Health Tips For Old Age Health, And Nutrition as you Age! age

Aging explained:

At the biological level, aging results from the impact of the accumulation of a wide variety of molecular and cellular damage over time. This leads to a gradual decrease in physical and mental capacity, a growing risk of disease, and ultimately, death. But these changes are neither linear nor consistent, and they are only loosely associated with a person’s age in years. While some 70-year-olds enjoy extremely good health and functioning, other 70-year-olds are frail and require significant help from others.

Beyond biological changes,

aging is also associated with other life transitions such as retirement, relocation to more appropriate housing, and the death of friends and partners. In developing a public-health response to aging, it is important not just to consider approaches that ameliorate the losses associated with older age, but also those that may reinforce recovery, adaptation, and psychosocial growth.

The Importance of Health, And Nutrition as You Age: 

As you grow older, you go through many changes, and you may need to adjust your lifestyle for healthy aging. Healthy eating and regular physical activity can be keys to good health at any age. Making suitable lifestyle choices may also prevent some health problems, such as diabetes, heart disease, and some cancers.

Nutrition is known to interact with the process of aging in many ways. Nutrition problems of the older population are increased due to susceptibility to chronic disease, decreased organ function which may affect digestion and absorption, metabolism, and excretion of nutrients.

• Eighty percent of people over 65 suffer from at least one chronic disease and nutrition is an important factor in their prevention and recuperation from the disease.
• Caloric needs change with aging due to a greater percentage of body fat and a lower percentage of lean muscle.
• Decreased activity can cause further decreases in calories. The challenge is to meet the same nutrient needs as when younger but consuming fewer calories.

The answer to this is:  To Choose Nutrient-Dense Foods:

• Protein needs are not thought to change for the elderly, although protein requirements may vary due to restrictions or disease.
• Reducing the overall fat content in the diet of an elderly person is reasonable, it is eating no more than 30% of daily calories from fat is desirable.
• Carbohydrate intake should comprise 60% of the calories. Emphasis should be placed on complex carbohydrates.
• Glucose tolerance decreases with age and lowers refined carb intake puts less stress on your body.
• Dietary fiber intake is also recommended, and with adequate fluid intake, you can achieve normal bowel function.
• Fiber is also thought to reduce inflammation of the intestines. Veggies, fruits, grain products, cereals, seeds, legumes, and nuts are all good sources of dietary fiber.

 

Water is the most important and serves many essential functions:

• Adequate water intake reduced stress on the function of kidneys, which kidney function tends to decline with aging.
• Consumption of 5-8 glasses of water every day can be beneficial.
• Aging people do not realize that they are thirsty and can easily become dehydrate and water intake should automatically occur and should not wait till you feel thirsty.
• It is important that diets planned for the elderly have proper fluid intake.

As the body ages food may not seem as appetizing or smell as appealing due to loss of smell and taste:

• If an elderly person is told to cut down on salt or sugar food may not be as good to them anymore because they need extras for taste.
• Loss of vision may impair cooking with aging.
• An elderly person may not know how to read food prices, nutrition labels or may forget how to cook or have a fear to cook.
• These losses are not usually complete but may affect one’s ability to eat healthy.
• The need for electrolytes, sodium, and potassium can be altered in the elderly when drugs are used to control certain diseases such as hypertension or heart disease and diet should be modified to fit those needs.

 

The fat-soluble vitamins can be stored in the body and usually, it is thought that the elderly are at lower risk of fat-soluble vitamin deficiencies.

• There is a risk of vitamin A toxicity and vitamin D deficiency due to the low intake of dairy products.
• Of all the minerals iron and calcium intakes have been reported to be low in many elderly.
• Eating a wide selection of foods, including calcium-rich foods and low-fat dairy products is the best advice.

 

Nutritional assessments are often done by health care providers because they can help determine if symptoms a patient has are a nutritional deficiency. Overall for any age group, selecting foods from a wide variety that can be eaten and enjoyed is what is important.

