complex process and that it’s normal to take about 10–30 minutes after the lights are off to fall asleep.

However, if you've been lying in bed with your eyes closed for about 30 minutes and still can’t fall asleep, it might be time to make some changes.

The First Step for Those Who Struggle to Fall Asleep

According to the Washington Post, most experts recommend changing your behavioral patterns if you suffer from sleeplessness. This includes not just what you do right before bedtime, but also when and what you eat or drink, and how you spend your free time.

One of the first things to try is setting a consistent wake-up and bedtime. This repetition helps reset your body’s internal clock if it’s out of sync.

Try to stick to this schedule—even on weekends and holidays.

Is Your Bedroom Really a Sleep-Friendly Space?

Transforming your space is almost essential for quality sleep. Use cozy bedding, curtains, or rugs to make your sleeping area feel warm and inviting.

A cluttered bedroom can create a sense of unfinished business or anxiety, which can interfere with your sleep. Try spending just 5 minutes putting things back in place.

Dim lighting is best before bed. If outdoor lights like street lamps are disrupting your sleep, consider using blackout curtains.

If you have a TV in your bedroom and often watch it before bed, it’s better to move the TV outside the room. Studies show that blue light from screens can disturb sleep.

Along the same lines, using your phone or tablet right before bed is not recommended.

Your Body and Mind Need to Relax for Deep Sleep

Beyond what you see, the temperature and scent of your room can also support better sleep. It’s harder to sleep if your room is too warm or your body feels hot. During spring and autumn, the ideal room temperature is around 16–22°C (60–72°F).

In summer or winter, use your heating or cooling appliances to maintain a comfortable temperature.

Adding a pleasant scent to your bedroom can also calm the mind. Aromatherapy scents like lavender can help relax both body and mind.

If your thoughts start racing the moment you lie down, relaxation exercises may help. Techniques like meditation or deep abdominal breathing can help you focus on your breath, let go of thoughts, and release muscle tension.

Another method is to dedicate time earlier in the day to worry. By thinking about your concerns in a different space—outside the bedroom—and writing them down, you can separate what’s within your control from what isn’t, helping to lighten your mental load at bedtime.

Don’t Force It If You Can’t Sleep

Experts say that if you’ve done your best to promote quality sleep but still can’t fall asleep, it’s better to get up rather than lie in bed tossing and turning.

Keep the lighting dim and avoid stimulating activities. Don’t use your phone, as it can keep you awake even longer. Instead, do something boring—like reading a dull book.

Once you start to feel sleepy, return to bed. If you still can’t fall asleep, repeat the same process.

Above all, be patient. Practice these expert tips consistently for at least a month while observing your sleep patterns. Even if you can fall asleep just 10 minutes earlier, that’s progress.

Dr. Craig Canapari, director of Yale Pediatric Sleep Center, told the Washington Post,
"When you fall asleep isn’t something you can fully control. Just try reading or doing something relaxing, and go to bed when you feel tired."

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

Malaria: The Ancient Killer Disease That Still Threatens Millions Today

The Deadly Mosquito Bite That Changed History

One of the most famous victims believed to have died from a mosquito bite is Alexander the Great. While invading India, the local king tried to poison him by coating a woman's skin with toxins, but this plan failed. However, Alexander eventually succumbed to malaria. He died in 323 B.C. near present-day Tehran, suffering from a high fever.

The Tiny Killer That Threatened Humanity

Dante, the author of The Divine Comedy, and England's Charles I also reportedly died of malaria. Before the discovery of quinine, malaria was considered a deadly and untreatable disease. Quinine is a natural remedy extracted from the bark of the cinchona tree, native to the Andes in South America.
In 1820, French scientists Pelletier and Caventou extracted an alkaloid compound from the bark and named it quinine. This medicine became famous for saving monarchs like England’s Charles II and France’s Louis XIV. Quinine also stood out for not causing resistance, unlike many modern malaria drugs.

