Date: September 27, 2004
FAO: All health and food
writers/editors
Date of Release: Immediate
Source: Asian Food
Information Centre (AFIC)
'Recipe for Better Health in the Golden Years'
The
United Nations is celebrating the 14th International Day for Older Persons, held
each year on October 1st, with a conference, entitled 'Advancing Health and
Well-Being for Older Persons. To mark this day for this most honoured generation
in our communities, the Asian Food Information brings you some practical advice
on healthy diet and lifestyle choices in the 'Golden Years'.
The
retirement years are aptly called the ‘Golden Years’. With work done, family
settled, it’s a time to pursue hobbies and interests, enjoy the company of
others, such as old friends and new grandchildren, and last but not least,
devote a little more time to one’s own health and well-being. In order to live
life to the fullest and enjoy well-earned retirement, good health is a great
asset and one that deserves a little regular attention. Moreover, with
populations world-wide living longer, this recipe for better health can be used
in every household, it’s never too late and never too early to start to changing
habits and enjoy the benefits. A little advance planning will surely only
increase the joy of long and healthy Golden Years.
In
Asia, the number of people over the age of sixty is expected to increase by 314
% - from 207 million in 2000 to 857 million by 2050.
First step, measure out the calories, not too much...
With
age, changes in body composition decrease calorie needs. Balancing calorie
intake to avoid weight gain or losing weight if overweight is increasingly
important, as weight increase can become a risk factor for diseases such as
diabetes, cardiovascular disease, and arthritis. A reliable way to control
calorie intake is by adopting a low-fat diet, as fat is the most calorie-dense
nutrient.
and
not too few calories...
A very
low calorie intake is also not advisable, as it can cause loss of body fat and
muscle mass. On average, adults lose 2% of lean muscle mass every year of life
and in the long term, muscle loss can result in frailty, disability and loss of
independence. A sensible diet (avoiding crash diets for example) along with
regular physical activity can prevent loss of muscle mass. The old maxim use it
or lose it, is highly appropriate here, as use of the major muscle groups
through exercises such as swimming, walking, climbing the stairs, or more
active, organised activities and sports, can help slow the loss of muscle and as
a result improve strength, balance and body metabolism.
Second step, add the right balance of nutrients
Contrary to popular belief, basic nutrient needs do not decrease with age. In
fact, decreased absorption of nutrients with age and medications that interfere
with nutrient absorption might result in an increased need for some nutrients.
Indeed, higher intakes of some nutrients might be especially beneficial in later
life. For example, more antioxidants (to fight free radical damage associated
with aging), vitamin D and calcium (to keep the bones strong), folic acid (to
retain mental acuity and reduce the incidence of stroke and heart disease) and
vitamin B12 (to maintain nerve function) (1).
Remember also that a slight deficiency of some nutrition, may not only impact
physical health and wellness, it may also adversely affect a person’s mood and
sense of well-being.
As
calorie intake is limited, opt as much as possible for nutrient-dense foods that
are low in fat and calories. Fortified foods with added vitamins, minerals,
antioxidants or other beneficial substances such as omega-3 fatty acids might
also be a useful way of boosting the nutrition content of the diet. Though wise
food choices are the basis of good nutrition, a multivitamin and mineral
supplement or supplementary beverage might be beneficial for some (2). There are
a number of studies which found nutritional supplementation improved health
status: Correction of vitamin D deficiency for example improved the ability of
frail elderly to function independently; B-complex and vitamin C supplements led
to desirable increases in body weight; liquid supplements of protein and other
nutrients improved the clinical outcomes in older people with hips fractures;
correction of marginal thiamine deficiencies led to an increase in appetite and
decrease in fatigue; and modest vitamin and mineral supplementation improved
immune-system functioning (3).
Add
a dash of dietary fibre and enough fluids
Constipation is a common problem in old age because of diminishing gut function
and inactivity. Adequate fibre and fluid can help combat the problem of
constipation and a high-fibre intake also helps lower cholesterol levels and
reduce risk of cardiovascular disease and cancer.