A. Healthy Weight:

Why is keeping a healthy weight important?

Your body changes as you age. For example, if you are less active, your muscles may not work as well, and that can affect your strength. You may also use fewer calories, especially if you don’t get any physical activity. Over time, if you eat and drink more calories from food or beverages than your body uses from physical activity and daily living, your body may store the extra calories leading to weight gain. Extra weight may lead to overweight or obesity.

Overweight and obesity may increase your risk for:

• Type 2 diabetes.
• Heart disease and stroke.
• High blood pressure.
• High blood cholesterol.
• Kidney disease
• Fatty liver disease
• Certain types of cancer.
• Alzheimer’s disease and other dementias.

What is a healthy weight for you?

Two measures can help you determine whether you are at a healthy weight.

• Body mass index (BMI) is a measure based on your weight in relation to your height. You can use an online tool to calculate your BMI. Experts recommend that older adults have a BMI between 25 and 27  slightly higher than the recommended range of 18.5 to 24.9 for younger adults. On the other hand, some people, particularly older adults, can have a BMI in the normal range, but still have too much body fat. That’s why it’s also important to also measure your waist size.
• Your waist size is a measure that may tell you if you carry too much body fat. Women with a waist size of more than 35 inches and men with a waist size of more than 40 inches may be more likely to develop health problems.

 

Being underweight can also be a health concern for older adults. It could mean that you:

• Have increased risk for weakness and bone loss
• Are not eating enough calories to maintain your weight
• Don’t have access to enough food or foods that meet your nutrient needs
• Have an illness or medical condition

 

Keeping a healthy weight may help improve your health. The weight that is healthiest for you may be higher than that of a younger person. Ask your health care professional what a healthy weight for you may be.

B. Healthy Eating:

What kinds of foods and drinks do you need to consume as you age?

As you get older, your body begins to need fewer calories, but you need just as many nutrients. So, you will want to focus on eating nutrient-dense foods. Nutrient-dense foods pack a lot of vitamins, minerals, and other nutrients your body needs into a smaller number of calories.

Consume more nutrient-dense foods and beverages. Older adults should “consume foods from the rainbow” because they are rich in nutrients, including

• Fruits and vegetables.
• Whole grains, like oatmeal, whole-grain bread, and brown rice.
• Fat-free or low-fat milk; milk products; or nondairy soy, almond, rice, or other drinks with added vitamin D and calcium.
• Seafood, lean meats, poultry, and eggs.
• Beans, peas, unsalted nuts, and seeds, if you tolerate them and aren’t allergic.

Consume less of these foods and drinks. Some foods and drinks have many calories but few of the essential nutrients your body needs. Added sugars, solid fats, and salt—such as those in packaged foods—pack a lot of calories but don’t provide a healthy amount of nutrients. Limit foods and drinks such as

• Sugar-sweetened drinks and foods.
• Foods made with solid fats—butter, lard, margarine, and shortening.
• Foods high in added fat (such as butter or lard) and salt (sodium).

To follow a healthy eating plan:

How much food and drinks you should consume each day depends on your weight, sex, age, metabolism, and how active you are. In general, men need more calories than women. Younger adults need more calories than adults in midlife and older. At all ages, adults who are more physically active may need to consume more calories than those who are less active.

I. Control portion sizes:

 A portion is the amount of food or drinks you consume in one sitting. Being aware of food portions, serving sizes, and how often you consume them can help you make healthier food and drink choices.

Many people eat more than they need, especially when eating out or getting takeout. Try these tips.

• Remember, restaurants often serve more than one portion. If the portion is bigger than one serving, take-home or puts away the rest to eat later.
• When eating out or getting takeout, share a meal with a friend or save half of your serving for another meal.
• Avoid watching TV, your smartphone, or other devices while eating. You may not notice how much you are consuming if you’re distracted.
• Consume your food and beverages more slowly and enjoy all the flavors and tastes.

