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| Healthy Eating For Seniors
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The Aging Adult
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As you get older, you go through a number of cellular, physiological,
and psychological changes. While many elderly individuals exhibit a decline in organ function and in
metabolic activities, a number of them show no decline in functional status with age. This distinction
has led to distinguishing "successful" aging from "usual" aging. The "usual aging" may reflect a
lifetime of poor health habits, including poor dietary patterns, smoking, drinking, limited exercise,
and other stress related factors rather than aging alone. In other words, you can help yourself age
"successfully" if you look after a number of things.
As you grow older, your body becomes less forgiving, and you will have
to make more of an effort to eat well and stay fit. Ideally, you've been practicing healthy eating
habits throughout your life. But most of us don't live in an ideal world, and often we don't pay
attention to our health until we reach middle age and beyond. But middle age is still a good time to
start thinking about how to stay healthy in your later years. Your nutritional needs are pretty much
the same at 40, 50, 60 and beyond as they were when you were younger--with some minor
variations.
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Dietary Requirements
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A 10-year study of the elderly indicated that current weight, rather
than age, determined energy intake in both men & women. Intake of protein, as well as fat,
carbohydrate and cholesterol, decreased slightly but not significantly with age. The study suggests
that changes in lifestyle over time, rather than age per se, resulted in the dietary changes observed
in this healthy elderly population.
Thus, as you age you need fewer calories, but exactly how much you should eat still depends on how
active you are. Since you are eating less food to maintain a healthy weight, you have to be more
careful about choosing low-fat and nutrient-rich foods. As the years pass and you lose lean body
mass (muscle), your metabolic rate slows down and you burn calories more slowly.
Exercise is the best way to maintain lean body mass and speed
up your metabolic rate.
As for vitamin and mineral requirement, even healthy elderly people may exhibit deficiencies for
vitamin B6--resulting from lower intake and higher requirements; vitamin B12 and folate --
due to low intakes and malabsorption; vitamin D -- as a result of reduced exposure to sunlight,
low intakes, age related decreased synthesis; and zinc -- resulting from low intake associated
with low energy intakes.
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Eat more fibre and calcium
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Fibre is more important than ever to prevent constipation and
gastrointestinal diseases such as diverticulosis (formation of pouches in the lining of the large
intestine that can cause spasm or cramping).
At around age 40, calcium and other minerals start to move out of bones faster than they can be
replaced. In women at menopause, the drop in estrogen (which helps bones hold on to calcium) causes
greater bone loss than in men. The Ministry of Health suggest that menopausal women take 1200 mg of
calcium daily and if you already have osteoporosis, the amount should be increased to 1500 mg. The
National Institute of Health in the United States recommends a daily calcium intake for
post-menopausal women of 1500 mg, regardless of onset of osteoporosis. To help counter the loss, women
and men too--should make sure to get plenty of calcium in their diet
every day. Calcium may also help to keep blood pressure low and play a role in preventing colon
cancer. Calcium supplements up to 1,000 milligrams a day are recommended for people who is not getting
enough of the mineral from their diet. If you take supplements, calcium carbonate and calcium citrate
are the ones experts frequently recommend. Supplements derived from bone meal oyster shells, dolomite
or other natural sources may contain large quantities of lead and are not recommended. Ensure that
you are getting enough vitamin D (synthesized by the body when exposed to sunlight although this
ability is diminished in the elderly) to aid the absorption of calcium.
Antioxidant vitamins E, C and beta carotene (a form of vitamin A) have prompted considerable
discussion about their health-promoting benefits. The oxidation of lipoproteins play an important role
in the development of atherosclerosis. There is some evidence that vitamin E, and possibly the other
two vitamins, can retard the process. The position of the American Heart Association is to not
recommend these vitamins as supplements until their value has been demonstrated in clinical studies.
They currently suggest that individuals eat a variety of foods that will provide a rich natural source
of these vitamins.
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Causes of Nutritional Problems
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Many things contribute to the risk of malnutrition in older adults. For
example, chronic diseases may lead to physical limitations, as from arthritis, or to cognitive
limitations, as from Alzheimer's disease. Such conditions can make shopping for, preparing, and
consuming food difficult without assistance. Dental problems may incline some seniors to avoid eating
foods that must be chewed well—skin on fruits and certain meats, for example. Changes in the
senses of smell and taste—which can result from aging itself or from drug therapy—can
cause decreases in food consumption or disinterest in, even aversion to, formerly preferred foods. By
age 75, people have only half as many taste buds as they did at 30. In addition, loneliness,
depression and the financial restrictions of living on a fixed income can interfere with an older
person's ability to buy and prepare good food. Since food is often associated with family and social
events, preparing food and eating alone can be difficult for older people who have reached a stage in
life where many of their loved ones have either died or moved away. For many, a loss of appetite
follows the loss of companionship. Older men who have lost their wives (who did the cooking) may be at
special risk.
