Healthy food in old age: what you need to know

Healthy food in old age: what you need to know

I. Physiological changes affecting the need for nutrition

Aging is a complex process, accompanied by many physiological changes, which directly affect the needs of the body in nutrients. Understanding these changes is critical of developing an adequate food plan for the elderly.

A. Reducing muscle mass (sarcopenia)

Sarkopenia, the age loss of muscle mass and strength, is one of the most significant changes. It begins from about 40 years and accelerates after 60. This leads to a decrease in metabolism at rest, a decrease in strength and endurance, increased risk of falls and fractures, as well as to deterioration of general quality of life.

• Sarcopenia mechanisms:

  • Decrease in protein synthesis: With age, the body’s ability to synthesize muscle protein decreases. This is due to a decrease in sensitivity to anabolic signals, such as insulin and amino acids.
  • Increased protein decay: At the same time, the decay of muscle protein may increase, which further exacerbates the loss of muscle mass.
  • Hormonal changes: A decrease in hormones, such as testosterone, estrogen and growth hormone, contributes to the development of sarcopenia.
  • Low physical activity: The lack of physical activity, especially strength training, is an important factor in the development of sarcopenia.
  • Insufficient protein consumption: Inadequate protein consumption, especially in combination with low physical activity, exacerbates the loss of muscle mass.
  • Inflammation: Chronic inflammation of the low degree characteristic of aging can contribute to the breakdown of muscle protein.
  • Nervous-muscle degeneration: The loss of motor neurons innervating muscles leads to atrophy of muscle fibers.

• The consequences of sarcopenia:

  • Reduced functionality: Difficulties in performing everyday tasks, such as walking, climbing the stairs, getting up from the chair.
  • Increased risk of falls and fractures: Weak muscles maintain balance worse and increase the risk of falls.
  • Reducing metabolism: Smaller muscle mass means less energy consumption at rest, which can lead to weight gain.
  • Insulin resistance: Sarcopenia is associated with insulin resistance and increased risk of type 2 diabetes.
  • Reduced immunity: The muscle mass is important for the immune function. Loss of muscle mass can weaken the immune system.
  • Increased mortality: Sarcopenia is an independent risk factor for increased mortality.

• Dietary strategies to combat sarcropeneia:

  • Adequate protein consumption: Older people need more protein than young people to compensate for a decrease in protein synthesis and increased decay. The recommended daily protein norm is 1.0-1.2 g/kg of body weight. In some cases, especially in the presence of diseases or increased risk of sarcopenia, it may require more protein (up to 1.5 g/kg). It is important to distribute protein consumption evenly during the day, and not concentrate it in one meal.
  • High -quality protein sources: It is important to use protein sources containing all the necessary amino acids. These include meat, poultry, fish, eggs, dairy products, legumes and soy products.
  • Laycin: Leucin amino acid plays a key role in stimulating the synthesis of muscle protein. Good sources of leucine: meat, poultry, fish, eggs, dairy products, soy and legumes.
  • Creatine: Creatine is a substance that helps to increase strength and muscle mass. It can be useful for the elderly, especially in combination with strength training.
  • Vitamin D: Vitamin D plays an important role in maintaining muscle health. Vitamin D deficiency is common among the elderly and can aggravate sarcopenia. It is recommended to take additives with vitamin D, especially in the winter months.

B. Changes in the digestive system

With age, changes in the digestive system occur, which can affect the absorption of nutrients and lead to various health problems.

• Reducing the production of saliva: Saliva contains enzymes that begin the digestive process in the oral cavity. Reducing the production of saliva can complicate the swallowing and digestion of food.

• Reducing the acidity of gastric juice: Acid of gastric juice is necessary for digestion of protein and assimilation of some nutrients, such as vitamin B12, iron and calcium. A decrease in acidity can lead to a deficiency of these substances.

• Slow down of the intestinal motility: Slowing down intestinal motility can lead to constipation and other digestive problems.

• Reducing the absorption of nutrients: With age, the intestinal ability to absorb some nutrients, such as vitamin B12, calcium and iron, decreases.

• Changes in the intestinal microbioma: The composition of the intestinal microbioma changes with age, which can affect digestion, immunity and general health.

