Diet and nutrition is very important in the senior population as well as physical activity. Eating a well-planned, balanced mix of foods everyday has many health benefits.1 For instance, eating well may reduce your risk of chronic disease and being physically active may help you better manage chronic disease.
- Promotes health1
- Promotes energy1
- Affects weight1
- Affects digestion1
When we age our body goes through some physiological changes that requires us to change our diet. For instance, out metabolic rate and energy requirements become different over time.2 Taste and smell is another physiological change we go through as we age. Other gastrointestinal changes may occur with age and affect oral intake.
- Oral and dental issues2
- Esophageal motility2
- Atrophic gastritis2
Specific Nutrients
The senior population should take in specific nutrients to maintain a healthy well-balanced diet. Maintaining a well balanced diet is beneficial for any population but especially for the senior population.
- Omega 3 fatty acids - The acids have been proven to reduce inflammation, which can cause heart disease, cancer and arthritis. They can be found in flaxseeds and flaxseed oil, walnuts, canola oil, and different types of fish. Your older relative should have foods rich in this nutrient twice per week. If this is impossible, check with their doctor to see if an Omega 3 supplement would be beneficial.3
Photo By: Healthline Calcium - The need for calcium increases as people age. This is primarily to preserve bone health. One added benefit of calcium is that it helps to lower blood pressure.The World Health Organization (WHO) recommends that adults over the age of 50 get at least 1200 milligrams per day of calcium – equal to about four cups of fortified orange juice, dairy milk, or fortified non-dairy milks such as almond or soy. Leafy greens like kale and turnip greens are also great sources of absorbable calcium. Many people find it challenging to consume this much calcium per day by eating and drinking, so check with your loved one's doctor to see if he or she should take a calcium supplement.3
It is not necessary to make these decisions all at once. We should gradually incorporate these changes in order to maintain this lifestyle change. Older people are usually skeptical of change. They need to make small changes gradually. As the caregiver, you should reinforce this and make sure that your loved one is incorporating the new foods into their diet.3
References:
1Eating Well As You Get Older. Retrieved July 13, 2015, from http://nihseniorhealth.gov/eatingwellasyougetolder/benefitsofeatingwell/01.html
Nutrition and Aging: Assessment and Treatment of Compromised Nutritional Status in Frail Elderly Patients. Retrieved July 13, 2015, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682454/
How Caregivers Can Help an Aging Adult Make Dietary Changes. Retrieved July 13, 2015,from http://www.agingcare.com/Articles/How-to-Help-Aging-Parents-Make-Dietary-Changes-137053.htm
This is really good. I actually printed this up and made copies for both the gym where I teach Silver Sneakers but also my own parents. Much of what you said is, of course, common sense for those of us who study/care about fitness and nutrition but so many people truly do not know. The breakdown on specific nutrients (and what they do) is SUPER helpful. Nicely done. Thanks for sharing.
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