Peculiarities of nutrition in old age

 

How does nutrition change with age?

Nutritional needs vary by age and gender. The necessary foods and beverages that make up a healthy diet are largely often different from those that are beneficial for consumption at a younger age. In general, the need for some foods decreases while the need for others increases.

 

However, healthy eating doesn't really change that much with age, especially with a good diet already in place. It's just that everyone's specific nutritional needs need to be understood , and food choices need to be adjusted so that the body gets exactly what it needs to maintain good health in old age.

 

Nutrition in old age also varies by gender , with older men needing different foods than older women. Throughout life, men generally need more energy (calories or kilojoules) per day than women. This is because men are generally bigger and have more muscle mass.

 

The amount of energy the body needs each day depends on both age and activity. However, as the body begins to lose muscle mass as we age ( sarcopenia ) and activity levels also decline with age. This does not mean that one needs less nutrients. In fact, the need for nutrients (carbohydrates, fats, proteins, vitamins, minerals, fiber, water) remains approximately the same , and sometimes increases.

 

Calcium is a good example of the latter. The need for calcium for healthy bones and teeth increases with age, so extra servings of low-fat milk, yogurt and cheese are important to the diet. Other good sources of calcium are canned salmon, sardines, leafy greens such as spinach, kale and bok choy, sesame seeds (and tahini) and almonds.

 

It is important to discuss any major change in eating or exercise patterns with a specialist. It may be necessary to adjust the medications the patient is taking.

What foods are good to eat in old age?

Following a healthy diet has physical, mental and social benefits. Poor food and drink choices put you at greater risk of developing chronic diseases , such as cardiovascular disease, type 2 diabetes, certain types of cancer, and even mental health problems such as anxiety and depression. Following a healthy diet also helps socially – regular contact with other people can prevent loneliness and isolation.

 

It is necessary to consume a wide variety of foods from the five groups - colorful vegetables, plants from the Legume family (such as peas or beans); fruits; cereals, mainly whole grains and rich in fiber; lean meat and poultry, fish, eggs, tofu, nuts and seeds; milk, yogurt, cheese or their alternatives, mostly with reduced fat content.

 

Regular consumption of fish can reduce the risk of cardiovascular disease, stroke, dementia and macular degeneration (a type of vision loss). Eating fish twice a week is enough to get the necessary nutrients.

 

Drinking plenty of water is important – six to eight glasses a day, and more in warmer weather or during exercise. Water is essential for hydration , digestion and blood volume. In old age, the feeling of thirst is reduced , even when the body needs fluids. Water is your best bet for hydration, but tea, coffee, mineral and carbonated water, and low-fat milk are also important. The intake of fiber- rich foods and plenty of fluids stimulate peristalsis of the intestines.

 

Limiting foods high in saturated fat such as biscuits, cakes, pastries, pies, processed meats, burgers, pizza, fried foods, potato chips and other savory snacks is necessary.

 

It is useful to replace foods with a high fat content (containing mainly saturated fats) with foods containing mainly polyunsaturated and monounsaturated fats. Limiting foods and drinks with added salt is important, and salt should not be added to food when cooking or served at the table.

 

Everyone needs a little salt, but too much salt can increase the risk of high blood pressure and heart disease. Care should be taken about the intake of foods with a high salt content, such as cured meats (such as ham, beef, bacon), snacks (such as chips and snacks) and sauces (such as soy sauce). It is recommended to choose food with a reduced amount of salt when shopping, it is also useful to flavor when cooking with herbs and spices instead of salt.

 

Limiting foods and drinks containing added sugars , such as confectionery, sugar-sweetened soft drinks, fruit drinks, energy and sports drinks, is also important .

 

Limiting alcohol intake is an important step in maintaining good health in old age, with no more than two drinks per day for healthy men and women.

 

The material is informative and cannot replace consultation with a doctor. Before starting treatment, you must consult a doctor.