• Dietary strategies for maintaining the health of the digestive system:

  • Sufficient fiber consumption: Fiber helps maintain normal intestinal motility and prevents constipation. Good sources of fiber: fruits, vegetables, whole grain products and legumes.
  • Sufficient fluid consumption: The liquid helps maintain normal intestinal motility and prevents constipation. It is recommended to drink at least 8 glasses of water per day.
  • Probiotics and prebiotics: Probiotics are living microorganisms that are useful for intestinal health. Prebiotics are substances that serve as food for probiotics. Probiotics can be obtained from yogurt, kefir and other fermented products. Prebiotics are found in fruits, vegetables and whole grains.
  • Easily digestible products: Choose easily digestible products, such as soft fruits and vegetables, low -fat meat and fish, as well as well -cooked porridge.
  • Avoid products that cause intestinal irritation: Each person has individual products that can cause intestinal irritation. It is important to identify these products and avoid their use. Common irritants include spicy foods, fatty foods, caffeine and alcohol.
  • Regular nutrition: Regular nutrition in small portions can help improve digestion and prevent overeating.
  • Drug support: In some cases, drug support may be required to treat digestive problems, such as constipation or gastritis.

C. Changes in the senses

With age, there are changes in the senses that can affect the appetite and the choice of food.

• Reducing taste: A decrease in the number of taste receptors and the deterioration of their sensitivity can lead to the fact that food seems less tasty. This can lead to a decrease in appetite and insufficient consumption of nutrients.

• Small decrease: The sense of smell plays an important role in the perception of taste. A decrease in smell can also lead to a decrease in appetite and insufficient consumption of nutrients.

• Visual impairment: Vision deterioration can make it difficult to cook food and reading labels on food.

• Dietary strategies to compensate for changes in the senses:

  • Using spices and herbs: Spices and herbs can help strengthen the taste of food and make it more appetizing.
  • A variety of textures and flowers: The variety of textures and flowers in food can make it more attractive and stimulate appetite.
  • Organization of food intake: Create a pleasant atmosphere during meals. Cover the table, use beautiful dishes and enjoy food in the company of loved ones.
  • Checking the expiration date: It is important to regularly check the shelf life of food in order to avoid the use of spoiled products.
  • Using magnifying glass: To read labels on food, you can use a magnifying glass.
  • Preparation with loved ones: If you have vision problems, ask loved ones to help you in cooking.

D. Changes in the renal function

With age, the kidney function decreases, which can affect the balance of fluid and electrolytes in the body.

• Reducing the speed of glomerular filtration (SKF): SKF is an indicator of how well the kidneys filter the blood. With the age of the SKF, it decreases, which can lead to a delay in fluid and electrolytes in the body.

• Reducing the ability to concentrate urine: With age, the kidneys lose their ability to concentrate urine, which can lead to dehydration, especially in hot weather.

• Reducing the production of renin and aldosterone: Renin and aldosterone are hormones that regulate the balance of fluid and electrolytes in the body. A decrease in their production can lead to a deficiency of sodium and potassium.

• Dietary strategies for maintaining kidney health:

  • Sufficient fluid consumption: It is important to drink enough liquids to maintain the normal function of the kidneys and prevent dehydration. It is recommended to drink at least 8 glasses of water per day.
  • Salt consumption restriction: Excess salt can lead to a delay in liquid and increased blood pressure, which can worsen the function of the kidneys. It is recommended to limit salt consumption up to 2.3 g per day.
  • Restriction of phosphorus consumption: Excess phosphorus can be harmful to the kidneys, especially in the presence of a chronic kidney disease. It is recommended to limit the consumption of products rich in phosphorus, such as dairy products, meat and legumes.
  • Adequate potassium consumption: Potassium is important for maintaining the normal balance of electrolytes in the body. However, in the presence of a chronic kidney disease, it is necessary to control potassium intake in order to avoid hyperkalemia.
  • Consultation with a doctor: In the presence of kidney diseases, it is important to consult a doctor or nutritionist to develop an individual food plan.

E. Changes in cognitive functions

With age, changes can occur in cognitive functions, such as memory, attention and thinking. These changes can affect the ability to plan and cook healthy food.

• Reduced memory: Reducing memory can lead to forgetting the recipes, overdue products in the refrigerator and improper cooking.

• Reduced attention: Reducing attention can complicate the concentration on cooking and reading labels on food.

• Reduced thinking: Reducing thinking can complicate the planning of a healthy diet and the choice of healthy products.

