Essential Nutrients for Enhancing Quality of Life in Old Age
Introduction:
Key Nutrients Required To Support Their Health
Vit D is crucial for bone and muscle health. Since their skin is less efficient at producing vitamin D from sunlight and as they spend less time outdoors, it’s advised that everyone over 65 take at least 10-microgram vitamin D supplements daily and consume vitamin D-rich foods like oily fish and fortified cereals.
E.g. Sardine, Mackerel, egg yolk.
Iron: The prevalence of iron deficiency anemia increases as we age. Over 10% of individuals aged 65 and older experience this condition, and the rate doubles in those aged 85 and above.
e.g. Non-heme iron: dark leaf vegetables, broccoli, dried apricots, raisins, blackcurrants, and broad beans.
Heme iron: shellfish, chicken, fish, beef, organ meats.
B12 and Calcium: It’s important for vegetarians and vegans to have a diet rich in vitamin B12 and calcium, as they could be at risk of deficiencies in these nutrients. Long-term use of acid-blocking medications may also contribute to the development of vitamin B-12 deficiency.
e.g. Vitamin B12 is predominantly found in animal products. For those following a plant-based diet, it’s essential to seek out fortified B12 products.
Calcium- Milk, fish with bones, Kale.
Protein: To minimize the risk of protein-energy wasting, it’s recommended to consume 30-40 calories per kilogram of body weight daily, along with 1.0-1.5 grams of protein per kilogram.
Maintaining proper energy and protein intake in old age is vital to prevent sarcopenia and malnutrition. Adequate protein supports muscle repair and growth, while sufficient calorie intake ensures the body has the energy it needs. This helps preserve muscle mass, maintain mobility, and reduce the risk of falls and injuries, ultimately supporting overall health and independence in the elderly. However, these specific values can vary depending on your overall health status.
Example: 3-day diet plan focusing on overall protein intake of an elderly man Sateesh, age 70 years who weighs approx 65 kg.
| Days | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
1 | 2 Besan Dosa + Peanut Coconut Chutney +Paneer Burji | Rice + Lentil Soup + Mixed Veggies Curry + Chicken fry | Chapati + Beetroot Stir fry + Egg Curry | 1 Handful Mixed Unsalted Nuts + 1/2 Cup Yogurt |
2 | Masala Oats | Brown rice + Soya Chunks Curry | Moong Dal Chilla + Mackerel Fish +Salad | Snack 1 : Hard Boiled Eggs + Grapes (handful) Snack 2: Haldi Milk |
3 | Rava Idli + Chickpeas Curry + Yogurt With Pomegranate | Rice + Black Eyed Beans Curry + Sardine Fish Curry | Nir Dosa + Chicken Stew + Cauliflower Curry | Orange + Sunflower seeds (handful) + 2 Whole Wheat Cracker |
Menu Analysis:
The meal analysis indicates that Sateesh successfully consumed approximately 100g of protein daily while adhering to a very simple diet.
Common complaints in old age:
Constipation: Dietary fiber plays a crucial role in preventing constipation, particularly prevalent among older individuals, while also serving as a valuable nutrient source. Insoluble fiber is particularly important. It adds bulk to the stool, making it easier to pass through the digestive tract. Insoluble fiber also helps promote regular bowel movements by stimulating the muscles in the intestines.
A general guideline for adults is to aim for around 25-30 grams of fiber per day. If an individual is not accustomed to consuming adequate daily fiber, it’s crucial to introduce it gradually, accompanied by sufficient water intake, to prevent potential stomach issues.
– Two kiwis or 3-4 prunes with water a day.
Heartburn: As people age, heartburn often worsens due to several factors. The lower esophageal sphincter (LES) weakens, making it easier for stomach acid to reflux. Slower digestion keeps food in the stomach longer, increasing acid buildup.
To avoid heartburn:
– eat smaller, more frequent meals and avoid trigger foods like spicy and fatty dishes, chocolate, alcohol, and acidic foods (such as tomatoes, and caffeine).
-Stay upright for at least 30-40 minutes after eating and elevate your head while sleeping.
-Wear loose-fitting clothes, limit alcohol, stop smoking, and stay hydrated.
-Including dairy products like yogurt or warm milk before bed in your diet in moderation can provide relief from heartburn symptoms
Conclusion:
Most age-related disorders can be avoided by implementing appropriate nutritional strategies and consuming foods abundant in essential nutrients and antioxidants. Addressing medical conditions involves adopting healthy dietary habits, considering supplements, and ensuring adequate nutrient intake to support overall health. Implementing correct dietary modifications holds the potential to elevate the health outcomes of the elderly worldwide. Therefore, prioritizing geriatric health is essential for maintaining well-being and reducing the incidence of chronic diseases in this population.
