Power for the elderly: the key to health

I. Physiological changes and the need for nutrition with age

Acting is a complex and inevitable biological process, accompanied by a number of physiological changes, which directly affect the needs for the nutrition of the elderly. Understanding these changes is critical of the development of effective nutrition strategies aimed at maintaining health and quality of life.

A. Changes in the metabolism:

With age, a decrease in basal metabolism (BM) occurs. This means that the body requires less calories to maintain basic functions. The decrease in BM is partially associated with a decrease in muscle mass (sarcopenia), which is a metabolically active tissue. In parallel, glucose tolerance decreases, which can lead to the development or aggravation of type 2 diabetes. Lipid metabolism is disrupted, the level of cholesterol and triglycerides in the blood increases, which increases the risk of developing cardiovascular diseases. Also, the effectiveness of the assimilation and use of trace elements, such as calcium, iron, zinc and vitamin B12, is reduced.

Sarcopenia: The loss of muscle mass begins at about 30 years and progresses with age. Inadequate protein consumption, a decrease in physical activity and hormonal changes contribute to the development of sarcopenia. This leads to a decrease in strength, mobility and general functional ability.
Glucose tolerance: With age, cells become less sensitive to insulin, hormone, which helps glucose to penetrate the blood into the cells. This leads to an increase in blood sugar after eating.
Lipid profile: The level of “bad” cholesterol (LDL) rises, and the level of “good” cholesterol (HDL) decreases with age. This increases the risk of the formation of atherosclerotic plaques in the arteries.
Shipping of trace elements: The production of hydrochloric acid in the stomach is reduced, which complicates the absorption of vitamin B12, iron and calcium. The work of the intestine worsens, which also reduces the absorption of nutrients.

B. Changes in the digestive system:

Aging affects all stages of digestion, ranging from the oral cavity to the intestines. Salivation decreases, which makes it difficult to chew and swallow food. The peristalsis of the esophagus deteriorate, which can lead to heartburn and acid reflux. The production of digestive enzymes is reduced, which makes it difficult to digest food. The amount of beneficial bacteria in the intestines decreases, which worsens the absorption of nutrients and weakens the immune system.

Salivation: Many elderly people experience dry mouth due to reduction of salivation. This can be caused by medication, diseases or age -related changes.
Peristalsis of the esophagus: Weak peristalsis of the esophagus can lead to dysphagia (difficulty swallowing). This is a serious problem that can lead to malnutrition, dehydration and aspiration pneumonia.
Enzymes: A decrease in the production of digestive enzymes, such as amylase, lipase and protease, complicates the digestion of carbohydrates, fats and proteins.
Intestinal microflora: The imbalance of intestinal microflora can lead to bloating, constipation and diarrhea. It can also weaken the immune system and increase the risk of infections.

C. Changes in the senses:

Reducing taste and smell is a common phenomenon among the elderly. This can lead to a decrease in appetite and a deterioration in nutrition. Reducing vision can also make it difficult to cook and meal.

Taste and smell: The age -related decrease in the sensitivity of taste receptors and olfactory bulbs leads to the fact that food seems less tasty and fragrant. This can lead to a decrease in interest in food and a decrease in food consumption.
Vision: Visual problems, such as cataracts and macular degeneration, can make it difficult to cook food, reading labels and product quality assessment.

D. Changes in the cognitive function:

A decrease in cognitive function, such as a deterioration in memory and attention, may complicate planning and cooking. Alzheimer’s dementia and disease can lead to forgetfulness, confusion and difficulties with feeding.

Memory and attention: For forgetfulness can lead to a passage of food meals or eating products with an expired shelf life. Problems with attention can make it difficult to follow the recipes and prepare complex dishes.
Dementia: People with dementia often need help in feeding. They may have problems with swallowing, recognition of food and expression of their preferences.

E. The effect of drugs:

Older people often take several drugs at the same time (polypragmasis). Many drugs can affect appetite, taste, absorption of nutrients and digestion. Some drugs can cause side effects, such as dry mouth, nausea, constipation and diarrhea, which can worsen nutrition.

Interaction of drugs and nutrients: Some drugs can interact with nutrients, reducing their absorption or increasing their excretion from the body. For example, some antibiotics can reduce the absorption of vitamin K.
Side effects of drugs: Many drugs can cause side effects that affect appetite and digestion. It is important to know about the possible side effects of drugs and take measures to mitigate them.