Taking medicine also affect nutritional status in other ways. The gastrointestinal side effects of
some medications can interfere with the desire to eat. Anti-inflammatory drugs used in the treatment
of arthritis, for instance, can cause stomach upset. Some medicines also affect the absorption or
metabolism of nutrients: laxatives that contain mineral oil can decrease the absorption of certain
vitamins, for example. Senior citizens are the most frequent users of both prescription and
over-the-counter medicine, and many of them take at least several medicine daily. Medication-related
nutritional problems are thus more likely among senior citizens than among younger persons.
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The following tips may help provide better meals for an elderly person:
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Obtain dental care as soon as possible. Lack of teeth and dental decay make chewing
difficult, contribute to poor nutrition and also give food an abnormal taste.
Bone loss makes dentures hard to fit, and many elderly people who have dentures do not
wear them because they are uncomfortable.
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If chewing is a problem, try softer foods that are well-cooked or chopped.
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Four or five smaller meals might be easier for an older person to
handle than three larger ones.
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Add a little more spice or sugar to foods to enhance their flavor.
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Due to the importance of getting enough calcium, ensure that you
focus on high calcium foods. If milk is unacceptable, try fish with bones like ikan bilis or
sardines, tofu, cooked beans or even low-fat ice cream. Take a supplement if you know you are not
consuming enough calcium.
The Ministry of Community Development list public and private programs which offer meals
for people 60 years of age and older at senior centers throughout the island. These programs
provide social interactions that may be just as beneficial to an elderly person as the meals.
For more information, visit:
www.gov.sg/mcds.
One way for seniors to pack a lot of good nutrition into a little meal is to have it in a drink such
as milo, horlicks or ovaltine. Add a couple of spoonfuls of milk powder to boost the protein, calcium
and calorie content. Have 3-4 wholewheat crackers and a piece of fruit like papaya, mango or banana to
round off the mini meal.
Adequate hydration is a chronic problem for many seniors. Decreased thirst sensation is common with
aging, and some medications affect a body's ability to regulate fluid balance. Dehydration worsens
symptoms of kidney dysfunction and constipation. To combat this problem, seniors are advised to drink
at least 8 glasses of fluids a day.
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Common Problems and Suggested Solutions
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Flatulence or gas
Burning sensation, heartburn
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- Eat smaller, more frequent meals.
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Belching or bloating
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- Avoid alcohol, carbonated beverages and high fat foods such as some sweets, meats, oils and
margarine, and coconut milk. Eat slowly and chew foods well. Avoid lying down after meals. If you
do, keep head and back elevated at a 30-degree angle.
- Consider reducing aspirin intake. Ask physician to check medications.
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Difficulty chewing
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- See dentist if problem is poorly fitting dentures. Cut food into small pieces and chew food at a
comfortable, unhurried pace.
- Cook some vegetables and fruits to soften.
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Difficulty swallowing
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- Ask physician to check medications.
- Drink plenty of water. Use lozenges or hard candies to keep throat moist.
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| Constipation
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- Eat liberal amounts of whole grains as well as vegetables & fruits. Try dried fruits such as
prunes or figs, or drink prune juice.
- Drink 6 to 8 glasses of fluid, especially water, each day.
- Limit greasy or fatty foods such as oils and margarine, fried foods, high fat sweets and meats.
Limit use of antacids.
- Get into a regular routine of exercise, such as walking.
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| High blood sugar
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- Limit sweets and alcohol.
- See a registered dietitian for help with planning a high-fibre, low sugar diet.
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High blood pressure
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- Limit salty foods.
- See a registered dietitian for help in planning a heart-healthy diet.
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| Heart disease
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- See a registered dietitian for help in planning a diet low in saturated fat.
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| Loss of appetite
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- Eat small, frequent meals or snacks.
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Sample Meal Plan
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Breakfast
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1 cup cooked oatmeal with 1 tbsp. wheat germ
1 banana
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Snack
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1 bowl bean curd w/syrup
6 oz pure fruit juice
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Lunch
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1 bowl chicken mushroom noodle soup
½ cup stir-fried spinach
Glass of water
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Snack
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1 sardine bun
Tea
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Dinner
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3 oz steamed fish
½ bowl of watercress soup (includes ½ cup of watercress)
1 bowl of rice
Water
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Snack
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3-4 whole wheat crackers
Cup of milo/horlicks/ovaltine with added milk powder
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| Nutritional analysis:
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1880 calories, 18% protein, 25% fat, 59% carbohydrate, 25 grams fibre
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