Healthy aging has a lot to do with
having a healthy diet throughout life, and this is a rule even for the elderly.
An unbalanced and poor diet
exacerbates existing health problems and is a cause for others.
Having a healthy diet is essential
to healthy aging, but there are many elderly people with nutritional problems,
particularly as they adopt a little varied diet, endangering their health,
sometimes weakened.
If the power supply does not provide
all the nutrients essential to the proper functioning of the body, it can
undergo nutritional disorders, the most important being malnutrition.
This results from an imbalance
between the supply of nutrients (including total energy) and the organic need
for nutrients.
It corresponds to a condition that
increases the risk of mortality and morbidity (illness).
The most obvious sign of
malnutrition, relates to the lack of energy and stamina often attributed solely
to old age, in the wrong way.
Regular medical supervision with
monitoring of body weight, cognitive function and clinical analysis, is very
important.
The nutritional deficiency increasesthe risk of cardiovascular, infectious, mental, musculoskeletal disorders and
fractures.
Together with regular physical
activity, healthy eating, allows the elderly to live longer and better, because
several chronic degenerative diseases (diabetes, dyslipidemia, hypertension,
obesity, etc.) are preventable.
Nutritional problems in the elderly
are associated with problems of physiological, psychological, socio-economic
and environmental issues.
Over the years, the organs will
function worse and physiological processes are less efficient, but in
conjunction with it, also the lack of teeth, xerostomy (dry mouth), decreased
sense of taste and thirst, among other factors can undermine adequate diet.
Moreover, the isolation in which
some elderly live in associated with some motor problems, predisposes to bad
food, often without the presence of prepared foods. In some cases, financial
difficulties can also condition a healthy diet, and even the psychological
state (depression, isolation) can be a condition.
Fewer
calories, but the same nutritional needs
Although, in the second third of our
lives, the energy and nutrient requirements decrease, as the body 'spent' less
energy because muscle mass gradually decreases, it is essential to respect the
proportions recommended by the food wheel: 3 to 5 servings of fruit and
vegetables, 4 to 11 parts of carbohydrates, 2 to 3 servings of milk, 1 to 3 of fat,
1.5 to 4.5 of proteins.
In some more specific diseases in
the elderly may be necessary to adjust the intake of certain nutrients. But
this modulation varies widely between different pathologies.
For example, if an elderly person is
bedridden, unable to small solar exhibitions that promote the endogenous
production of vitamin D, you may need to increase your food intake or
supplementation, the same applies to those who have osteoporosis.
It is in such cases that the use of
dietary supplements may be taken into consideration because, if the diet is
really healthy, respecting the food wheel precepts, supplementation should not
be required.
Like other adults, older people
should eat five to six varied and balanced meals and drink 1.5 to 2 liters of
water a day, since dehydration is quite common in the older population.
Drink only when thirsty may not be
enough: You need to go drinking throughout the day.
This can also help prevent
constipation, a common problem in older adults.
As regards to the preparation of
food, there are also some rules to follow.
It is important that food texture
suits the individual dentition status, and some elderly may also suffer from
xerostomy (dry mouth).
In these cases, it is preferable to
ingest softer or even liquid food texture. Soups and purees can be good
options.
On the other hand, due to decreased
taste, you should not be tempted to add more salt to the food because, as you
know, excess salt is very harmful to health.
It should be given priority to
seasoning with herbs, to the detriment of salt.
Also fruit is a critical piece in ahealthy diet that should be consumed daily.
How many fruits should be consumed
per day? It depends on your need, the best way is to always keep up with your
going to the nutritionist so he can give you better instructions, however, is
recommended at least three servings a day, which should not be limited to just
one fruit, we should always seek a wide variety.
These foods provide vitamins,
minerals (potassium, zinc, calcium, magnesium, etc.), various fibers,
protective compounds (flavonoids) which help to regulate the body.
The antioxidants (Vitamins A, C and
E) are essential nutrients for the protection of cells as they fight the action
of free radicals.
Together, these nutrients have
protective properties that make the fruit a vital food.
Having a healthy diet, where fruits
are present, is of paramount importance for the body to be able to defend
itself from diseases and viruses.
The intake of vitamins and other
nutrients causes the body to be protected by a kind of protective shield.
So the best way is to note that your
health starts in the mouth, meaning that a healthy diet is the best way to
prevent future concerns.
Remember, having a daily control of
the amount of consumed fruits can significantly change your health.
Tips
to eat more fruits and vegetables
- Keep fruit in sight (do not keep
it in hidden places). This way you're more likely to eat them.
- When shopping explore the fruit
and vegetable aisle and choose a few different. Variety is the key to healthy
eating.
- Add fruit to your breakfast.
Select plain yogurt, cut some fruit like kiwi, berries, or banana, mix them up
and see how tasty it is.
- Unleash creativity. More and more
traditional recipes, but cooked in a healthy way, including vegetables and
fruit.
- The salads do not have to be just
lettuce and tomato. There are many vegetables that you can add to your salads,
as different types of cabbage, cucumber, carrot, courgette, pepper. Explore new
flavors in your salad.
- Invest in a healthy sauce. Often
the problem in eating some vegetables is related to their less pleasant taste.
Try adding a sauce with healthy ingredients.
The
most recommended vitamins for seniors
Vitamins are important for
maintaining healthy bodily functions. The human body does not produce them
(except vitamin D), so we must get them from food or vitamin supplements.
Neglecting the body's need for
certain vitamins can lead to health problems.
A diet that includes a variety of
fruits and vegetables is the best source to obtain the necessary vitamins, but
dietary supplements are also an option.
Vitamin supplements are particularly
important in old age. With the difficulty that the elderly have to eat some
foods, there is a shortage of almost all nutrients.
In most cases, it is recommended
that a multivitamin since many of them are missing.
The food supplement must be taken
into account as a substitute for a poor diet, or the person cannot accomplish,
especially when the person is sick or is an old man who does not eat properly.
What is the safest place to buy
supplements, to which you do not have direct access? The Amazon website is the
largest and safest global shopping site, with products for all tastes and
deliveries to the entire world, and you do not even have to leave home, so it’s
a good option.
That’s why this kind of supplements
can be purchased online, at Amazon (safely and with the quality of this great company),
in the form of supplements of capsules or powder, or even in dried fruit form
in some cases.
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