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Nutritional Needs of the Elderly

Dec 23rd, 2020

Posts Tagged ‘ Healthy Diet ’

Nutritional Needs of the Elderly

Wednesday, December 23rd, 2020

Staying away from your parents? Constantly worried about their well-being? Concerned about an elderly family member with poor health? The elderly are more vulnerable to develop chronic health conditions due to their weak immune system and dietary deficiencies. Educate your loved ones about the importance of good nutrition and support them in every possible way to meet their health requirements. A healthy diet helps senior citizens increase their immunity and stay healthy.

Why Nutrition Matters?
After crossing 60 years of age, seniors may need more sleep, less physical exertion, and different types of foods than they needed before. Aging changes one’s nutritional needs and appetite, older people may eat less, but need nutrient-rich meals. The aging process involves changes in the physiological, pathological, social, and psychological conditions of a person. Nutrition is an important element of health among the elderly, and it affects the whole process of aging. As you age, your body becomes less efficient at absorbing some key nutrients and some foods become difficult to chew or digest. Poor nutrition may lead to a decline in various bodily functions, impaired muscle function, decreased bone mass, weakened immunity, reduced cognitive function, poor wound healing, and delayed recovery from surgery.

Nutritional Health Tips for the Elderly

Here are some key nutrients that must be included in the diet of the elderly. These help fight the problems of aging make them resilient:

  • Vitamin D is a fat-soluble vitamin involved in bone health, muscle health, immunity, and cognition. Sunlight is the best source, but aging reduces the ability to absorb it well. Speak to your doctor and take a supplement if required.
  • Calcium is a mineral involved in bone health, muscle health, nerve transmission, and hormone secretion. Include milk and dairy products, green leafy vegetables, soya bean, broccoli, figs, etc in your diet.
  • Vitamin B-6 is a water-soluble vitamin that plays a role in metabolism, immunity, and is involved in over 100 different enzyme reactions in the body. Get your required intake by including a wide variety of different foods like banana, rice, chickpeas, paneer, spinach, etc. in your diet.
  • Vitamin B-12 is involved in DNA creation, red blood cell formation, and nerve function. The absorption of vitamin B-12 may decrease with age and seniors are usually recommended fortified foods or supplements.
  • Fiber plays an important role in digestion, preventing constipation, and even reducing the risk of heart disease, diabetes, and some cancers. Include plenty of fruits and vegetables in your diet.
  • Protein is a macro-nutrient found in every single cell in the body and is very essential for life. Protein also aids in immunity, maintaining muscle, and maintaining physical function in seniors. A protein deficiency can cause malnutrition or muscle loss. Lentils and legumes, eggs, oats, milk and dairy products, nuts and seeds are good sources of protein.
  • Getting enough potassium in your diet helps keep your bones strong. This essential mineral is vital for cell function, controls blood pressure levels, and reduces the risk of kidney stones. Fruits and vegetables like bananas, plums, prunes, and potatoes with their skin are rich in potassium.
  • Magnesium plays a crucial role in some 300 different physiological processes. Fill your plate with as many unprocessed foods as possible, including fresh fruits, vegetables, nuts, whole grains, beans and seeds, all of which are great sources of magnesium.
  • Omega-3 fatty acids are unsaturated fats, that help ease the symptoms of rheumatoid arthritis, slow the progression of age-related macular degeneration (AMD), and also help improve your cognitive skills.  Consumption of fish, soybeans, walnuts, flaxseed, chia seeds, and canola oil are helpful.

Do you need a personalized diet plan to help manage certain health conditions? Consult our highly experienced dieticians from the comfort of your home over an online consultation or visit us personally. Our team caters to the needs of the elderly with utmost compassion and expertise. Please find the below website link for further details:

https://www.kokilabenhospital.com/departments/clinicaldepartments/nutritiontherapy.html

Right nutrition = Strong immunity

Saturday, September 5th, 2020

Make healthy food choices and eat right to help strengthen your body’s immune system. The main tasks of the body’s immune system are: to fight disease-causing germs (pathogens) like bacteria, viruses, parasites or fungi, and to remove them from the body, and to fight disease-causing changes in the body, such as cancer cells. The way your body fights an infection depends on your overall health. Regular exercise, sufficient sleep, low stress levels and a nutrient rich food helps increase your body’s capability of fighting a disease.

Choose to eat right
Some compounds have properties that help make your immune system strong and help your fight diseases. Here is a list of must-haves in your daily diet:

  • Vitamins, Minerals, and Antioxidants: Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Many of the vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress.
  • Beta-Carotene: Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body. Excellent sources include sweet potatoes, carrots, and green leafy vegetables.
  • Vitamin C and E: Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. Sources of vitamin C include red peppers, oranges, strawberries, broccoli, mangoes, lemons, and other fruits and vegetables. Vitamin E sources include nuts, seeds, spinach.
  • Vitamin D: Research shows vitamin D supplementation may reduce the risk for viral infections, including respiratory tract infections, by reducing the production of pro-inflammatory compounds in the body. Food sources of vitamin D include fortified cereals and milk and dairy products.
  • Zinc: Zinc is a mineral that can help boost white blood cells, which defend against invaders. Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.

Healthy eating tips
You may be eating the most nutritious diet but some dietary mistakes can weaken your immune system and have adverse effects on your health. Here are a few guidelines to follow to help preserve your immunity:

  • Avoid eating processed foods
  • Reduce sugar intake
  • Choose plant-based, whole foods
  • Say “No” to alcohol

Immunity boosting Superfoods
Superfoods contain a variety of nutrients that help ward off many diseases. Here is a list of such superfoods that are known for its immunity building properties:

Citrus fruits – The high vitamin C content in citrus fruits helps increase the production of white blood cells, which are key to fighting infections. Popular citrus fruits include oranges, grapes, kiwi, tangerines.

Broccoli – Broccoli is packed with vitamins A, C, and E, as well as fibre and many other antioxidants. It is one of the healthiest vegetables and must be lightly cooked.

Garlic – Its immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Ginger – Since ages, ginger has been used for medicinal purposes, due to its rich nutritional properties. The presence of gingerol, an active component makes ginger a perfect immunity booster.

Spinach -Spinach is packed with numerous antioxidants and beta carotene, which helps increase the infection-fighting ability of your immune systems.

Almonds – Almonds have high concentrations of vitamin E that plays a crucial role in keeping the immune system healthy. Vitamin E is a fat-soluble vitamin that aids the production of red blood cells and boosts blood circulation.

Yogurt – Yogurt is considered a probiotic that is essential to your immune system’s health. The good bacteria directly affects your gut, and helps improve your immunity.

Green Tea – Green tea contains excellent antioxidant properties that help the body detox toxins and other harmful elements. Green tea contains a powerful antioxidant called EGCG or epigallocatechin that works as an immunity booster.

Sunflower Seeds – Sunflower seeds are packed with nutrients and minerals, including vitamin E, vitamin B-6, magnesium, and phosphorus that benefit your immune system.

Turmeric – Curcumin present in suppresses various inflammatory molecules that are responsible for the causes of the damage by viruses.

A healthy lifestyle and balanced nutrition go a long way in improving your wellness and boosting your immunity. For personalised nutrition plans do consult specialists at our Department of Nutrition Therapy at:

https://www.kokilabenhospital.com/departments/clinicaldepartments/nutritiontherapy.html