Health Tips for Elderly people

How to stay fit and healthy in old age?

Growing is the part and parcel of living, as we grow our habits also changes, our sleeping habits, our working, our eating habits and our thinking also changes. As we grow older , most of the people stop taking care of oneself. There are very few elders who take proper care of themselves and this is a matter of concern. Instead of making them dependent on us, we must try to spend time with them and encourage them to take care of themselves. Though they will still need our help but the more they become conscious of their health the better it will be. 

Old age is characterized by the low appetite, lack of interest in health and diet, due to some disease people often can't take care of themselves. They need a person to take care of them. In the old age the body becomes weak and the body organs may not function well due to the weakness and the underlying diseases or other factors. So if they are made aware of the diet they should consume and the importance of well being, there can be chances of better living in that age. They must be encouraged by the family members to walk, meditate, exercise and eat healthy. Loneliness is another reason for the loss of appetite, elders often feel lonely and they lose interest in food, which can alter their health. In this blog I am sharing some tips and tricks to manage the diet of an elderly person. But before making any changes in the diet please do concert a medical practitioner or the but before making any changes in the diet please do concert a medical practitioner or the Health care provider 

Table Of Content

Impact of ageing on Diet

Common Problems Faced by Elderly people

Nutrition Required by Elderly people

Tips to Maintain Healthy lifestyle

Diet Therapy

Impact of ageing on Diet

As we age, there is change in lifestyle, diet, eating habit, sleeping pattern and so on. We all go thorough certain changes, be it physical or psychological. This is most commonly observed in elderly people as they are most prone to it. When we are young, the ageing signs and symptoms are not so commonly observed. Ageing also influence the diet of a person, as it decreases with age. With time the organs of the person also become weak and some individuals have other health problem which also alter the appetite of a person.  So in order to maintain a healthy life, one has to be cautious about his or her daily health goals. By doing so one can be active and healthy in the later years of their life. 

Common Problem Faced by Elderly People 

• A person spend his own life in fulfilling responsibilities, liabilities and earning for the living. Often when age and get older, the burden of our responsibilities decreases, which lead to ample time to sit and think. This is followed by regrets, guilt, repentance and the feeling of loneliness. In most of the cases, at that time the person wants to be surrounded by family and friends, willing to share their own experience and knowledge. The elderly people wants some one to sit and listen and mostly they expect it from their children. Therefore end up being lonely. 
• With age basic digestive issues like constipation, acidity, diarrhea etc. develop due to the decrease in appetite or less water intake. In some cases it is the underlying disease that lead to upset stomach. Certain medication also contribute to digestive problems. During old age the various internal organs weaken and certain organs can't function well which can also lead to digestive issues. There are other factor which lead to upset stomach like untimely eating habit, disturbed sleeping, certain medication, poor food choices etc.
• The less absorption of calcium is very common in elderly people. This lead to the poor bone health.  As we age we become less active and outdoor activities also reduces. In some the body is unable to synthesize vitamin D, which also lead to the poor absorption of calcium in the body. Some individuals have lactose intolerance, in such cases it become difficult to achieve the daily calcium requirements.  
• The ageing is also accompanied by various diseases. And the most common reason for that is the weak immune system. Which make them prone to certain diseases
• There are other factors also that may lead to different diseases with ageing. certain diseases like arthritis, osteoporosis, joint pain etc often develop with age. This is characterized by joint pain, swelling and reduced motion in the joints. 
•  There are many other diseases like diabetes, hypertension, food allergies etc. in which one have to limit food choices. 
• Certain other disease like cancer, heart problems, kidney problems, kidney stones, hypertension, Hyperthyroidism etc. develop in some individuals. 
• Certain problems arises in some women with ageing after or during menopause, hormonal imbalance is a very common problem occurring in women.
• Chronic diseases can only be diagnose late and often show up in the late phase of the life. Diseases like pulmonary diseases, bronchitis, cancer etc.is very common in today's world
• As we grow, our body loses its ability to absorb or synthesize various nutrient and often lead to nutrient deficiency. The symptoms include fatigue,hair fall, body pain etc. The most common deficiencies are that of Vitamin D, Vitamin B12, Vitamin B6, Vitamin K , iron, potassium, calcium etc. Untreated and Unchecked deficiency from the past contribute to the problem of deficiency diseases.
• Certain food allergies also develop with time. Some people are intolerant to certain food items like nightshade plants, dairy products, red meat etc. which if not tackled may cause problem 
• When we talk about ageing, we cannot ignore the dental problems. These are very common in old age. Now a days these problems arises quite early, due to poor eating habits. Despite the common problem like cavity, sensitivity, tooth decay, plaque etc. there are other dental diseases in some individuals. 
• Most of the people lose hope in their later years due to various factors like separation, regrets, diagnosis of certain disease, nutrient deficiency, depression etc. 