II. Basic nutrients and their role in the health of the elderly

Proper nutrition for the elderly should be balanced and provide a sufficient amount of all necessary nutrients. Particular attention should be paid to the consumption of protein, fiber, vitamins and minerals.

A. Belok:

Protein plays a key role in maintaining muscle mass, immune function and wound healing. Older people need more protein than young people to compensate for age -related changes in protein metabolism. The recommended daily protein consumption rate for the elderly is 1-1.2 grams per kilogram of body weight. Good sources of protein include low -fat meat, poultry, fish, eggs, dairy products, legumes and nuts.

The role of protein: Protein is necessary for the construction and restoration of tissues, the production of enzymes and hormones, as well as maintaining the immune system.
Springs of protein: It is important to include a variety of protein sources in the diet in order to ensure the receipt of all the necessary amino acids.
Protein consumption problems: Some elderly people have difficulty chewing and swallowing meat. In this case, you can offer them soft meat, poultry without skin, fish, eggs, cottage cheese, yogurt or protein cocktails.

B. Carbohydrates:

Carbohydrates are the main source of energy for the body. However, older people should give preference to complex carbohydrates such as whole grain products, vegetables and fruits, and not simple carbohydrates, such as sweets and carbonated drinks. Complex carbohydrates are digested more slowly, providing a stable blood sugar level and preventing the sharp jumps in insulin. The fiber contained in complex carbohydrates helps to normalize the intestinal function and a decrease in blood cholesterol.

Complex against simple carbohydrates: Complex carbohydrates provide a longer feeling of saturation and help control the level of sugar in the blood.
Fiber: Fiber contributes to the normalization of the intestines, reduce cholesterol and maintain healthy weight.
Sources of carbohydrates: Good sources of complex carbohydrates include whole grain bread, macarons from hard wheat varieties, brown rice, oatmeal, buckwheat, film, vegetables and fruits.

C. Fat:

Fats are necessary for the normal functioning of the brain, heart and blood vessels. However, older people should give preference to unsaturated fats, such as olive oil, avocados, nuts and oily fish, and not saturated fats, such as butter, lard and fatty meat. Unsaturated fats help reduce blood cholesterol and reduce the risk of developing cardiovascular diseases. Omega-3 fatty acids contained in oily fish have anti-inflammatory properties and are useful for brain health.

Unsaturated against saturated fats: Unsaturated fats are useful for the health of the heart and blood vessels, and saturated fats can increase blood cholesterol.
Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and are useful for brain health.
Sources of fat: Good sources of unsaturated fats include olive oil, avocados, nuts, seeds, fatty fish (salmon, tuna, mackerel) and linseed oil.

D. Vitamins and minerals:

Older people are subject to deficiency of many vitamins and minerals. Vitamin D, vitamin B12, calcium, iron and zinc are especially important.

Vitamin D: Vitamin D is necessary for the health of bones and the immune system. Elderly people often experience vitamin D due to a decrease in vitamin D production in the skin under the influence of sunlight and reducing the absorption of vitamin D in the intestines.
Vitamin B12: Vitamin B12 is necessary for the normal operation of the nervous system and the formation of red blood cells. Older people often experience vitamin B12 deficiency due to a decrease in hydrochloric acid production in the stomach, which complicates the absorption of vitamin B12.
Calcium: Calcium is necessary for the health of bones and teeth. Elderly people are subject to osteoporosis (thinning of bones), so it is important for them to receive enough calcium.
Iron: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Elderly people can experience iron deficiency due to a decrease in iron absorption in the intestines and blood loss.
Zinc: Zinc is necessary for immune function, wound healing and taste. Elderly people may experience zinc deficiency due to a decrease in zinc absorption in the intestines and taking some drugs.
Sources of vitamins and minerals: It is important to include various products rich in vitamins and minerals in the diet. In some cases, vitamin-mineral additives may be required.

E. Water:

Water is necessary for all vital functions of the body. Older people are subject to dehydration due to a decrease in thirst for thirst, reducing the function of kidneys and taking diuretics. Dehydration can lead to constipation, fatigue, dizziness and confusion. It is recommended to drink at least 1.5-2 liters of water per day. Water is contained not only in water, but also in other drinks, such as tea, coffee, juices and soups, as well as in fruits and vegetables.

