Old age is best defined as the age of retirement that is 60 years and above. As we all know when we get old there are a lot of changes that happen in our lives such as Physiological changes, Social changes like hearing loss, back and neck pain, osteoarthritis, dementia, chronic obstructive pulmonary. With age, bones tend to shrink in size and density, weakening them and making them more susceptible to fracture.
Some tips for older adults are: To stay active, eat healthy, get your proper sleep, get your health screenings, Stress management, managing health condition, Mindful communication, Prioritize socialization over isolation.
Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas and lentils to your meals. “As we age our skin wrinkles from weakening of collagen and elastin in our skin” says by Robinson. Eating foods that are rich in iron, like eggs, spinach and red meat, can help support energy for seniors and fight anemia. Blueberries and many other berries contain wrinkle-fighting antioxidants known as anthocyanins as it is also a super food.
A specific diet that slows aging is “Mediterranean Diet” high in polyphenols linked with slower biological aging. The foundation of the Mediterranean diet is plant foods. That means meals are build around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of diary, poultry and eggs are part of the mediterranean diet, as is seafood. An Indian Mediterranean diet blends the plant-centric focus of Mediterranean cuisine with the flavors and ingredients typical of Indian cooking. The Mediterranean Diet has been ranked the healthiest way to eat by US news and world report. Nutrition requirement for an elderly person. After Age of 60 years, Energy requirements are estimated to be up to 25-35 kcal/kg IBW (IDEAL BODY WEIGHT), the minimum protein requirement is 1g protein/kg of body weight with never evidence supporting up to 1.2 g/kg.
Why is nutrition important during old age??
- Good nutrition is important, no matter what your age is. It gives you energy and can help you control your weight. it may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers. On average older woman require about 1,600 to 2,200 calorie and for older man is 2,000 to 2,800 calories on average.
Nutritional diet for elderly people
- Fruits and vegetables (choose different types with bright colors)
- Whole grains, like oatmeal, whole-wheat bread and brown rice
- Fat-free or low-fat milk and cheese, or soy or rice milk that has added Vitamin D and calcium
- Seafood, lean meat, poultry and eggs
- Beans, nuts and seeds
- This type of foods gives you a lot of nutrients without a lot of extra calories.
Elderly are the risk of Vitamin D deficiency due to decreased exposure to sunlight or decrease in rental mass. Dietary supplements with calcium and Vitamin D improves bone density and prevent fractures. People with parkinson disease have low Vitamin D levels. Stress, Smoking and Medication can increase Vitamin C requirement. The antioxidant Vitamins such as Vitamin E, Carotinoids and Vitamin C enhances health of elderly. Changes in immune system can be overcome by taking 200 mg of vitamin E. Alcoholism is a risk factor for folate deficiency
“Nutritional from for the elderly is a reliable and valid instrument for the deter-mination of undernutrition risk, and it is associated with health-related quality of life” was said by the Development Report of The Nutritional Form For the Elderly (NUFFE),