• Dietary strategies for maintaining cognitive functions:

  • Balanced nutrition: A balanced diet, rich in fruits, vegetables, whole grain products and low -fat protein, is necessary to maintain brain health.
  • Omega-3 fatty acids: Omega-3 fatty acids are important to brain health and can improve cognitive functions. Good sources of omega-3 fatty acids: fatty fish, walnuts and linen seeds.
  • Antioxidants: Antioxidants help protect brain cells from damage caused by free radicals. Good sources of antioxidants: fruits, vegetables, berries and green tea.
  • B vitamins B: B vitamins are important for brain health and can improve cognitive functions. Good sources of group B vitamins: meat, poultry, fish, eggs, dairy products, whole grain products and legumes.
  • Physical activity: Physical activity improves blood circulation in the brain and can improve cognitive functions.
  • Cognitive training: Cognitive training, such as a solution to puzzles and reading, can help maintain cognitive functions.

II. The basic principles of healthy diet in old age

Healthy nutrition in old age should be aimed at maintaining health, preventing chronic diseases and improving the quality of life. The basic principles of healthy diet include:

A. Adequate calorie intake

The need for calories is reduced with age due to a decrease in metabolism and physical activity. It is important to consume enough calories to maintain a healthy weight and prevent the loss of muscle mass, but not to overeat to avoid weight gain and related diseases.

• Calculation of the need for calories: The need for calories depends on the gender, age, level of physical activity and the presence of diseases. For an approximate assessment of the need for calories, you can use formulas, such as the Harris-Benedict formula or the formula of Mifflin-San Zhora. However, it is recommended to consult a doctor or a nutritionist for an individual assessment of the need for calories.
• Accounting for the level of physical activity: The higher the level of physical activity, the more calories the body is required. It is important to regularly engage in physical activity in order to maintain a healthy weight and improve the overall health.
• Weight control: Weigh regularly to control your weight and, if necessary, adjust your diet.
• The choice of products with low energy density: Products with low energy density, such as fruits, vegetables and whole grains, contain less calories per unit volume, which allows you to feel full, without overeating.

B. sufficient protein consumption

Protein plays an important role in maintaining muscle mass, immunity and other important functions of the body. Older people need more protein than young people to compensate for a decrease in protein synthesis and increased decay.

• Recommended daily protein norm: The recommended daily protein norm for the elderly is 1.0-1.2 g/kg body weight. In some cases, especially in the presence of diseases or increased risk of sarcopenia, it may require more protein (up to 1.5 g/kg).
• High -quality protein sources: It is important to use protein sources containing all the necessary amino acids. These include meat, poultry, fish, eggs, dairy products, legumes and soy products.
• Protein consumption distribution during the day: It is important to distribute protein consumption evenly during the day, and not concentrate it in one meal.
• Protein supplies: In some cases, especially with insufficient consumption of protein with food, additives with protein can be useful.

C. sufficient fluid consumption

With age, the feeling of thirst decreases, which can lead to dehydration. Dehydration can cause constipation, dizziness, confusion of consciousness and other health problems.

• Recommended daily fluid rate: It is recommended to drink at least 8 glasses of water per day.
• Other fluid sources: In addition to water, liquid can be obtained from other sources such as tea, coffee, juices, soups and fruits.
• Signs of dehydration: Pay attention to the signs of dehydration, such as dry mouth, dark urine and dizziness.
• Regular use of fluids: Drink water regularly during the day, even if you do not feel thirst.

D. Limiting the consumption of saturated and trans fats

Saturated and trans fats increase the level of cholesterol in the blood, which increases the risk of developing cardiovascular diseases.

• Sources of saturated fats: Saturated fats are found in red meat, fatty dairy products, coconut and palm oil.
• Sources of trans fats: Transfiders are contained in fried foods, pastries and margarine.
• Replacing saturated and trans fats: Replace saturated and trans fats with unsaturated fats, such as olive oil, avocados, nuts and seeds.

E. Limiting sugar and simple carbohydrates

Excess sugar and simple carbohydrates can lead to weight gain, an increase in blood sugar and an increase in the risk of type 2 diabetes.

• Sources of sugar and simple carbohydrates: Sugar and simple carbohydrates are contained in sweets, carbonated drinks, white bread and white rice.
• Replacing sugar and simple carbohydrates: Replace sugar and simple carbohydrates with complex carbohydrates, such as fruits, vegetables, whole grain products and legumes.
• Blood sugar control: Regularly control the blood sugar level, especially in the presence of diabetes.

