Nutrition For Older People

As The Body Age composition changes and the elderly become more vulnerable to infectious diseases and need longer periods for healing. Adequate nutrition is vital to stay mentally alert, fit and healthy, and for a speedy recovery from illness.

Good nutrition through life is an important factor in determining the quality of life a person may expect in later years. life expectancy is the length of life projected for a population of a given age, and the factors involved in increased life expectancy include improved medical care, higher standard of living, and thus improved nutrition. Life expectancy in Indonesia has significantly increased in the past 30 years. From 47.7 years old in 1971, it increased to 65.5 years by 2000 (Indonesian Statistical Data). Live expectancy is now 69 years and is expected to reach 73.7 by 2025 (Bappenas).

Immune System

It is well known that again can cause a breakdown in the immune system resulting in increased incidence of infectious, inflammatory and neoplastic diseases among older persons and prolonged post-illness recovery periods. Their illness patterns reflect both a deterioration of immune function and increased incidence of upper respiratory infections, shingles, tuberculosis and cancer. Important for maintaining the immune system are polyunsaturated fatty acids, Vitamin B6 and E, selenium and zinc, A significant improvement in the immune respone of healthy older persons can be achieved by nutrient supplementation.

Physical Exercise

No group can benefit more than older persons from regularly performed exercise. Aerobic exercise has long been an important recommendation for preventing and treating many chronic and typically age - associated diseases. Including non-insulin-dependent diabetes mellitus (NIDDM), hypertension, heart diseases and osteoporosis. Increasing muscle strength and muscle mass in older persons is realistic strategy for maintaining their functional status and independence. Any exercise program should, of course, always first be discussed with one's health care provider or trained community worker.

Overall elderly people should eat a balanced diet of enjoyable and nutritious food to stay fit and healthy. The should be physically active and regularly practice exercise that strengthen muscles and improve their balance.

Nutrition recommendations for older persons

• Eat healthy traditional vegetable and legume-based dishes. A variety of antioxidants (as fund in vitamins) are able to repair damage caused by free radicals. One aging theory states the continues formation of free radicals is a result of exposure to oxygen, background radiation, and other environmental factors. These highly reactive substances damage cellular components that can lead to aging.
• Limit traditional dishes/foods that are heavily preserved or pickled in salt and encourage the use of herbs and spices. Hypertensions is common in the elderly and mineral intake recommendation may include reducing salt to 2 to 4 g/day and supplementing the diet with magnesium and potassium (banana, orange) for those taking diuretics (in hypertension)
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• Select nutrient - dense foods such as fish, lean meet, liver, eggs, soy products (e.g. tahu and tempe) and low -fat dairy product, yeast based product (e.g spreads), fruits and vegetables, herbs and spices, whole grain cereals, nuts and seeds.
• Consume fat from whole foods such as nuts, seeds, beans, olives and fatty fish. Where refined fats are necessary for cooking, select from a variety of liquid oils, including those high in omega-3 and omega-9 fats.
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• Enjoy food and eating in the company of others. Avoid the regular use of celebratory foods e.g ice cream, cakes, confectionery and candies. Excessive amounts of sugar and salt in coffee, tea, fast food snacks, etc should be avoided.
• Eat several (5-6) small non-fatty meals through the day for greater food variety, lower body fat and blood glucose and lipid levels; avoid large meals eaten early in the day.
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• Energy requirements decrease with age. The 1989 RDA calls for a reduction of average energy allowance after 51 years of age of 600 kcal/day for men and 300 kcal/day for women. But, it is important to note that being underweight is associated with as high a mortality rate as moderate obesity, particularly in the elderly.
• Recommendation fat intake is 30 % in sedentary older persons and 35 % for active older persons but us of saturated fats should be minimized and not exceed 8% of energy.
• Calcium : 800 - 1200 mg/day (with adequate vitamin D). Sunshine appears to be an important factor in maintaining appropriate vitamin D status in the elderly. Lack of adequate vitamin D and calcium are associated with osteoporosis and osteomalacia.
• Iron :10 mg/day is sufficient. Anemia at this age is usually related to blood loss, often from gastrointestinal tract and requires medical attention.
• Encourage the consumption of the vitamin C-rich food, they have a role in cataract prevention.
• Consume complex vitamin B-rich foods and folate to confer protection against elevated homocysteine, an independent risk factor for cardiovascular diseases, depression, and certain neurological deficit.
• It is also important to avoid dehydration by regularly eating foods and drinks with high water content many degenerative age-related diseases aggravate the tendency towards dehydration in older persons. In addition, dehydration is a common complication of acute illness in this population group. An adequate water intake consist of 30 to 35 ml/kg ideal body weight.
  

Sources : BAPPENAS,
www.milk.co.uk
http://nutrition.tufts.edu
www.mlive.com
www.hotelsinfethiye.com
www.vitaminsupplementanalyzer.com
www.vitaminshoppe.com
www.antioxidantsandyou.com
www.healthinajiffy.co.uk