The Nutrition Facts label tells you how many calories and servings are in a box, package, or can. The label also shows how many nutrients, such as fat, protein, carbohydrates, fiber, sodium, and sugar—including added sugars—are in one serving of food. You can use these facts to make healthy food choices.

II. Plan meals and snacks ahead:

Consuming healthy meals and snacks may be easier when you plan ahead. Try these tips.

• Cook ahead and freeze food for days when you don’t want to cook.
• Keep low-sodium versions of frozen or canned vegetables and beans on hand for quick and healthy meal add-ons.
• Keep frozen or packed-in-juice canned fruits ready for snacks and meals.
• Try to share meals with someone whose company you enjoy.
• If you can’t cook for yourself, contact local programs that deliver meals in your area.
• Do not skip meals. Doing so may make you feel hungrier later.

III. Get your Vitamins And Minerals:

Vitamins and minerals are nutrients that help your body stay healthy and work well. Many kinds of vitamins and minerals work together to help you get energy from food. By following a healthy eating plan, you are more likely to get all or most of the vitamins and minerals you need from the food and drink you consume.

Getting enough of vitamins B6, B12, D, and folate are considered important to healthy aging. Talk with your health care professional about the vitamins you need. Based on your eating plan and health status, your health care professional may suggest a supplement to help you get the vitamins and minerals you need.

What can You do if You’re having trouble eating healthy?

Sometimes health issues or other problems can make it hard to eat healthy. Here are some tips that might help: If You Are,

• Tired of eating alone, try organizing some potluck meals or cooking with a friend. You can also look into having some meals at a nearby senior center, community center, or religious facility.
• Having trouble chewing, see your dentist check for problems
• Having trouble swallowing, try drinking plenty of liquids with your meal. If that does not help, check with your health care provider. A health condition or medicine could be causing the problem.
• Having trouble smelling and tasting your food, try adding color and texture to make your food more interesting
• If you aren’t eating enough, add some healthy snacks throughout the day to help you get more nutrients and calories
• If an illness is making it harder for you to cook or feed yourself, check with your health care provider. He or she may recommend an occupational therapist, who can help you find ways to make it easier.

C. Physical Activity:

Physical activity is good for your health at every age. If you have never been active, starting regular physical activity now may improve your strength, balance, flexibility, and endurance—being able to move for periods of time without stopping.

Being physically active may help you maintain a healthy weight and avoid chronic health problems as you mature. It may help you reduce symptoms of arthritis, anxiety, and depression. It may help keep diabetes and high blood pressure under control. Being active may also help you live on your own longer by keeping you healthy.

All sorts of activities count—even the things you do anyway, like walking the dog, vacuuming the house, or raking the leaves. Things that don’t feel hard or unpleasant—like dancing or playing jump rope with your grandchild—also count.

Important Note:

Do check with your health care professional, if you,

• Are already being treated for a chronic condition, such as type 2 diabetes, heart disease, osteoarthritis, high blood pressure, a physical disability, or are cancer survivors.
• Have chest pain or pressure, dizziness, or joint pain.
• Want tips to avoid getting hurt.
• Develop new health concerns when increasing your activity level.

 

Your health care professional may recommend and help you plan for the types and amounts of physical activity that will suit you.

Healthy older adults should regularly do five types of activities: activities to,

• Strengthen muscles.
• Improve balance.
• increase flexibility.
• activities that combine more than one type of physical activity, such as aerobic, muscle strengthening, and balance training (called “multicomponent” activities).
• aerobic (also called endurance or cardio) activities.

 

If you have a serious health problem like diabetes or heart disease, stay aware of how it might limit how much activity you can do safely.

You can divide your activity throughout the day or week—whatever works best for you. Studies show that spreading activity across at least 3 days a week can improve your health, lower your chances of getting hurt, and keep you from feeling tired.

