OLD AGE AND HEALTHY LIVING

OLD AGE AND HEALTHY LIVING
by Dietitian Sonam Balasaria

Age is just a number. However, with advancing age, there are a lot of changes happening in a person's metabolism and physiological conditions. It is common that the elderly start to lose muscle mass with their age and tend to put on more body fat.
Ageing is linked to thinner skin, less stomach acid, low muscle strength, low aerobic capacity and low bone mass density with all these together lead to the general sense of reduced stamina, reduced strength in well being. Some of these changes can make you prone to nutrient deficiency while others can affect your sense and quality of life.



AGE-RELATED HEALTH ISSUES:
# HYPERTENSION
# DEPRESSION
# CONSTIPATION
# DECREASE in APPETITE
# SLEEPING DISORDERS
# UNINTENTIONAL WEIGHT LOSS/ WEIGHT GAIN
# OSTEOARTHRITIS ( damage occurs to the joints at the end of the bones) 
# OSTEPROSOSIS (causes bones to become fragile and prone to fracture) 
# SARCOPENIA ( loss of muscle mass, a major cause of weakness, fractures & poor health) 
# ATROPHIC GASTRITIS (a condition in which chronic inflammation has damaged the cells that produce stomach acid that helps in digestion) 
# IBS - IRRITABLE BOWEL SYNDROME ( is a condition in which large intestine is affected)





HOW YOU CAN LIVE HEALTHY?
  1. A person's daily calories need, depending on their height, weight, muscle mass, activity level, and several other factors. 
  2. Older adults need fewer calories to maintain their weight since they tend to move and exercise less and carry fewer muscles. 
  3. Older adults need few calories, but more nutrient-rich food likes whole foodgrains, fruits vegetables, fish, lean meats, eggs, paneer, etc. 
  4. keep a check on your protein intake. older adults must have a minimum of 60-70 grams of protein in their daily diet. Eating a protein-rich diet will help fight sarcopenia. the protein requirement can be full filled by natural foods or protein supplements. Both help. 
  5. Eating a fibre-rich diet helps relieve constipation. It passes through gut undigested helping form stool & promotes regular bowel movement. 
  6. Calcium & Vitamin D are two of the most important nutrients for bone health. Calcium helps in building & maintaining healthy bones while VIT-D helps & absorbs calcium.
  7. Dairy products, dark green leafy vegetables are good sources of calcium. 
  8. Vit- D is found in a variety of fish such as Salmon & Herring. 
  9. If need be, Calcium & Vit- D supplements, along with some multivitamins can also be taken under doctor's guidance. 
  10. Keep a check on your VITAMIN - B12, Vit-B12, is a water-soluble vitamin also known as COBALAMIN. it is essential for making RED BLOOD CELLS & maintaining healthy brain functions. 
  11. Vegetarians lack Vit-B12 because it is more abundant in animal food such as eggs, fish, meat & seafood. So vegetarians will mostly have to depend on supplements for their Vit-B12. 
  12. Other nutrients that may benefit you as well are POTASSIUM, MAGNESIUM, IRON & OMEGA-3 FATTY ACIDS. Keeping these in check will help you fighting High BP, anaemia, heart diseases. etc. 
  13. It is important to stay HYDRATED at any age and especially old age. Since the body constantly loses water mainly through sweat & urine. So keep your WATER INTAKE HIGH. 
  14. Ageing can make you prone to dehydration. If you find drinking water a challenge try having 1 or 2 glass of water with each meal, try carrying a water bottle everywhere. 
  15. Foods like Almonds, Yogurt, Boiled Eggs, Sprouts, Milk, Dry-Fruits provide lots of nutrients and are healthy snacks/ mid-meal options. 
  16. Try to include protein in every meal. Healthy protein options are Paneer, Soya, Cheese, Milk, Eggs, Chicken, fish, etc. 
  17. Move around as much as you can. 
  18. Incorporate exercise into your daily routine. If Possible include Resistance Training ( exercising with dumbells/resistance bands etc) It will help build muscle mass and fight SARCOPEINIA. 
  19.  Spend quality time with family and friends and gatherings which makes you happy. This will help is fighting hypertension and depression. 
  20. If having a sleeping disorder includes foods that help you calm down and put to sleep. Some natural sleep boosters are -
  • Chamomile Tea
  • Pistachios
  • Warm milk 
  • Turmeric Milk
  • Kiwi
  • Banana
  • Melatonin Supplements. 
  • Be active throughout the day.
  • Get yourself exposed to a large amount of natural daylight. 













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