Up and Coming Weekly is a weekly publication in Fayetteville, NC and Fort Bragg, NC area offering local news, views, arts, entertainment and community event and business information.
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14 UCW DECEMBER 24-30, 2014 WWW.UPANDCOMINGWEEKLY.COM We've all heard that 60 is the new 40 — but like it or not, 60 is still 60 and, yes, 50 is still 50. As much as we might try to deny it, getting older does take its toll. Over time, wear and tear damages your body's 37 trillion cells, reducing how well they function. You can't see these changes from one day to the next, but you definitely will from one decade to the next. Skin becomes less supple, bones get thinner, and disease risk increases. And then there's that matter of where you left your keys. Even though aging is inevitable, you can slow the process. Eating healthy foods, exercising and managing stress are well-known tactics. And supplements can help you grow old gracefully, too. We've winnowed down this book-worthy subject to a handful of age-related conditions and beneficial supplements. Energy. Stamina naturally decreases as you get older, in part because aging reduces the activity of cells' energy factories, called mitochondria. A variety of nutrients power these mitochondria; in particular, coenzyme Q10 (coQ10) and L-carnitine can help mitochondria maintain their oomph. Dose: Start with 25–200 mg coQ10 daily, and add 1,000 mg L-carnitine daily, if needed. Bone strength. Osteoporosis poses a serious risk for postmenopausal women. Although calcium is widely touted for maintaining strong bones, you need vitamin D to actually move the mineral into bone. And bones contain plenty of magnesium too, so be sure you're getting enough. Dose: 500 mg calcium as calcium citrate; 200–500 mg magnesium as magnesium citrate; 2,000–5,000 IU vitamin D daily. Cardiovascular health. Heart disease and stroke remain leading causes of premature death. Hundreds of studies support omega-3s' heart benefits. Also, ample magnesium can reduce heart disease risk by 30 percent, according to a 2013 review. To battle heart failure, alternative- medicine doctors have long used coQ10; be sure to take under a practitioner's guidance. Dose: 1,000–2,000 mg EPA-DHA omega-3s daily; 200 mg magnesium as magnesium citrate twice daily; 300 mg coQ10 daily. Muscle tone. After age 60, your risk of sarcopenia (severe muscle loss) increases sharply, even if you exercise vigorously, increasing risk of frailty and falls. The branched-chain amino acids, particularly L-leucine, have been shown to increase muscle. You also need vitamin D to make muscle, which holds your skeleton in place. Studies have found that supplements can reduce the likelihood of bone-breaking falls. Dose: Follow label directions for BCAA use, or take 3 grams L-leucine daily; 2,000–5,000 IU vitamin D daily. Aches and pains. Curcumin (turmeric extract) may be the best-researched natural anti-inflammatory, blocking almost 100 biochemical pathways involved in inflammation. Vitamin D can help with low-back pain, possibly by increasing vertebrae and muscle strength. For osteoarthritis of the knees, glucosamine and chondroitin reduce pain; some studies even show a regeneration of cartilage pads — the knees' shock absorbers. Dose: 200–1,000 mg curcumin daily; 2,000–5,000 IU vitamin D daily; 1,500 mg glucosamine sulfate and 1,200 mg chondroitin sulfate daily. Cognition. None of these recommendations will do you much good if you can't remember them. According to voluminous research, the best memory-enhancing nutrients may well be a combination of phosphatidylserine (PS) and omega-3s, especially docosahexaenoic acid. Dose: 100–300 mg PS daily; 1–2 grams DHA daily. Remember: It's always a good idea to talk to your health care provider before starting a new supplement. BRENDA HARRIS, Owner, Apple Crate Natural Market, Contributing Writer. http://www.applecratenc.com Reprinted with permission from Delicious Liv- ing. COMMENTS? Editor@upandcomingweekly.com. 910.484.6200. And, the answer is … Many newly retired people underestimate the impact that taxes can have on their budget and long-term assets. Often, taxes increase over time and if a retiree has not planned for that possibility, the consequences can be severe. Making retirement savings and investments last a lifetime is a challenge, especially considering that many Americans run out of money in their 401ks and Roth IRAs in seven to nine years, according to the Editor In Chief of CBS Money Watch Jack Otter. A lot of that has to do with spending and lifestyle choices but a lot of it has to do with understanding taxes and how they affect financial decisions. As an example, let's say that John is in the 30 percent tax bracket and wants to take out $100,000 a year from his IRA in retirement. Most people think $30,000 is 30 percent of $100,000, so John would need to take out $130,000, to actually have access to the $100,000 he desires. That is not how it works. John would need to take out $142,857 from his IRA to net $100,000 because he has to pay 30 percent of the total withdrawal in taxes. Multiply $142,857 by .30 (30 percent) and it is clear that $42,857 is the taxable amount. Based on this example, it is easy to see why managing assets, savings and investments is important — but so is managing the effect that taxes will have on them. Often, people think that they will have more money in retirement because they will have fewer expenses. In some cases, that may be true, but for many it will not. For example, by the time someone enters retirement, their three greatest tax deductions will most likely be gone; children have grown up and moved out; in some cases, the home is paid off and no longer has a lien on it; and retirees no longer contribute to 401ks or IRAs. Also, it is likely that expenses like healthcare will increase significantly over time. There are some options to consider when it comes to managing funds and other assets while taking practical steps to consider the tax-related consequences of financial decisions. First, it is important to understand that most investors have three vehicles for growing their money: taxable accounts; tax-deferred accounts; and tax-free accounts. Often, investors have all (or the majority) of their money in a taxable or a tax- deferred account and very little, if anything, in a tax- free account. Another factor to consider when it comes to managing assets is that in retirement, many people are house rich but cash poor. In some cases this is the perfect opportunity to counter the high taxes that are a part of some other popular financial vehicles. One product that is often misunderstood but that can be useful in the right circumstances is the reverse mortgage. In a reverse mortgage, the homeowner borrows on the value of the home. This money is tax free and can be received in three ways: a lump sum; a line of credit; or a monthly payment. With a reverse mortgage, the owner pays the taxes, insurance and upkeep on the home and can live in the house for the rest of their life - even if they live so long that they owe more money on the reverse mortgage than the house is worth. It is a non-recourse loan, which means the bank takes the loss, not the homeowner's beneficiaries. Each financial situation is different but there are many options for investors at every stage of life. It is never too late to start planning for the future. Retirement: Will you be ready? BY ALAN PORTER ALAN PORTER, Tax-Free Retire- ment Specialist, Contributing Writer. www.iflretirement.com/ Alan-Porter COMMENTS? Editor@ upandcomingweekly.com. Making retirement savings and investments last a lifetime is a challenge. Supplements for Healthy Aging BY BRENDA HARRIS Supplements can help you grow old gracefully.