The risks of dehydration: Dehydration may have serious consequences for the health of the elderly.
Symptoms of dehydration: It is important to monitor the signs of dehydration, such as dry mouth, dark urine, constipation and dizziness.
How to increase water consumption: Older people can be difficult to drink enough water. It is recommended to carry a bottle of water with you, drink water between meals and consume foods rich in water, such as fruits and vegetables.

III. Practical tips for organizing food for the elderly

The organization of food for the elderly requires special attention to the needs, preferences and capabilities of each person.

A. Power planning:

Power planning helps in advance to ensure balanced and regular food consumption. It is recommended to make a menu for a week, take into account individual needs and preferences, as well as diversify the diet.

Menus compilation: Compilation of the menu for a week allows you to make sure that all the necessary nutrients are included in the diet.
Accounting for individual needs: It is important to take into account the individual needs of each person, such as the presence of diseases, allergies, intolerance to products and medications taken.
Variety: A diverse diet provides the receipt of all the necessary nutrients and makes the nutrition more interesting and pleasant.

B. Cooking:

Preparation can be difficult for the elderly with limited mobility or cognitive impairment. In this case, you can use the services of delivery of finished food, ask for help from relatives or friends, or use simplified recipes.

Delivery services of finished food: There are various delivery services of finished food, which offer various and balanced dishes developed specifically for the elderly.
Help of relatives and friends: Relatives and friends can help with the purchase of food, cooking and feeding.
Simplified recipes: There are simple and quick recipes that are easy to prepare even with limited mobility or cognitive impairment.

C. Eating conditions:

The conditions for eating should be comfortable and calm. It is recommended to eat in a pleasant environment, avoid distracting factors such as TV and phone, and do not rush during eating.

Comfortable atmosphere: Eating in a pleasant environment helps to increase appetite and improve digestion.
Avoidance of distracting factors: Distracting factors can lead to overeating or malnutrition.
Not rush: Not rushing during food allows you to better chew food and improve digestion.

D. Solving problems with food:

Older people often have food problems, such as a decrease in appetite, dry mouth, difficult swallowing, constipation and diarrhea. It is important to timely identify and solve these problems.

Reduced appetite: A decrease in appetite can be caused by various factors, such as a decrease in taste and smell, depression, medicine and disease. It is recommended to consume small but frequent meals, enrich food with nutrients, use spices and herbs to improve taste and consult a doctor to identify and treat the causes of a decrease in appetite.
Dry mouth: Dryness in the mouth can make it difficult to chew and swallow food. It is recommended to drink more water, chew chewing gum without sugar, use artificial saliva and consult a doctor to identify and treat the causes of dry mouth.
Difficult swallowing: Difficult swallowing (dysphagia) can be caused by various factors, such as stroke, Parkinson’s disease and esophagus. It is recommended to eat soft and puree food, thicken drinks, observe the correct pose during meals and contact a speech therapist to improve swallowing.
Constipation: Construction is a common problem among the elderly. It is recommended to use more fiber, drink more water, engage in physical exercises and consult a doctor if constipation does not pass.
Diarrhea: Diarye can be caused by various factors, such as infections, drugs and diseases. It is recommended to drink more fluids, avoid fatty and spicy foods, consume foods rich in probiotics, and consult a doctor if the diarrhea does not pass.

E. Consultation with a doctor and nutritionist:

Regular consultation with a doctor and nutritionist helps to develop an individual nutrition plan, taking into account all the needs and features of an elderly person. The doctor can identify and treat diseases that affect nutrition, and a nutritionist can give recommendations for the choice of food, cooking and taking vitamin-mineral additives.

Individual power plan: A doctor and nutritionist can develop an individual nutrition plan that takes into account all the needs and features of an elderly person.
Identification and treatment of diseases: The doctor can identify and treat diseases that affect nutrition.
Recommendations for the choice of food and cooking: A nutritionist can give recommendations for the choice of food, cooking and taking vitamin-mineral additives.

IV. Special diets for older people with various diseases

Older people often suffer from various diseases that require special dietary approaches.