F. sufficient consumption of vitamins and minerals

With age, the need for some vitamins and minerals increases. It is important to receive enough vitamins and minerals with food or using additives.

• Vitamin D: Vitamin D is important for the health of bones, muscles and the immune system.
• Vitamin B12: Vitamin B12 is important for the health of the nervous system and blood formation.
• Calcium: Calcium is important for the health of bones.
• Potassium: Potassium is important for maintaining normal blood pressure.
• Magnesium: Magnesium is important for the health of bones, muscles and nervous system.
• Zinc: Zinc is important for the immune system and wound healing.

G. sufficient fiber consumption

Fiber is important for the health of the digestive system, maintaining the normal level of cholesterol in the blood and monitoring the level of sugar in the blood.

• Sources of fiber: Fiber is found in fruits, vegetables, whole grain products and legumes.
• Recommended daily fiber: The recommended daily fiber for the elderly is 25-30 g.
• Gradual increase in fiber consumption: Gradually increase fiber consumption to avoid digestive problems.

H. Regular nutrition

Regular nutrition in small portions helps maintain a stable blood sugar and prevents overeating.

• Three basic meals and snacks: Eat three main meals (breakfast, lunch and dinner) and 1-2 snacks during the day.
• Regular eating time: Try to eat at the same time every day.
• Do not skip food meals: Do not skip food meals, especially breakfast.

III. Problems associated with nutrition in old age, and ways to solve them

Older people face a number of problems related to food, which can affect their health and quality of life.

A. A decrease in appetite

Reducing appetite is a common problem among the elderly. This may be associated with various factors such as physiological changes, diseases, medicines and psychological problems.

• Reasons for a decrease in appetite:

  • Physiological changes: Reducing taste sensations, decreased smell, deceleration of intestinal motility.
  • Diseases: Chronic diseases, such as dementia, Parkinson’s disease, cancer and heart failure.
  • Medicines: Some drugs may reduce appetite.
  • Psychological problems: Depression, loneliness and anxiety.

• Ways to solve the problem:

  • Determining the reason for reducing appetite: It is important to determine the cause of a decrease in appetite and eliminate it, if possible.
  • Small frequent meals: Eat small portions of food several times a day, and not three large meals.
  • Products with high energy density: Choose products with high energy density, such as nuts, avocados and olive oil.
  • Appetizing dishes: Prepare the mouth -watering dishes that you like.
  • Eating in the company: Eat in the company of friends or relatives.
  • Physical activity: Physical activity can increase appetite.
  • Consultation with a doctor: If a decrease in appetite continues, consult a doctor.

B. Difficulties with chewing and swallowing (dysphagia)

Difficulties with chewing and swallowing can be caused by various causes, such as dental problems, stroke, Parkinson’s disease and cancer.

• Causes of dysphagia:

  • Tooth problems: Lack of teeth, dentures, caries and periodontitis.
  • Stroke: Damage to the brain that controls the swallow.
  • Parkinson’s disease: Violation of the coordination of the muscles involved in swallowing.
  • Cancer: Tumors in the oral cavity, throat or esophagus.

• Ways to solve the problem:

  • Consultation CO dentist: Eliminate dental problems.
  • Food consistency: Change the consistency of food so that it is easier to chew and swallow. Choose soft, puree or liquid products.
  • Small pieces: Cut food into small pieces.
  • Slow nutrition: Eat slowly and carefully chew food.
  • Exercises for muscles involved in swallowing: Perform exercises to strengthen the muscles involved in swallowing.
  • Consultation with a speech therapist: Speech therapist can help improve the function of swallowing.

C. Zapors

Constipation is a common problem among the elderly, which can be caused by insufficient fiber and fluid consumption, low physical activity and some drugs.

• Causes of constipation:

  • Insufficient consumption of fiber and liquid: Fiber and liquid are necessary to maintain normal intestinal motor skills.
  • Low physical activity: Physical activity stimulates intestinal motility.
  • Medicines: Some drugs can cause constipation.
  • Diseases: Some diseases, such as Parkinson and Diabetes, can cause constipation.

