Getting adequate nutrition is a major challenge that an individual phase, as you get older. With elderly citizen, the overall calorie requirement decreases as per activity level. Every calorie you consume must be filled with nutrition in order to hit the mark. Even then, you may fall short of nutrients.
As we get older, the absorption of key nutrients also decreases in the body. In addition to this, the ability to taste food declines, blunting sensation in terms of appetite and off course in challenge to chew or digest. Proper diet and a healthy lifestyle go hand in hand, especially for elderly people over the age of 50. According to the World Health Organization (WHO), a majority of the diseases that older people suffer are because of a lack of proper diet.
Major challenges among the elderly population:
- Decreased Sensitivity – Numbness of senses; sensation of smell and taste decreases thus reducing your appetite.
- Medication Side Effects – usually this type of population is affected by the consumption of some or the other type of medication. A few of the medications have some side effects causing nausea, reduced appetite, and changing food taste perceptions. In such cases, side effects can discourage individuals from eating, and they end up skipping meals.
- Poor Dental Health – missing teeth, receding gums that cause your teeth to be shaky, mouth sores, and jaw pain – ultimately reducing your appetite.
- Physical Difficulty – when dealing with conditions like arthritis and disability. It becomes difficult to stay physically fit. Performing basic functions like standing for a long while cooking, carrying groceries, or even peeling a fruit may become difficult tasks.
- Memory Loss-Memory loss, dementia, and Alzheimer’s disease are some common issues found among seniors. The major reason can be a nutrient deficiency. Several degenerative diseases such as osteoporosis and diabetes are also diet-related, more specifically with micronutrients.
- Micronutrient deficiency specifically iron, calcium, vitamin D, vitamin E, and C, is shared among the elderly due to factors such as reduced food intake and lack of variety in their diet..
Nutritional remedies
- Fiber-rich food – the problem of indigestion grows with age. What happens is the walls of the GI tract thicken and the contractions become slow which leads to constipation. In addition, fiber-rich foods have also been found to reduce the risk of heart disease. For example, wholegrain cereal, wholegrain bread and pasta, brown rice, fruits, and vegetables.
- Water – with age the body’s ability to conserve water decreases and reduces the thirst. However, the body still needs water. For not getting overwhelmed by the quantity of water you are taking, elderly people can put the water in small bottles and drink it throughout the day. Best to check your urine to get a view of dehydration in your body. If it is light and transparent, that means the body is hydrated, if it is dark or bright yellow and cloudy that is a sign of dehydration. Exceptions are always there for seniors with kidney or liver disease; please consult your qualified dietician about a suitable amount of water.
- Iron rich food – Main source of hemoglobin which carries oxygen in the blood from the lungs to the rest of the body. Supply of oxygen to the body tissues decreases in case of
Iron deficiency, results in feeling tired and lethargic. - Omega-3 Fatty Acids – These fatty acids help in preventing inflammation which can cause cancer, rheumatoid, arthritis, and heart disease. It has also been found to slow down the progression of Macular Degeneration (AMD)—a condition that leads to poor vision. Found in fish mainly sardines, tuna, Mackerel, and salmon. They are also present in flaxseed, soybeans, canola oil, and walnuts.
- Calcium – for healthy bones and lowering blood pressure. If your body is not getting enough calcium, it begins to reabsorb it from the bones, leading to osteoporosis as your bones become fragile. Major sources of dairy products are milk, yogurt, and cheese, as well as leafy vegetables and cereals fortified with calcium.
- Vitamin D – Precursor for absorption of calcium in the body, slowing down the rate at which bones lose calcium in elderly people. Recent studies illustrate that it also protects against chronic conditions like multiple sclerosis, type 2 diabetes, cancer, and rheumatoid osteoporosis. Vitamin D is produced by the skin when it is exposed directly to sunlight. Naturally, found in eggs and certain fish (salmon and tuna).
- Vitamin C- helps in repairing bones and teeth and aids in healing wounds. This essential vitamin can be found in fruits and vegetables. Also, considered to an antioxidant properties, which are believed to prevent cancer and heart disease in elderly people.
- Vitamin B12- For maintaining nerve function, production of red blood cells, and DNA. Found in dairy products like milk and meat and poultry products.
- Potassium – aids in cell function reduces blood pressure and lowers your chances of kidney stones. It is also believed to strengthen bones. Found in fruits and vegetables like bananas, prunes, and potatoes.
- Magnesium – Helps in keeping your heart healthy, maintaining your immune system, and bone health. Mainly found in whole grains, nuts, fresh fruit, and vegetables
FOR MORE BLOGS, FOLLOW NUTERNITY.COM
Leave a Reply