A. Diabetes sugar:

Diet in diabetes is aimed at maintaining a normal blood sugar. It is recommended to consume products with low glycemic index, such as whole grain products, vegetables and fruits, limit the consumption of simple carbohydrates, such as sweets and carbonated drinks, and regularly control the blood sugar.

Glycemic index: The glycemic index shows how quickly the product increases blood sugar.
Blood sugar control: Regular control of blood sugar allows you to control the effectiveness of the diet and adjust it if necessary.
Insulinotherapy: In some cases, insulin therapy may be required to maintain a normal blood sugar.

B. Cardiovascular diseases:

The diet with cardiovascular diseases is aimed at reducing blood cholesterol and maintaining normal blood pressure. It is recommended to limit the consumption of saturated fats, cholesterol and salt, consume foods rich in unsaturated fats, fiber and potassium, and regularly engage in physical exercises.

Close -to -level decrease in cholesterol: A decrease in cholesterol helps to reduce the risk of the formation of atherosclerotic plaques in the arteries.
Control of blood pressure: Control of blood pressure helps reduce the risk of stroke and heart attack.
Exercise: Regular physical exercises help strengthen the heart and blood vessels and improve the overall state of health.

C. Osteoporosis:

The diet for osteoporosis is aimed at strengthening bones and preventing fractures. It is recommended to eat products rich in calcium and vitamin D, such as dairy products, green leafy vegetables and oily fish, and regularly engage in physical exercises with bone load.

Calcium and vitamin D: Calcium and vitamin D are necessary for bone health.
Exercise with a bone load: Exercise with bone load, such as walking and dancing, help strengthen the bones and prevent fractures.
Medication: In some cases, drug treatment may be required to strengthen bones.

D. Alzheimer’s disease:

A diet in Alzheimer’s disease is aimed at maintaining brain health and slowing down the progression of the disease. It is recommended to consume products rich in antioxidants, omega-3 fatty acids and B vitamins, such as fruits, vegetables, fat fish and nuts, and limit the consumption of saturated fats, sugar and treated products.

Antioxidants: Antioxidants help protect brain cells from damage.
Omega-3 fatty acids: Omega-3 fatty acids are useful for brain health and can help slow down the progression of Alzheimer’s disease.
Cognitive stimulation: Cognitive stimulation, such as reading, solving crosswords and communication with other people, helps maintain brain activity.

V. The role of social factors in the nutrition of older people

Social factors play an important role in the nutrition of older people. Loneliness, social insulation, poverty and limited access to food can negatively affect food habits and health status.

A. Loneliness and social isolation:

Loneliness and social isolation can lead to a decrease in appetite, a deterioration in nutrition and depression. Social interactions during food contribute to improving appetite and increasing mood.

Joint meals: Joint meals with friends and family help to deal with loneliness and improve food.
Participation in social events: Participation in social events, such as interest clubs and public dinners, helps to expand the circle of communication and improve mood.
Psychological support: Psychological support helps to cope with depression and anxiety that can affect food.

B. Poverty and limited access to food:

Poverty and limited access to food can lead to malnutrition and deficiency of nutrients. It is important to provide older people with access to affordable and nutritional foods.

Food help: Food assistance programs, such as food coupons and free lunch, help older people with access to food.
Transport: Transport for shops and markets allows older people to buy food at affordable prices.
Education: Education on food helps older people to make the right choice of food with a limited budget.

C. Cultural factors:

Cultural factors, such as nutrition traditions and religious beliefs, can also affect the food habits of older people. It is important to respect cultural features and offer alternative nutrition options that correspond to cultural preferences.

Respect for cultural features: Respect for cultural characteristics contributes to the improvement of appetite and increasing nutrition satisfaction.
Alternative nutrition options: The proposal of alternative nutrition options that correspond to cultural preferences helps to provide a balanced and good nutrition.
Information: Information about the benefits of a healthy diet, taking into account cultural characteristics, contributes to the formation of proper food habits.

VI. Conclusion: Investments in a healthy diet – investment in a healthy old age

Proper nutrition is a key factor in maintaining the health and quality of life of older people. Accounting for physiological changes, nutrient needs, individual characteristics and social factors allows you to develop effective nutrition strategies aimed at preventing diseases, maintaining functional activity and improving well -being. Investments in a healthy diet are an investment in healthy and active old age.

Power for the elderly: the key to health

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