• Ways to solve the problem:

  • Sufficient consumption of fiber and liquid: Eat products rich in fiber, such as fruits, vegetables, whole grain products and legumes. Drink enough water.
  • Regular physical activity: Practice at least 30 minutes a day.
  • Soft laxatives: In some cases, soft laxatives can be useful.
  • Consultation with a doctor: If constipation continues, consult a doctor.

D. Vitamin D deficiency

The disadvantage of vitamin D is common among the elderly people, since with age the skin’s ability to synthesize vitamin D is reduced under the influence of sunlight. Vitamin D is important for the health of bones, muscles and the immune system.

• Reasons for the lack of vitamin D:

  • Reducing the synthesis of vitamin D in the skin: With age, the ability of the skin to synthesize vitamin D is reduced under the influence of sunlight.
  • Limited Sun stay: Older people often spend less time in the sun.
  • Insufficient consumption of vitamin D with food: Vitamin D is contained in a limited number of food.
  • Diseases: Some diseases, such as Crohn’s disease and celiac disease, can reduce the absorption of vitamin D.

• Ways to solve the problem:

  • Vitamin D additives: Take additives with vitamin D in accordance with the doctor’s recommendations.
  • Products rich in vitamin D: Eat products rich in vitamin D, such as oily fish, egg yolks and enriched products.
  • Sun stay: Spend time in the sun, but avoid burns.

E. Vitamin B12 deficiency

The disadvantage of vitamin B12 is also common among the elderly, since with age, the ability of the stomach to develop an internal factor necessary for the absorption of vitamin B12 decreases. Vitamin B12 is important for the health of the nervous system and blood formation.

• Reasons for the deficiency of vitamin B12:

  • Decrease in the production of internal factor: With age, the ability of the stomach is reduced to develop the internal factor necessary for the absorption of vitamin B12.
  • Atrophic gastritis: Atrophic gastritis is an inflammation of the mucous membrane of the stomach, which can lead to a decrease in the production of an internal factor.
  • Vegetarianism or veganism: Vitamin B12 is mainly found in animal products.

• Ways to solve the problem:

  • Additives with vitamin B12: Take additives with vitamin B12 in accordance with the doctor’s recommendations.
  • Vitamin B12 injections: In some cases, vitamin B12 injections may require.
  • Products enriched with vitamin B12: Eat products enriched with vitamin B12, such as cereal flakes and soy milk.

IV. Practical tips for organizing a healthy diet in old age

The organization of a healthy diet in old age can be a difficult task, but with the right approach, this is quite real.

A. Power planning

Power planning is an important step towards a healthy diet.

• Compilation of a menu for a week: Make a menu for a week to make sure that you get all the necessary nutrients.
• Compilation of a list of purchases: Make a list of purchases based on the menu and adhere to it in the store.
• Cooking in advance: Prepare food in advance so that you always have healthy food at hand.

B. The choice of products

The right choice of products is the basis of a healthy diet.

• Fruits and vegetables: Eat a lot of fruits and vegetables of different colors.
• Whole grain products: Choose whole grain products, such as bread, pasta and rice.
• Low -fat protein: Choose low -fat sources of protein, such as bird, fish, legumes and tofu.
• Healthy fats: Choose healthy fats such as olive oil, avocados and nuts.
• Restriction of processed products: Limit the consumption of processed products, such as fast food, sweets and soda drinks.

C. Cooking

Proper cooking can save nutrients and make food more tasty.

• Steaming, baking or cook: Steam food, bake or cook, not fry.
• Using a small amount of oil: Use a small amount of oil when cooking.
• Using spices and herbs: Use spices and herbs to give taste to food.
• Food safety: Follow the safety rules of food to avoid food poisoning.

D. Poster

Create a pleasant atmosphere during meals.

• Table setting: Serve the chair beautifully.
• Nice company: Eat in a pleasant company.
• Slow nutrition: Eat slowly and enjoy food.
• Limiting distracting factors: Limit distracting factors such as TV and phone.

E. Application for help

Feel free to seek help from a doctor, a nutritionist or other specialists.

• Consultation with a doctor: Consult a doctor to find out what nutrients you need.
• Consultation with a nutritionist: A nutritionist can help you develop an individual food plan.
• Help of relatives and friends: Seek for help from relatives and friends in the preparation of food and nutrition.
• Delivery of food at home: Take advantage of food delivery services.

Healthy nutrition in old age is an important component of a healthy lifestyle. Following these principles, you can maintain your health, prevent chronic diseases and improve the quality of life.