Nutrition
Information for Older Adults
By Mary Louise Zernicke,
According to the US Department of Health and Human Services,
unhealthy eating and physical inactivity beat smoking as the leading causes of
death in this country. By the year 2050, 20% of the American
population—79 million people—will be 65 or older, according to U.S.
Census Bureau estimates.
Did you know
that………??
· The
National Cancer Institute states that 35% of all cancers are directly
attributable to diet? The
relationship between diet and cancer is stronger than the relationship between
smoking and cancer!!
· Almost 40%
of seniors take laxatives regularly.
A diet high in fiber such as whole grains and fruits and vegetables,
adequate fluid intake and regular exercise can reduce the need for laxatives.
· Tooth,
mouth and swallowing problems can interfere with eating and cause weight loss.
· Hydrogenated
fats, commonly found in packaged foods, contain trans fatty acids.
· 
Folic acid, found in leafy green
vegetables, orange juice and beans, can help decrease the risk of heart disease
by helping to lower homocysteine levels.
· Half of a
skinless, cooked chicken breast weighs about 3 ounces.
· 
Almost
half of women over 50 have low bone mass! Vitamin D, the sunshine vitamin, is
critical in order to avoid osteoporosis. About 20 minutes a day of sun
exposure several times a week on hands and face should be adequate, but
sunlight that comes through glass, such as a window, won’t cause the skin
to make vitamin D.
What Role
Does Nutrition Play In Healthy Aging?
Good nutrition plus
regular physical activity may retard the onset and development of many degenerative
diseases faced by elders, including heart disease, diabetes, hypertension, and
osteoporosis. While healthy eating
can enhance the quality and length of life, it also has beneficial short term
effects, such as increasing immune function, hastening healing, and preventing
electrolyte imbalance and dehydration.
Most important, a tasty and nutritious diet contributes to feeling good!
Is there a
special diet for seniors?
Seniors are a very
heterogeneous group even though they share the same age category. Does a 60 year old have the same
nutritional needs as a 90 year old?
Not likely. Seniors differ
in terms of physical function, behavior, cognition, and emotional status, all
of which may affect health.
That’s why we must focus on dietary needs as they pertain to a
person’s physiological, rather
than physical age.
Very little is known about the effect of nutrition on
the physiological changes with aging.
The aging process is not uniform between individuals, nor is it uniform
throughout the body.
What are some nutritional recommendations that can be made for seniors?
The most important
recommendation to make for all seniors is to drink plenty of water
daily! Kidney function declines
with age and so does the thirst reflex.
All seniors should make sure they drink eight glasses of water or other
liquids daily. Simple changes such
as putting a water glass by the bed, or drinking a glass of water after
brushing one’s teeth, will help to establish and keep this habit. Fruit
and vegetable juices, milk, and caffeine-free coffees and herbal teas are also
good liquid sources.
Second, there is
convincing evidence that there is a strong
protective effect against cancer and heart disease associated with increased consumption of fruits and vegetables. Some are better than others but the best
approach is to eat a variety of fruits and vegetables that you enjoy. If you are thinking of food as medicine,
make it medicine that tastes good!
Controlling caloric intake is also important. Very simply, seniors should not
overeat. Being overweight is
associated with increased risk of death and chronic diseases, including
coronary heart disease, high blood pressure, non-insulin dependent diabetes,
and even some types of cancer.
Illness, medication and
physical mobility can all affect nutritional needs. Good choices are foods which pack lots
of vitamins, minerals and other nutrients with the least amount of Calories,
commonly known as “nutrient
dense” foods. Non-fat
milk, broccoli, and baked fish are good examples of nutrient dense foods.
There is considerable
research going on now regarding fat. Are all fats equal? No. Are some fats
actually good for you? Yes, but it is not clear yet which fats we can recommend
based on scientific evidence. It
does seem clear that saturated fat is
unhealthy and should be avoided. Trans fatty acids, likewise, need to be
avoided. Read food labels carefully.
Vitamin D,
the sunshine vitamin, and vitamin B-12,
found in animal products, are especially important for older adults because
their absorption in the body decreases with age.
Should seniors take vitamins and minerals?
A daily
multivitamin/mineral supplement is beneficial for most seniors, though the value
of a supplement depends on many factors, including dietary habits and overall
health status. Seniors should talk
to their dietitian or doctor for more specific recommendations.
Are herbal therapies effective?
Most authorities on the
subject consider that about 1/3 of all herbal remedies are useless but
harmless, 1/3 are harmful, and 1/3 are effective. Billions of dollars are spent
annually for herbal products. The herbal industry is almost entirely unregulated,
mostly as a result of the 1994 Dietary Supplement Health and Education Act, which removed so-called
“dietary supplements” from FDA control. Manufacturers
of medicinal herbs are not required to demonstrate safety or efficacy before
marketing, nor are herbals regulated for quality or purity. Buyer beware!
For more information….
Herbals/supplements:
PDR (Physician’s Desk Reference) for Herbal Medicines.
Or http://dietary-supplement.info.nih.gov
Aging
Statistics: http://www.census.gov
Food
Safety: www.foodsafetycouncil.org
Nutrition
for Seniors: www.nutrition.gov
Distributed by
2004 Active Living Tool-Kit for
United Seniors of
8 Eastmont Town Center,
(510) 729-0852
Funded partially by a grant from the
Office of Traffic Safety through the Business, Transportation, & Housing
Agency