“Food just doesn’t taste the same anymore.”
“I can’t get out to go shopping.”
“It’s too much trouble to cook for one person.”
“I’m just not that hungry.”
Sounds familiar? These are a few common reasons why some older people do not eat healthy meals, even though they understand healthy food choice is a smart thing to do to stay well. If you are not already taking a pro-active position, the chances of seriously jeopardising your health increase exponentially as you grow older. The combined effect of inactivity and poor nutrition accelerates the aging process.
TAKING CARE WITHIN……..
For those in this age category, there are some tips to get you started:
+ Eat many different colors and types of vegetables and fruits.
+ Make sure at least half of your grains are whole grains.
+ Eat only small amounts of solid fats, oils and foods high in sugars.
+ Limit saturated fat (found mostly in foods that come from animals) or trans fats (found in some margarines, shortening, cookies and crackers)
Having Problems with Food?
+ Your sense of taste and smell may change. Is not surprising food consumed may seem to have lost the flavor. This is especially so for those on drug medications for prolonged periods are likely to lose their taste buds and appetite.
+ Foods may no longer be palatable. Some people may become lactose intolerant, or experience symptoms like stomach pain, gas or diarrhea after eating or drinking food with content of dairy products.
+ Your appetite is reduced naturally. This is because the digestion process slows down due to lowering metabolic rate.
Note: For the 50s, the population of friendly bacteria in the digestive tract drops significantly, especially in the large intestine. The enzymes in the digestive organs like stomach, liver and pancreas are also depleting. Poor digestion, absorption of nutrients and constipation are inevitable. Statistics showed colorectal cancer starts to manifest among men in this category.
Do I Need to Drink Water?
+ With age, you may lose some of your sense of thirst. Drink plenty of liquids like water, juice, milk and soup even if you are not thirsty.
+ Try to drink several large glasses of water each day. Your urine should be pale yellow. Drink more if it is a bright or dark yellow.
Note: The number of filtering units or nephrons in the kidneys that helps to remove wastes from the bloodstream is reduced.
What about Fiber?
Fiber is found in most foods from plants such as fruits, vegetables, beans, nuts, seeds and whole grains. Eating more fiber can help to prevent stomach or intestinal problems, like constipation and helpful in lowering cholesterol and blood sugar.
Here are some tips for adding fiber:
+ Eat cooked dry beans, peas and lentils often.
+ Leave skins on your fruit and vegetables if possible.
+ Choose whole fruit over fruit juice.
+ Eat whole-grain breads and cereals.
+ Drink plenty of liquids to help fiber move through your intestines.
Should I cut back on Salt?
The body needs sodium, but excessive intake can lead to a rise in blood pressure for some elderly. Sodium is found in fresh food and aplenty in many canned and prepared foods.
Monitoring the salt intake is important to prevent many health problems. If you are over age 50, about 2/3 of a teaspoon of table salt equivalent to 1500 milligrams (mg) of sodium is all you need each day. That includes all the sodium in your food and drink, not just the salt you add when cooking or eating. Sea salt is a better choice.
Useful tip: Spices, herbs and lemon juice can add flavor to your food to substitute salt.
What about Fat?
Fat comes readily in food and the fat added during cooking. It is an energy provider (high calories) responsible for hundreds of bodily functions and helps in the absorption of fat-soluble vitamins. However, high intake is always associated with high blood pressure and cardiovascular disease. Excess fat often appears in the stomach of a man and the thighs of a woman.
Lowering fat intake is important for an elderly as their metabolism is declining. In contrast to carbohydrate, molecules of fat are more complex and require additional energy and time to be converted into energy.
To lower the fat in your diet:
+ Choose cuts of meat, fish or poultry with less fat.
+ Trim off any extra fat before cooking.
+ Use low-fat dairy products and salad dressings.
+ Use non-stick pots and pans, and cook without added fat.
+ Choose an unsaturated vegetable oil (check the label)
+ Avoid deep-frying; opt for broil, roast, bake, stir-fry, steam, microwave or boil foods.
TAKING CARE OUTSIDE……..
Makeup and cosmetic surgery give you glamour temporarily. Would you not prefer more lasting beauty in a natural way?
How the skin condition can change
* Your skin changes with age. It becomes thinner, loses fat (collagen) and no longer looks as plump and smooth as it once did.
* Your veins and bones can be visible.
* Scratches, cuts or bumps can take longer to heal.
* Prolonged period of sun-tanning or overexposure to ultra-strong sunlight may lead to wrinkles, dryness, age spots and even cancer.
Distinguishing features of aging skin:
+ Dry Skin and Itching
Many older people have dry skin on their lower legs, elbows and lower arms that are rough and scaly.
Possible reasons are:
· Not drinking enough liquids
· Staying out in the sun
· Being in very dry air environment
· Smoking
· Feeling stressed
· Losing sweat and oil glands (natural aging process)
. Health problems such as diabetes or kidney disease
. Using too much soap, antiperspirant or perfume and taking hot baths do make dry skin worse.
. Some oral medicines can cause skin allergy. Scratching for older people with thinner skin can cause bleeding that may lead to infection.
+ Wrinkles
+ Age Spots
How to keep your skin healthy
+ Sunlight can be beneficial in providing Vitamin D to our body and lowering bad cholesterol. However, limit the time exposure in the sun and avoid it at its strongest between 10 a.m. and 4 p.m, even if it is cloudy skies as its rays can penetrate through clouds. Is not any better if you are in water.
+ Whilst outdoor, use a sunscreen with an SPF (sun protection factor) number of 15 or higher. It is best to choose sunscreens with “broad spectrum” on the label. Put the sunscreen on 15-30 minutes before you go out, and reapplied about every 2 hours, when engaging in activities in non-shaded places.
+ Wear protective clothing. A hat with a wide brim can shade your neck, ears, eyes and head. Look for sunglasses that block 99-100% of the sun’s rays. If you have to be in the sun, wear loose, lightweight, long-sleeved shirts and long pants or long skirts.
+ Your skin needs vitamins and antioxidants just like other parts of your body.
More comments
+ Do not forget to adhere to your physical exercise routine. Is never too late to exercise.
+ Antioxidants and other nutritional supplements can definitely help to retard aging and improve skin and health condition.
ALWAYS STAY HEALTHY AND YOUTHFUL!!
Source: http://www.nia.nih.gov/HealthInformation/Publications/skin.html
No comments:
Post a Comment
This is a blog created to provide and share information for the benefits of everyone into physical and spiritual health. Some information are extracted from unknown sources or the internet superhighways and edited for public viewing. If you happened to be the source provider and do not like such display, please write in and I will remove the materials as soon as possible. As I reiterate this is a free sharing blog, it is only meaningful if all engaging parties have access to the information presented in the most unbiased manner. Thus, please be more accomodating and participative if you wish. Sure you have more to gain than lose. Happy reading!
Administrator
Leonard