Useful Tricks and Tips for Surviving Winters

By the time we hit our 40s, our body starts to change. Muscle mass starts to deteriorate, the likelihood of putting on weight increases, the onset of menopause is nigh, and the risk of chronic diseases like cancer, heart disease and diabetes begin to increase. And while it is always important to eat well, no matter your age, it becomes especially essential in our 40s. So, to ensure that you are getting key nutrients in your diet, these are the 7 essential vitamins you should be stocking up on in your 40s and beyond.

Vitamin B12

Essential for normal blood and brain function, Vitamin B12 should most definitely be on your radar once you've turned 40 (and more so after turning 50). Children and young adults, are likely to get the B12 they need from food (you can find it in meat and animal products including chicken, fish, dairy and eggs), however, it tends to be more poorly absorbed as the body ages, especially around 50, when stomach acid levels deplete. So, taking a supplement is generally advised. The current recommended dietary allowance is 2.4mg per day, but should you get more, there's no need to worry about taking too much. Since it is a water-soluble vitamin, you pee out what you don't need.

Calcium

Our bones absorb most of the calcium they need earlier in life (typically before age 30). Nevertheless, this nutrient does play an essential role in maintaining bone health later in life too. It is also needed for other basic body functions, like muscle contraction, nerve and heart functioning and other biochemical reactions. And, one other important factor to keep in mind is that if you're not getting enough calcium from your diet, the body steals the nutrient from your bones, weakening them. So, while you still need calcium in your 40s and beyond, you need not go overboard. A well rounded diet with calcium-rich foods like dairy, tofu, sardines, broccoli, almonds and spinach ought to be enough.

Vitamin D

In your 40s and beyond, Vitamin D is essential as this nutrient helps protect against age-related changes that tend to arise at this time. Deficiencies in Vitamin D have been linked to diabetes, heart disease, multiple sclerosis and breast and colorectal cancers. Vitamin D is also essential for the absorption of calcium in the body. You can get it from dietary sources including fish, fortified dairy, grains and cereals - though Vitamin D in food tends to be poorly absorbed. One of the best sources is the sun, however since not everyone lives close enough to the equator to be exposed to its strong rays, the supplement Vitamin D3 (a type of Vitamin D closest to what you get from the sun) will suffice.

Magnesium

his nutrient is vital as it helps regulate blood pressure. It is especially important for women aged 40+, who are already at risk of high blood pressure due to normal aging. Heart disease, diabetes and inflammation have all been linked to a deficiency in magnesium. Getting enough is also essential as it helps the body absorb calcium. It also plays a role in muscle, nerve and heart function, as well as blood glucose control. If you think that you may be deficient and are in need of a supplement, your doctor can test your magnesium levels. But, you'll likely get the levels you need if you eat a healthy balanced diet. It is found in dark leafy greens, beans, soy, nuts, seeds and avocados. Too much of this nutrient doesn't pose a health risk, however, it may cause diarrhea, nausea or cramping.

Potassium

No matter your age, potassium keeps your blood pressure in check. In fact, research has found that among postmenopausal women, a higher intake of potassium-rich food has decreased risk of stroke. You can get the potassium you need from a well-balanced diet, making sure to include a variety of foods like bananas, sweet potatoes, chard, beans and lentils. Supplements should be taken with caution, and should be carefully monitored if prescribed by a doctor. Too much potassium can damage the gastrointestinal tract and the heart, causing potentially life-threatening cardiac arrhythmias.

Omega 3

Though technically not a vitamin, omega-3 fatty acids deserve a place on this list due to their myriad health benefits. They also help counteract some of the negative changes that come with aging, such as increased heart disease risk and cognitive decline. The fatty acids found in Omega 3 help lower blood pressure and LDL (bad) cholesterol levels. They also play a key role in keeping memory and thinking sharp. In one study, it was found that people with higher levels of omega 3 in their blood, had larger brains and performed better on memory tests, planning activities and abstract thinking. You can get omega-3 from foods like fish, walnuts, flaxseeds and leafy vegetables. Taking a supplement, however, is a good way to ensure that you are getting enough.

Probiotics

Like omega 3 - probiotics are not technically vitamins or minerals, but they are an essential requirement, playing a key role in keeping the gut healthy and your weight down. Probiotics also lower the risk of heart disease, diabetes and stroke. Probiotics can be found in some dairy and fermented soy products like seitan, however, foods typically won't contain as many strains as a supplement. See, each strain comes with its own benefit - some are used to help control weight, and others to prevent diarrhea. You also won't be able to get them in foods that are cooked or heated.

The annual “Mr Ugly” contest showcases some of the ugliest men around and this year it was won by Maison Sere who took the title away from three time winner, William Masvinu.

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Use car mats for traction If your wheels are sticking in the snow and you can’t rock or drive out, go ahead and use your car mats. They’ll give your tires something to grip onto so they can move.

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Put plastic bags over your side mirrors This will keep those tiny mirrors from freezing over.

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Make a handy de-icer Use this solution to get rid of ice on your windshield real quick. You’ll be in your car and toasty warm in no time at all!

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Make your own mittens Use old sweaters to cut a mitten-shape out and sew it together for custom mittens that look and feel nice.

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Create your own beverage cooler If you find yourself snowed in, just use the cold to your own advantage by creating a snow fridge for all your cold beverages. Anytime someone asks for a drink, just tell them to open the basement door and get their own.

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Create a boot drying station No mom wants wet boots leaking all over her carpet or her freshly mopped floor. Using a cookie pan and river rocks, you can have a spot just for wet boots by the door.

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Sock on the windshield Keep your windshield wipers from getting frozen by covering them with socks.

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Toilet seat covers So, your little one doesn’t like to get up to pee in the middle of the night because it’s cold on her bum. Well, you can fix that with a cut-up t-shirt on the toilet.

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Get yourself some warmer insoles Wool is warmer than your normal insoles and will keep your toes warm all season long.

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Thaw your frozen lock Use a lighter to warm up your lock and key to make them fit again.

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Keep those boots upright Use a pool noodle or an old beer bottle to keep boots up straight. Nobody likes getting bumps and lumps in their leather boots.

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Make your own snow tires Zip ties make snow tires in a quick minute. This way, you can keep riding your bike in the snow to work or school, even when the roads and sidewalks are icy and slushy.

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Get your own ice-defying agent Did you know that hand sanitizer has the ability to help you obliterate ice from your car? It keeps things, like car locks, from getting too iced over.

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Get your heat back Radiate heat back into your living room by putting aluminum foil down behind the radiator. It will keep heat from seeping through walls.

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Keep those windows warm Use bubble wrap to keep windows from losing heat. The bubble wrap will help keep your house nice and cozy through the winter time.

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