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The body composition of man is always in a dynamic state and hence keeps changing, especially in old age. This affects the nutritional requirements of the body and hence healthy eating can be a challenge particularly for the elderly. Also, in old age the hormones start losing their activity, thereby making the body lose muscles and bones and gain fat. There are some factors, which if kept in check, can help all of us lead a healthy life.
In elderly people, the intake of fat should be limited. This can be achieved by making small changes in your diet like choosing lean meats, low fat dairy products and cutting out fried food. It is important to note that fats should not be totally eliminated from the diet. Since at this age the body starts to lose muscles, proteins become a crucial part of the diet plan. It also helps in building up a healthy immune system.
High quality proteins like eggs, poultry and fish should be included in the diet. Carbohydrates are a major source of energy. However, it is important that older people choose carbohydrates that are high in fiber since it will also help in preventing constipation.
Another major part of our diet is water, which normally gets neglected. As we grow old, the body starts to lose water and hence dehydration becomes a common problem. It is recommended to drink at least 1 ounce of water per 2.2 pounds of body weight.
Micronutrients like minerals and vitamins are also important. Iron deficiency is very common in old people. It gets aggravated by the fact that the elderly tend to lose appetite and hence eat less food that results in less intake of iron. This can be avoided by incorporating lean red meat and breakfast cereals in the diet.
Calcium is another mineral that is normally deficient in the elderly. The recommended intake is about 1500 mg per day. Elderly normally avoid milk, a rich source of calcium, thinking that it will cause stomach upset. There are other rich sources of calcium like low fat cheese, yogurt, broccoli etc. Another option is to use low fat powdered milk as a substitute for milk.
Zinc intake has been found to be less in the case of older people. Also, it does not get absorbed well in the body. The answer to tackling zinc deficiency is by incorporating meat, poultry and fish in the diet plan.
Vitamin B12 is another critical micronutrient that is commonly deficient in the elderly, more so since it needs an intrinsic factor for it to be absorbed by the body. Our stomach produces this intrinsic factor. Most of the elderly suffer from a condition called atrophic gastritis, which causes stomach inflammation and bacterial overgrowth. This results in less production of the intrinsic factor and hence less absorption of Vitamin B12.
The key to a healthy life as a senior citizen is in staying active and eating a balanced diet. With adequate care and required nutrition, you can ensure that your retirement years become a boon and not a bane.
Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition. During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren’t very active anymore.
There are many factors which hinder an elderly person’s health. The information below will help you to lead a healthy life – no matter how old you may be.
Water
Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won’t feel thirsty, while other times it’s too much work to pour a glass a water. With this in mind, it’s recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.
Protein
At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle. Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poultry,and fish.
Carbs and fiber
Carbohydrates are the main source of energy for the entire body. You can find carbs inbread,cereals,
pasta,and other grain products. A diet that’s high in fiber and water will help to prevent constipation as well.
Fat
Fat intake for the elderly should be limited, not eliminated. You can limit fat by choosing lean meats,low fat dairy products, and food preparation methods that don’t include frying.
Iron
For the elderly, iron deficiency can be seen with those who aren’t eating much. Good sources for iron include lean red meats or breakfast cereals.
Zinc
Zinc intake is normally with the elderly, and to make matters worse, it’s not absorbed very well either. Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.
Calcium
Calcium is one ingredient that most elderly folks simply aren’t getting enough of. Most believe that milk upsets their stomach, and therefore they will avoid it. They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk. Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.
Vitamin B12
In order to absorb the benefits of B12, the intrinsic facotr must be produced by the stomach. Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis. This
condition causes inflammation of the stomach,bacterial overgrowth, and the intrinsic factor.Without the intrinsic factor, this vitamin can be
absorbed.
Each one of the above nutrients are needed to keep an aged body in good health. Elderly individuals should try to stay active and strive for a well balanced diet. Even though the aged body isn’t the same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and long life.
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We all need to choose healthy foods, but it is especially important for some older people. Appetites and the sense of taste can decrease over time. The challenge of preparing meals can seem just too much for people who have limited mobility and balance issues.
Diet is another area where elder care caregivers can help a great deal in improving not only nutrition but the basic quality of life. No one wants to eat food that is uninteresting or unattractive, so it’s especially important to make meals colorful and tasty as well as nutritious and easy to eat.
