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Consultation Recipe Diet Blog

Seniors

A Proper Diet is the Foundation of Good Health.

Seniors & Health Problems

A healthy diet is essential for good health and nutrition, no matter their age. However, the criticality of nutrients turns into greater said as one grows older. Aging is thought to result in modifications inside the frame consisting of loss of muscle mass, susceptible bones, and decreased digestive capabilities. In a whole lot of cases, with advancing age, people experience loss of appetite and taste. The reduction in physical activities also reduces the daily calorie requirements of the body.

Unhealthy food habits among the elderly can lead to obesity and increase in weight, making them weak to various regular lifestyle and age-related disorders such as diabetes, high blood pressure, increased cholesterol levels, and osteoporosis.

Various studies have revealed that over half of India’s senior citizens (60+ years old) are victims of malnutrition and 9 out of 10 receive less than the recommended nutritional intake.

Body composition changes with advancing age and these changes affect the nutritional needs of the elderly.

Elderly or aged people require reduced amounts of calories, as their lean muscle mass and physical activity decrease with aging.

Elderly are more prone to diseases due to lowered food intake, physical activity and resistance to infection.

How to improve Quality Of life?

Good /healthy food habits and a regular comfortable level of physical activity are required to minimize the ill effects of aging and to improve the quality of life.
Elderly need adequate amounts of protein, carbohydrates, fat, vitamins, minerals, and dietary fiber.
Elderly need more calcium, iron, zinc, vitamin A and antioxidants to prevent age-related degenerative diseases and for healthy aging.
Eat a variety of nutrient-rich foods.
Match food intake with physical activity.
Eat food in many divided portions in a day.
Avoid fried, salty, and spicy foods.
Consume adequate water to avoid dehydration.
Exercise regularly.

Although energy needs decline with age, however the need for protein and certain nutrients increases in the normal functioning of the body. The deficiency of certain nutrients is known to affect cognitive functioning that is very common among the older population.

Protein – The reduced daily food intake among elderly fails to provide them with recommended levels of protein. This insufficiency of protein intake results in loss of muscle mass which is defined as sarcopenia. About 30% of individuals aged 60 years and above are sarcopenic, while more than 50% individuals aged 80 years and older are estimated to be sarcopenic. This impaired protein turnover and inability of elderly to make balance between protein requirement and intake is known to adversely affect their health. Lower protein levels are not only associated with chronic muscle wasting, but also affects the bone health leading to functional loss and frailty.

As the body ages, its ability to absorb essential vitamins and nutrients begins to decrease. Common vitamin deficiencies among aging adults include:

Calcium - Calcium is essential for bone density and strength, You can find Calcium in dark leafy greens and dairy products, as well as calcium-specific supplements. Calcium deficiency can lead to reduced bone density, reduced mobility, and falls.

Vitamin D - Vitamin D works in conjunction with Calcium to boost bone health and strength. Vitamin D is naturally absorbed by the body through sunlight, but can also be found in certain types of fish and fortified foods like orange juice or milk.

Magnesium - Magnesium plays a part in many body processes like glucose and blood pressure regulation. You can find magnesium in many plant and animal food sources, especially dark leafy greens, nuts, seeds, and whole grains.

Vitamin C - Vitamin C plays a role in the absorption of proteins, and the creation of connective tissue, which is important for wound healing. Vitamin C also includes antioxidants that may help fight disorders like cancer. Vegetables and fleshy brightly colored fruits are the best sources of vitamin C like citrus fruits, tomatoes, and bell peppers.

Vitamin E - These antioxidant qualities of Vitamin E allow it to combat disease-causing free radicals. Vitamin E also helps immune system functioning. Vitamin E can be found in nuts, seeds, and vegetable oils.

Vitamin B6 - Vitamins B performs many functions in the body, especially supporting protein absorption and cognitive function. The most affluent sources of Vitamins B are fish, organ meats (like liver), potatoes, and other starchy vegetables.

Aging adults should believe in reducing their intake of saturated fats and sodium, and increasing fruits, vegetables, and whole-grain products. A doctor may suggest specific supplements or foods help ensure proper vitamin intake.

Strategies to enhance the absorption of various nutrients in the body.

