In older age, one must need more nutrition as compared to younger age. The body is in a degenerative mode. Also, cells and tissue growth go lower, but at the stage repairing tissues go on higher. The maximum number of aged people suffers from the problem of low immunity. They also have poor digestion system, fatigue, weak muscles and bones. As old people become weaker, so they also become unable to take part in physical activities and thus, they suffer from some disorders like osteoporosis, arthritis, diabetes, high blood pressure or high cholesterol. All these don’t mean that you have to take less food. You need to eat right food in place of eating less food.
Diet dos and don’ts for senior citizens
As the body goes weaker and immunity level also goes down so, here is a need of taking Vitamins, fluids, minerals, proteins and carbohydrates in older age. There is a need to take all the nutrition in easy to digest form, in small amount and frequently, which are spread out well over the whole day.
In older age, lots of free radical release from the body and this stage is called oxidation of cells. Fall or graying of hair, weak muscles, and reduced skin tone, susceptibility to coughs or colds and lack of energy are some of the biggest reasons of oxidation. Vitamin A, C and E along with some essential minerals if taken in the right amount can lessen the ill effects of free radicals in the body.
Food plays a magnificent role during the stage and in place of staying alone spend more time with your family members or friends. Especially older women have to take special care in their diet. Because of menopause, lady reduces the ability to absorb calcium. Also, it may lead to problem of weaker joints and a little hit can lead to the fracture.
The Nutrition Needs of Senior Citizens
• Egg whites have a good amount of proteins and that is the reasons it works well for the repair of worn out cells and tissues. Vegetarian people can replace the egg whites with paneer that is made of low fat milk.
• In place of having three heavy meals, try to have 6-7 small meals a day to aid digestion, absorption and also it prevents fatigue.
• Have a colorful diet means have a diet included 2-3 seasonal fruits, fresh green vegetables as it will work as antioxidants and keeps you away from constipation.
• For cooking, you have to use mustard oil or olive oil in place of ghee as both oils can keep you away from the high cholesterol.
• Have vegetable soups as it helps to keep you healthy.
• Don’t have processed foods having artificial colors and preservatives.
• You needn’t have junk food or outside food so, before leaving home keeps any fruit or a healthy snack in your bag.
• Oats can be proved the best breakfast for the older people.
• Foods rich in potassium like fenugreek seeds, cumin seeds and coconut water are wonderful for flexibility of muscles. Also, it prevents swellings and water retention. It also helps to maintain blood pressure.
• Don’t overcook food as it can destroy all the nutrients of the food.
• Have a cup of curd, along with rotis as it is a high dose of nutrition.
• Have good amount of water to prevent dehydration. Also, a muscle density reduces in the older age and so, the chances of becoming dehydrated is going high, especially during the summer season.
• Exercise on a daily basis.