Nutrition Required for the elderly person 

Calorie needs decreases with age as physical activities, muscle mass and the body metabolism slow down. Calorie needs tends to decrease about 5% per decade. Careful meal planning is important to get all the nutrients that they need in fewer calories. 

Calorie Estimate

The calorie requirements changes with age. It becomes important to calculate the total calorie required in a day. To do so multiply 10 calories per pound of body weight, if following a sedentary lifestyle or desiring weight loss. Multiply 12-13 calories per pound of body weight if moderately active and multiply 15 calories per pound of body weight if moderately active. An average person must not consume less than 1200 calories per day. 

Protein 

The Dietary reference intake (DRI) for protein for older adults may be slightly more near about 1.0 to 1.15 g/kg of body weight. 

Protein must be obtained from lower fat sources of high quality protein such as lean meat, poultry, fish, egg , non fat and low fat milk products. 

Fat

Fats help form cell membrane and carriers of fat soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K. 

The elderly must keep saturated fat in the diet below 10% of total calories, and total fat below 30% of the total calories. Fat intake can be lowered by choosing lean meat, low fat milk products, by following proper fat preparation methods.

Carbohydrates

The carbohydrates plays a very important role in diet. In a person, 50-60 % of calories should come from carbohydrate rich food. The bigger amount should be obtained from more complex carbohydrates rich foods like cereals, grains, legumes, vegetables, fruits etc. The person should limit the consumption of sugar and the food that causes instant sugar hikes in the blood. 

Fiber

In most of the older adults, there is a loss of appetite which can lead to the poor consumption of fibers, Dietary fibers are beneficial for many health conditions such as constipation, diarrhea, cardiovascular diseases, colon cancer and diabetes. The DRI for fiber for a 51 years or older adult is 21 gm of fiber per day for female and 30 gm fiber per day for males. 

It is important to increase fiber in diet but increasing too fast may cause bloating and gas. Older adults should consult their medical practitioner before increasing fiber. 

Vitamins and Minerals

Vitamins and minerals need for older adults is some what same as for younger adults. However, some difference do occurs.

 

Vitamin A: The DRI (Dietary Reference Intake) for the adults of more than 51 years of age is 900 micro-gram for males and 700 mg for female. The upper level of intake (UL) is 3000 micro-gram (3 milligram) per day. 

Iron: Iron needs in women decreases after menopause. The DRI for adults is 8 milligram per day. The upper limit of Iron is 45 milligram per day. 

Vitamin D: Vitamin D need increase with age. The DRI is 10 micrograms for people 51 to 70 years of age and 15 microgram for people older than 70 years. 

Vitamin B12: Deficiency of vitamin B12 may lead to the nerve damage. Older adults may absorb vitamin B12 better in synthetic form which is not bound to protein carriers. The DRI for Vitamin B12 for adults more than 51 years of age is 2.4 microgram per day. 

Calcium: The older adults need more calcium. the DRI for calcium for adult 51 years and older is 1200 milligram per day. The upper limit for calcium is 2500 milligram per day. 

Vitamin E:  Vitamin E is also associated with the immune system of a person. The DRI for 51 years and older is 15 milligrams. The upper limit for vitamin E is 1000 mg 

Folate: The DRI for make and female, 51 years of age and more is 400 microgram per day. The upper limit for folate is 1000 mg from supplement of fortified food.