Nutrients	Role in Body	Impaired Utilization or Absorption	Strategies to Enhance Availability
Protein	Muscle and bone development,	Insulin resistance.	Increased aerobic exercise can have positive effect on protein anabolism and reduce insulin resistance by increasing microvascular supply of amino acid.
	Fracture reduction.	Protein anabolic resistance.
Iron	Oxygen transport,	Increased non-heme iron levels in body organs (brain, heart, liver, kidney)	Iron chelation therapy in case of excess iron accumulation
	Hormone synthesis,	Increased hepcidin levels	Dietary intake of heme and non-heme sources of iron like meat and meat products, fish (tuna, sardine), egg, fortified breakfast cereals, dry fruits, dark green vegetables, soyabean, chickpea, tofu, kidney beans, lentil etc.
	Component of enzymes and cytochrome and plays role in electron transport,	Regular usage of aspirin
	Thyroid metabolism.
Calcium	Osteoporotic fracture prevention,	High sodium diet increases urinary calcium loss.	Diet rich in calcium and supplementation of calcium and vitamin D3 in case of severe hypocalcemia.
	Maintenance of bone health,	Oxalates in spinach, walnuts and sorrel, tannins in tea and phytate in bran, nuts, seeds and most cereals reduces intestinal calcium absorption.
	Regulation of neurotransmitters and nerve excitability.	Inadequate Vitamin D3 levels.
Zinc	Normal functioning of immune system,	Altered zinc transporter expression due to epigenetic dysregulation affects zinc homeostasis.	Intake of zinc supplementation.
	Anti-inflammatory properties,	Degenerative alterations in intestine with age.
	Prevention of apoptosis, Taste acuity, Cognitive functioning.
Magnesium	Neuromuscular excitability,	Altered vitamin D3 metabolism decreases intestinal absorption.	Adequate dietary intake of magnesium rich foods like whole grains, green leafy vegetables, beans, nuts and fruits.
	Co-factor for protein synthesis and nucleic acid synthesis.	Use of excessive diuretics reduces Mg reabsorption.
Vitamin D3	Intestinal calcium absorption,	Lower cutaneous Vitamin D3 synthesis.	Supplementation of vitamin D3.
	Maintenance of muscular strength,
	Prevention of osteoporosis and osteomalacia.
Vitamin B12	Improve cognitive performance,	Malabsorption due to gastrointestinal disorders.	Consumption of B-complex or multivitamin supplements containing 1000 mcg cobalamin daily.
	Breakdown of homocysteine (risk factor for cardiovascular diseases).	Excess use of drugs that interfere with B12 absorption.
		Food-cobalamin malabsorption syndrome
		Intestinal malabsorption.
Vitamin B9	Improve cognitive performance,	Intestinal malabsorption due to atrophic gastritis.	Vitamin B supplementation.
	Metabolism of homocysteine (risk factor for cardiovascular diseases),	Long term intake of high doses of gastric acid secretion suppressor drugs.
	Formation of nerve tissues and blood cells,
	Synthesis of nucleic acid.
Vitamin B6	Improve cognitive performance,	Altered protein metabolism and inflammation by chronic diseases.	Vitamin B supplementation.
	Breakdown of homocysteine (risk factor for cardiovascular diseases),
	Co-factor for enzymes involved in synthesis, catabolism, decarboxylation, transformation of amino acid and metabolism of nucleic acid and lipids.

How we help you ?

We at Rich Inserts have a unique approach towards geriatric management. Our diabetes management program initiates from the in-depth analysis of your eating habits and lifestyle to identify any gaps and loopholes that may be present. Based on these findings our diet experts suggest certain subtle refinements in your diet and lifestyle habits. Also, they offer you a customised diet plan according to your condition, keeping in mind your food preferences and convenience.

The Right Thali Concept

We at Rich Inserts always believe that we understand "The Right Thali Concept" which resolves many problems on their own. If required, they may also suggest some supplements that may be needed to take care of the nutritional gaps or for other health benefits. We have designed supplements to cater to your daily needs of macro and micronutrients. We believe in correcting the root cause instead of eliminating the symptoms

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Seniors

A Proper Diet is the Foundation of Good Health.