Whole
grain cereals, fruit, vegetables, lentils, peas and beans are all good sources
of fibre. For those who cannot chew, fibre-rich food should be chopped really
fine, mashed or blended. As the sensation of thirst can diminish with age, a
concerted effort to drink regularly and frequently throughout the day will help
ensure that the daily target of 2 litres per days is achieved (2).
Finally, serve with a generous portion of physical activity...
New
research is proving that exercise and physical activity are safe for people of
all ages and physical conditions - everyone can benefit from exercise and
physical activity. Scientific experts say that an active lifestyle and
exercising regularly can help prevent or delay diseases and disabilities; boost
appetite; improve the health of those who have age-related illness; promote
strength, balance, flexibility, and endurance – all factors which help an
individual stay independent; improve mood, relieve depression and enhance the
sense of well being; help older adults enjoy life and improve the quality of
their lives.
The
National Institute of Aging in the US advises at least 30 minutes of activity a
day that makes you breathe harder. Engaging in three 10-minute sessions or one
continuous 30-minute bout of exercise is a matter of personal choice, either
will generate the same benefits. Strength training is also beneficial, building
muscle, increasing metabolism, and helping to keep weight, and blood sugar in
check (4).
An
alternative menu...
Sometimes ill health such as arthritis and failing eyesight make shopping and
cooking activities more difficult. Grocery deliveries and mobile markets’ might
be useful. Also, home-delivered or ready-made meals can help. Eating out is also
a good option, bringing the added bonus of social contact with others, and
additional variety and choice.
The
same dietary guidelines for food eaten at home can also be used when selecting
food from street hawkers, restaurants, and take-away food.
Guiding
principle in choosing a healthy diet eaten in or outside the home include:
plenty of fruit and vegetables, cereals and grains (especially wholegrain)
daily; 2-3 serves of lean protein such as lean meat, fish, soya, lentils and
beans, eggs, and nuts each day; 2—3 serves of high calcium foods (such as
yoghurt; calcium-enriched soya milk and tofu; cheeses such as paneer or hard
cheeses; cows, goats or sheep milk) every day; drinking at least 8 cups
(equivalent to 2 litres) of fluid daily; and limiting fried and fatty food to
2x/ week. Sweets and other foods high in sugar, fat and calories are also fine
from time to time, but the key is to eat them sparingly, in order to stay within
daily calorie needs and avoid weight gain.
Some
Advice for those caring for elderly relatives and friends…
A
common challenge for those caring for frail, elderly people is to help them
achieve adequate food intake says Ms Anna Jacob, of Food and Nutrition
Specialists in Singapore and with over thirteen years of experience in providing
dietary advice for nursing homes for the elderly. Ms. Jacob also advises that,
‘in providing optimal nutrition for the elderly, it is important to take into
consideration their taste preferences and eating ability’.
‘As
ageing progresses, many elderly people find that their taste buds are not as
sensitive, and both chewing and swallowing can become more difficult. Many
report that appetite is poor and food does not taste as good as it did before.’
Ms Jacob comments. Ms. Jacob recommends the use of herbs, spices, flavour
enhancers, supplements and a variety of food textures to encourage appetite. For
those with ill-fitting dentures, or other chewing problems, a visit to the
dentist and/or a softer diet might help. Drinking fluid with meals may also help
those who are having difficulties swallowing.
References
1.
The Journal of
Nutrition, Health and Aging, Volume 5, number 2, 2001.
2.
Modified Food
Guide Pyramid for People over Seventy Years of Age. Robert M,Russell, Helen
Rasmussen and Alice H. Lichtenstein. Journal of Nutrition. 1999;129:751-753.
3.
Nutrition and
Older Adults. Kathleen A. Meister. Priorities for Health. Volume 10 Number 1.
4.
Exercise for
Older Adults Benefits of Exercise. NIH Senior Health. http://nihseniorhealth.govexercise/benefitsofexercise/03.html