How do you make meals that are tasty as well as nutritious and easy to eat? Here are some tips to help you:
1. Keep snacks healthy and fun. Eating small amounts between meals can help keep energy levels up and provide variety in a balanced diet. For snacks, try some of these:
a. Raw vegetables like carrots and celery keep well in plastic bags. Dip carrots in low-fat salad dressing, or add a bit of peanut butter to the celery.
b. Fresh fruit or dried fruit like raisins.
c. A handful of nuts or trail mix, always taking into consideration any food allergies or diet restrictions.
d. A smoothie made with nonfat milk or yogurt and fruit.
e. A few crackers topped with cheese.
2. Stock the pantry with foods that have a good shelf life so you’re ready with variety and healthy choices. Think of canned tuna, rice, tomato sauce, soup. Also, think of herbs and spices – they last a long time and can add zest to a meal without extra salt.
3. Use your frozen assets. Frozen vegetables are handy when you need a quick boost for soups and stews. Frozen fruits like berries and melon – partially thawed – make a good dessert over a slice of angel food cake with a dollop of whipped topping.
4. Mix things up – have breakfast for dinner. An omelet with vegetables, a little meat, or cheese, and maybe a spoonful of pasta sauce on top can be a welcome change.
5. Take advantage of take-out. Sometimes a person just wants a taste of pizza or a chicken wing. It’s not something to do all the time, but carryout food can be a treat. Just save leftovers and recycle them. Pizza cut into smaller pieces can be reheated for a snack. Leftover chicken can be lunch, or the meat can be combined with vegetables and pasta or rice for a flavorful stir-fry.
Maintaining the quality of life and the pleasure in living are two of the important goals of caregiving. Food is basic to both. At Dubols, we understand the importance of making sure all your loved one’s needs are met with compassionate care.
To learn more about Dubols’ Elder Care services, visit our web site at www.Dubols.com, or call (301) 497-8968 for a complimentary in-home assessment. Dubols is committed to excellence in elder care, for we know that your loved one’s health blossoms with tender care.
Yewande D. Awoyemi is the administrator for Dubols Home Care. Dubols is a medical and non-Medical staffing agency that provides caregivers for in home elder care services. http://www.dubols.com or call (301) 497-8968.
If you’re fortunate enough to have one or both parents still living,
Longevity is an invaluable gift of nature if utilized to the maximum and can yield fruitful results, if we pay attention to it ‘now’. How long you live, how youthful and elegant you look, and how great you feel depends on you. Growing old gracefully is the masterwork of wisdom, and one of the most difficult chapters in the ‘great art of living’. Getting old does not necessarily point to bad news. If you discover the secrets of wise and healthy living, you can grow old with your self-esteem, confidence and a sense of adventure. Today’s centenarians are simply living a healthy and an active, natural life span for the human body is created to live a long, healthy life if nurtured with care but also keeping in mind predictable factors like disease and death. The fear of getting old and infirm is what keeps us from being hale and hearty. Life should be determined much by its content rather than its length. Therefore, life should be led purposefully and fervently till the last breath.
Aging is part of our natural growth process. Aging is the buildup of experiences and changes in our entire life. It begins at the outset and concludes at death. It is another stage in our development. We are all in the process of aging and must learn ways of dealing with changes that occur all through our lives. Aging and illness are not identical, and the idea that senility is a natural sign of aging is wrong. By understanding the normal aging process, you can determine better what changes are normal and what may be indication of illness. And, by recognizing the normal changes in the body, you will be able to take steps to minimize or delay them and achieve better health. Thus, you are taking control of your life and becoming responsible for your well-being. We, as a society, are striving not just to live longer, but to live better. We seek a way to avoid chronic diseases, encroaching fatigue, and degrading changes that seem to characterize old age. As a nation, we are searching to find what we can do to make our lives better, extend our most healthy, vibrant, active years, and shorten the time of limitation and failing health.
Science has made great strides forward in understanding of just what aging is, how it works, and most important of all ? what we can do about it. We can reduce diseases of aging and prolong our health and vital years. In short, we will be able to look younger and live longer naturally. Over 85% of the incapacitating diseases of old age result from only a handful of diseases ? cancer, coronary artery disease, stroke, diabetes, kidney failure, obstructive lung disease, pneumonia and influenza. Heart disease, by itself, accounts for fully one out of every two deaths of older Americans, and high blood pressure directly causes or contributes to 15% of all deaths. We now can control even these pathologies by our lifestyle. By the simple act of knowing what to eat, exercise, and live your life, you can lower your risk for these diseases of aging and incorporate this knowledge into your lifestyle, thus avoiding the causes of premature aging, weakness and death.
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