How can You become more physically active?

• Pick an activity you enjoy and start with small goals, such as “I will take three 10-minute walks this week.”
• “Start low and go slow.” Slowly increase the total amount of time you are active, the number of days you are active, and the intensity of each activity.
• If you live in an assisted-living or retirement facility, ask if the fitness center offers a free health checkup and fitness program.
• Start a walking or other activity group with friends or family members where you live, work, or worship.

 

Remember to follow these safety tips:

• Ask your health care professional about how you can safely increase your physical activity.
• Remember to start slowly and build up to more intense activity over time.
• Wear a sturdy pair of shoes.
• Stop exercising if you have pain, become dizzy, or feel short of breath.
• Drink fluids.
• Do outdoor exercise during daylight hours with a buddy. Be alert when crossing the street.

 

Advice:

Being good to yourself:

Sometimes older adults feel lonely, sad, low, or stressed because of life changes, loss of loved ones, health problems, caring for other family members, or financial issues. Being good to yourself may help you improve your lifestyle habits, your “get up and go,” and your ability to cope with the demands of daily living.

Here are some ideas for being good to yourself:

• Stay in touch with family, friends, or former coworkers to stay engaged and to keep your spirits up.
• See your health care professional regularly and share any concerns.
• Get enough sleep.
• Join a walking group or another social group.
• If you are retired, pursue a new hobby or volunteer to help keep you active and social.
• Surround yourself with people you enjoy.

Let’s Summing Up, to Get A Long And Healthy Life:

1. Drink Enough Water:

• It cleanses your body machinery and helps your heart is functioning well.
• Drinking enough water will keep away chances of kidney stone and urine problems.
• It will also keep you looking young and active along with a natural glow on your face.

2. Exercise Regularly:

• Inclusion of regular exercise in your daily life is the best health tip for old age.
• Exercising will not only help in promoting brain regeneration but also obviate decline in body parts.
• Practice any form of exercise depending on what you and your body can manage.
• Talk to your health care provider about what exercise you should undertake in your old age.
• Seniors can also use yoga which generates flexibility and balance in their body.

 

3. Well Balanced Diet:

Well, a balanced diet plays a very important part in keeping you healthy in old age. Avoid taking rich food like sweets, high stuffed, and fried. As it will leave an impact on your liver and may result in damaging it.  You should add a calcium-rich diet as it will strengthen your bones. In old age, teeth become week and so the diet should also be soft cooked so that its intake is easy.

• Add fruits, vegetables, and greens to your daily diet to maintain your health in old age.
• Proper nutritional food keeps many diseases away and also saves you from common problems of aging.
• The addition of nutritious food can save from problems like obesity cardiovascular diseases, diabetes, and osteoporosis as these are generally prevalent nutrition-related health problems that occur in old age.

4. Be Happy And Engage in Recreational Activities:

During old age, Factors like social isolation, low income, and depression affect health in old age. Loneliness is a common problem in old age and leads to related problems.

During this time, it becomes all the more important for seniors to take on some activity that occupies their time. Take part in social activities and indulge in pursuing your hobbies in your spare time. Make friends and make use of their company to keep yourself active and happy.

5. Be Happy And Visit Your Doctor Regularly:

During old age:

• seniors should take deep care of their health.
• This includes a regular visit to a health care professional.
• You should visit and consult your doctor regularly and try to implement all the suggestions and precautions given by your doctor.
• Health in old age is not that hard to have and maintain.
• All you need is to follow some simple steps which can be easily included in your daily life without much effort.
• Most likely you are to know them already but now is the time to get started.
• Good health is not a struggle, nor it is an extraordinary feat. Healthy living is about understanding what your body needs and what is good for it.

 

Remember, it’s never too late to improve your eating habits, become more physically active, and be good to yourself for a healthier life!

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

Sources

 

Excellent nutrition is the basis of a healthy diet!

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