A Prescription Born from Fear

Today, travelers to malaria-endemic countries often take chloroquine—a synthetic antimalarial drug—not quinine. Chloroquine was first used during World War II, when American soldiers in North Africa and the South Pacific suffered heavy losses due to malaria.
At the time, Indonesia, the main producer of the cinchona tree, was under Japanese control, pushing the U.S. to urgently develop a synthetic drug.
Later, during the COVID-19 pandemic, misinformation spread that chloroquine could prevent or treat the virus. This led to public misuse, prompting health authorities to issue warnings. Korea’s Ministry of Food and Drug Safety clarified that chloroquine is not effective against COVID-19, and taking it without supervision can cause serious side effects to the heart and liver. WHO, FDA, and EMA supported the same stance.

A Disease That Evolves Faster Than We Can Treat It

Like many antibiotics, chloroquine has also lost some effectiveness due to resistance. The number of malaria cases unresponsive to chloroquine is rising.
Malaria is a mosquito-borne, acute febrile infectious disease caused by parasites. It is the most common parasitic disease worldwide and is listed as one of the six most serious diseases by the WHO.
Each year, more than 100 million people are infected with malaria, and 1.6 to 2 million people die from it. In fact, one person dies of malaria every 30 to 40 seconds.

The Rise of Drug-Resistant Malaria

The growing problem of drug-resistant malaria is especially serious in developing countries. Chloroquine-resistant malaria is a leading cause of increased death rates. In cases of Plasmodium falciparum, the most dangerous type, the treatment failure rate with chloroquine is as high as 70–80%.
In comparison, the malaria found in Northeast Asia is relatively mild and is often referred to as "temperate malaria" or "vivax malaria." This form is less likely to be life-threatening and typically recurs every three days.

The Fight Against Malaria Isn’t Over

In the 1940s, China reported 30 million malaria cases per year. But in June 2021, the WHO officially declared China malaria-free.
Japan also made progress through its “Zero Malaria by 2030” campaign. Since 2017, Japan has kept malaria cases under 20 per year, showing that elimination is possible with long-term effort and strategy.

About Me

7 Essential Nutrients You Must Take After Your 40s!

To Prevent Osteoporosis – A Common Midlife Condition:

Calcium and Vitamin D

To Prevent the World’s Leading Cause of Death: Cardiovascular Disease

Omega-3 Fatty Acids and Coenzyme Q10

To Strengthen Immunity and Prevent Dementia:

B Vitamins

To Slow Down Aging:

Vitamin C and Collagen

Schizophrenia: Causes, Symptoms, Diagnosis, and Treatment Explained

Definition

Causes

Symptoms

Diagnosis and Tests

Treatment

Prognosis and Complications

Prevention

Diet and Lifestyle

A Marker That Reveals Inflammation in Our Body

What Are Inflammatory Proteins?

A Quick Indicator of Inflammation: C-Reactive Protein (CRP)

Findings from Recent Epidemiological Studies

Why Does Sarcopenia Happen?

What Happens When Muscle Mass Decreases?

Why Sarcopenia Prevention Is So Important

How to Protect Your Muscles: Sarcopenia Prevention Tips

1. Combine Aerobic and Strength Training

2. Get Enough Vitamin D

3. Eat Enough Protein

4. Eat Leucine—an Essential Amino Acid for Muscle Building

Sleepless Nights? Try These Changes

The First Step for Those Who Struggle to Fall Asleep

Is Your Bedroom Really a Sleep-Friendly Space?

Your Body and Mind Need to Relax for Deep Sleep

Don’t Force It If You Can’t Sleep

The Deadly Mosquito Bite That Changed History

The Tiny Killer That Threatened Humanity

A Prescription Born from Fear

A Disease That Evolves Faster Than We Can Treat It

The Rise of Drug-Resistant Malaria

The Fight Against Malaria Isn’t Over

Know Your Symptoms