Magnesium: The DRI for magnesium for adults 51 years of age and more is 450 milligram per day for males and 320 milligrams for female. 

Zinc: The DRI for zinc for adults 51 years of age and older is 8 milligrams for female and 11 milligrams for maled. The upper limit for zinc is 40 milligrams per day.  

(*The above mentioned information is based on the recommendation  provided by the ICMR)

How to maintain healthy lifestyle 

As we age it becomes difficult to opt for healthy lifestyle because of various factors discussed earlier in this post. But with a strong will power, we cam maintain a healthy lifestyle. By taking small steps we can achieve a better life.Just by adding some habits in the daily routine we can make our life much better. 

1. Walking

2. Mild exercising, one can also consult a physiotherapist, in case of painful movement, or pain in joints etc. If not at least try walking.

3. Yoga is also very effective. Start with 5-10 minutes of yoga everyday and gradually increase the time. Try easy aasans 

4. Breathing exercise is also very important for older people as it helps to improve the function of lungs. Try for small period of time and slowly increase it. 

5. Spend some time in sun. Try to do outdoor activities, like walking, meditating in the morning just after the sun rise.

6. Conscious  eating will also help one maintain the healthy lifestyle. It include right food selection, timely eating , hygiene and right method of cooking.

7.In case of people suffering from various diseases like diabetes, cancers, heart diseases etc. Try to follow the diet and other guidelines provided by the doctor. 

8. Stay hydrated by drinking water in the regular time interval.

9. Ask a doctor to prescribe nutrition supplements if needed.

10. Try to stay positive in life.

Diet Therapy

Following are the common points to keep in mind while deciding the diet of an elderly person. The dietary requirement of a person varies and it is not possible to provide the complete guideline specially in elderly person. This can be done by the proper guidance of the medical practitioner. Following are some basic points to help an elderly person to stay healthy. 

• The appetite of a person decreases with age and to maintain the nutrition level and energy level becomes a little difficult. In such cases we can provide them with juices, soups, and curries etc. But one must avoid juices high in sugar , they must opt for fresh juices or soups.
• They should prefer food that is easy to digest and must not include food made of refined flour, trans fat, high in sugar, filled with lots of flavor etc. As the body cannot efficiently  remove the intoxicants. 
• Avoid carbonated drinks and alcohol, as it can increase the pressure on the liver and alter its functioning.
• Avoid food with high amount of fat and do not consume food rich in trans fats. *
• Include fruits and vegetables in your diet. Add different color fruits and vegetable in the diet. try out for different types of salads.
• Add chickpeas, peas, gram, kidney beans, peanuts if the person does not have any digestive issues.   
• Try to achieve the daily dietary requirements. This can be done by adding a variety of food in your daily diet. 
• Do not consume food high in sodium. Sodium increases the blood pressure so check the label before buying of consuming any food stuff. 
• In some individuals we have to limit the diet due to some disease like diabetes, arthritis, hypertension, hear disease etc. It is important to achieve the daily nutritional needs of a person. One can consult the medical practitioner and get the proper guidance. 
• The person must remain active, though in some individuals motion is painful due to the joint pain, weakened bones, weakness, pulmonary diseases, lung diseases etc. but still they must walk slowly or bristly for small period of time, without getting exerted.
• Individuals who are on semi liquid or liquid diet have limited food choices which in turn lead to nutrient deficiency. For such we can provide them mashed fruits like apple, papaya etc. We can also provide them with other curries, soups, kheer, porridge etc.  
• It is difficult to maintain the nutritive value for those who are on a liquid diet. Such individuals lose their interest in the food and are not willing to eat. They must be encouraged by the people around. We can prepare food rich in nutrient an must also be good in taste for example sambhar, mixed fruit and vegetable soup, hareera prepared with dry fruits etc. 
• They must be encouraged to drink water and stay hydrated. Except in some individuals, suffering from kidney problems, kidney failure, diabetes etc. These individuals must  follow the guidelines provided by the doctor. 
• Protein must be obtained from lower fat sources of high quality protein such as lean meat, poultry, fish, egg , non fat and low fat milk products.