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Pack
in nutrition in your senior years
August 28, 03
Suzanne Havala Hobbs
It's
unavoidable: We're all getting older.
While genetics accounts for many of the
changes our bodies go through as we age,
science shows that, along with exercise,
optimal nutrition can go a long way
toward lengthening our lives and
improving the quality of our latter
years.
That means getting what you need while at
the same time avoiding too much saturated
and trans fats, cholesterol, sodium, and
added sugar, among other things.
But there’s a catch for older
adults.
As we age, we need fewer calories.
That’s due in part to a lower
metabolism. It may also reflect a lower
level of physical activity.
At the same time that calorie needs
decline, recommendations for several
nutrients, including calcium, vitamin D,
vitamin B6, and possibly protein,
increase. With a reduced calorie
"budget," there’s far less
room in the diet for junk – soft
drinks, alcohol, candy, snack chips,
commercial cakes and cookies – that
displace foods rich in vitamins,
minerals, and other essential nutrients.
So, while it’s important to eat well
when you’re young and your body is
growing and developing, old age is no
time to kick back and relax your
standards. There’s too much to gain
and much to lose if you do.
What’s the payoff for seniors who
eat well?
* Less constipation. A diet low in fiber
and fluids causes it. Medications,
including antacids made with aluminum
hydroxide or calcium carbonate, can also
cause it, and it can be made worse by
habitual use of laxatives. The fix:
plenty of whole grain breads and cereals,
fresh fruits and vegetables, and fluids.
Regular physical activity also helps, as
do prunes, figs, and prune juice, which
have a natural laxative effect.
* Less gas and heartburn. Overeating, and
too much alcohol, soft drinks, and fatty
foods, can cause belching, flatulence,
bloating, and a burning sensation in the
chest. Swallowing too much air when you
eat, lying down immediately after eating,
and taking certain drugs or aspirin can
also cause these symptoms. The fix:
avoiding the foods that exacerbate the
problems, eating more slowly, chewing
food thoroughly before swallowing, and
eating smaller, more frequent meals
rather than relying on one or two big
meals each day. Keeping your back
elevated to at least 30 degrees if you do
lie down after a meal helps prevent acid
reflux. Also note: if you add more fruits
and vegetables to your diet, you may have
more flatulence until your body adjusts
to the higher fiber load. Regular
physical activity such as walking helps
to relieve gas. Beano anti-gas enzyme
drops are also effective for some people
(sold over the counter in drugstores).
* Better control of blood sugar, lipids,
and pressure. Diabetes, high blood
pressure, heart disease, and other
chronic diseases and conditions increase
with age and are better controlled by a
healthy diet. Limit fast food, red meat,
high-fat dairy products, sweets and other
junk foods, and eat plenty of fresh
fruits, vegetables, legumes, and whole
grains. These steps may minimize your
need for medications that cause
unpleasant side effects.
Of course, some problems associated with
aging are hard to avoid.
If you have trouble chewing foods, for
instance, it may help to cut them into
smaller pieces and take your time
chewing. Don’t give up on fruits and
vegetables and other fiber-rich foods.
Instead, cooking can soften and make them
easier to eat, and mincing raw vegetables
in a food processor may also help. Poorly
fitting dentures should be checked by a
dentist and may need to be replaced.
If a dry throat makes swallowing
difficult, drinking fluids with meals may
help. Lozenges or hard candies such as
lemon drops can also help by keeping your
throat moist. Your doctor or pharmacist
may also be able to advise you if a
particular medication may be contributing
to the problem.
Some factors that affect the quality of
your latter years are within your
control. What you eat is one of them.
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