Nutrition Absence in Elderly

Nutrition Absence in Elderly

A healthy life is something we should all strive for. A healthy diet is directly related to an overall healthier life. It seems that most of us think about what a healthy life is after the age of 40. When getting out of bed becomes an engaged activity with planned exit strategy and coordinated movements.

Some of us practice a health mindful lifestyle our entire lives. And to you I say ‘good on you’ for being ahead of the curve and conscious of your physical health. However, I don’t need to talk with you. I would like to talk with those first sets of people. March is Nutritional Awareness month and so lets discuss the importance of nutrition and specifically in our elderly communities. 

Many members of our elderly family members are nutritionally depleted. Many of our health issues stem from a history of dietary choices, with some being worse than others. Let’s take smoking for instance- for decades now smoking and second hand smoke has been identified as a big contributor to lung cancer, throat cancer, stroke and other things. We also know that overloading your body for a period of time with simple sugars contributes greatly to Type II diabetes. Too many saturated fats lead to bad cholesterol counts and atherosclerosis/arteriosclerosis (heart disease). Our dietary choices become cumulative. Bad dietary choices have been shown to be linked to many degenerative conditions such as osteoporosis and cardiovascular disease. It is also linked to colon, pancreatic, cancers and again- diabetes.  As such it should be at the forefront of our minds day in and day out.

As we enter into our second half of our lives and beyond, our appetites may change, our behavior changes, old cravings may swap out with new ones.  Some factors that also contribute to a change in diet may be dental health, medication side affects, the cost of certain foods, readily available transportation, depression, lack of hunger, even memory loss.  

Elderly populations and those around them must pay particular attention to their diet because of the changes that the body goes through. The science isn’t absolute on how exactly the bodies requirement for certain nutrients changes. But it is a fact that the caloric output and metabolic rate changes as we age. We tend to not eat as much as in our youth, which for many leads to malnutrition. (Malnutrition is not eating enough of the right foods; not being able to utilize the foods that are eaten; or eating too much of the wrong foods.)    

This lower caloric intake usually results in a lack of variety of food choices, eliminating many micronutrients that are needed. We can keep this simple by focusing on a balanced meal. A plate of food that has carbohydrates, protein, and fruit and vegetables. (Click here for a breakdown.)    

Carbohydrates-  to put easily, try to stay away from refined and processed foods- such as white bread/rice. Swap out for whole grain foods, oats, beans, fiber. 

Proteins-  Contrary to common knowledge, protein isn’t only in meat and egg products. You can find a healthy abundance in oats, cottage cheese, greek yogurt, broccoli, quinoa, lentils and legumes, almonds, peanuts, pumpkin seeds, and brussel sprouts.  

Fruits and Veggies-  These are also a good source of carbs. These types of carbs (the veggies) should make up the biggest portion of your plate. 

Another good thing about fruits and veggies is that they are a main source of fiber. Fiber can help lower blood cholesterol, prevent heart disease and prevent diabetes.   

You should strive to get five servings of fruits and vegetables in daily. That can be difficult, but there are helpful solutions such as juicing. Juicing your own foods can be a great way to save money, it also lower’s the perceived amount of actual eating. There are also supplements that have macronutrient additives, you can find in grocery stores and health food stores that can be added to water or a beverage of your liking. 

Supplements and vitamins are vital to filling the void of nutrient short falls. Vitamins should be taken regardless of how well you think you are eating. There may be a shortage that a good multivitamin may fulfill. There are 13 essential vitamins to keep the body properly functioning. These vitamins regulate the growth and cell development through out your body in healthy bones, hair, eyesight, blood cells, blood clotting, antioxidants, metabolism and digestion, adrenal function, healthy skin, normalizes blood sugar levels, nerve function, and healthy pregnancies.

Nutrition is not complete without adding some general physical output or exertion. Physical activities can vary from motionless flexing to Tai Chi, to Yoga, to walking, running, swimming, to various levels of weight training.  

Lastly, it would be an absolute misgiving not to mention the importance of hydration. If you have a healthy urinary system, a daily goal of eight glasses of water a day should be your minimum attainment. If you are feeling thirsty then there is a good chance you are dehydrated. Water helps in every aspect of your bodies functions, from elimination of waste, kidney and liver function, to joint mobility, muscles, skin elasticity, saliva, even brain cell functioning. It helps with mood, attention, memory, and motor coordination. When in doubt you can check the color of your urine. It should be clear unless you are taking some medications or vitamins such as a B vitamin. 

Focusing on a healthy lifestyle should be a meal to meal conscious effort until it becomes automatic. To sum it all up: Limit the sugars, increase the whole foods.    

Disclaimer: This article is intended as a friendly reminder with recommendations. It is not medical advice, direction or prescription of any sort. Please refer to professional services for any health-related questions, concerns and relief.