Fwd: Ageinig with good health

[VS Murthy]

This lowered food intake is one of the causes for the widespread nutritional deficiencies among the elderly.

Older adults need optimal nutrition to help compensate for the decreased function of their bodies and their increased susceptibility to disease. As we age, our bodies no longer digest, assimilate and metabolise food as well as they were doing before but they need a greatly increased intake of virtually of all essential nutrients.

Older people need fewer calories because they have less muscle mass and a slower metabolism. While older people need fewer calories, their need for protein remains the same and their need for many vitamins, minerals and essential fatty acids increases. As we age, we need to eat foods that are higher in nutrients. Junk foods at any age are undesirable but are especially so for seniors, who need to get more nutrients out of less food.

Older adults have low levels of nutrients because :

• 40 per cent of them do not eat enough.
• They have a decreased ability to digest, absorb and metabolise nutrients.
• Their medications deplete nutrients.
• The activity of their defensive enzymes decreases, causing them to use up their antioxidant nutrients more quickly.

Common problems and their remediesCataract:  Cataracts cloud the lens of the eye and vision can decline in varying degrees from a mild loss of sight to blindness. The increase in the incidence of cataracts is faster that of any other ailment.

Care: Those with cataracts have lower levels of antioxidants nutrients such as vitamin E, C and beta carotene so eat plenty of fruits and vegetables and take antioxidants for maximum protection of your eye.

Digestive problems: Digestive problems are common in those over age 60 and half the population over age 60 do not make enough stomach acid to digest their food adequately. All digestive secretions diminish as we age but there are many nutritional preparations that can greatly assist the digestion of food.

Care:  Freshly prepared vegetable juice from tomatoes, carrots, celery, cantaloupe, beets or any produce can be valuable food for older adults. It is high in vitamins, minerals and other valuable substances and is very easily assimilated and should be a part of your daily routine.

Foods that fight ageing
Certain foods are rich in antioxidants which neutralise the free radicals-chemicals that damage cells in the body and thus aggravate ageing and disease. The main antioxidants are vitamin A, C and E and the minerals selenium and zinc. Some phytochemicals such as lycopene are also antioxidants. You can try the following tips to get the maximum benefit from antioxidants:

• Make sure you eat plenty of fresh fruits and vegetables.

• Since vitamin E is one of the nature's best antioxidants, do not eliminate olive oil from your diet.

• Try to reduce the work antioxidants have to do by preventing the buildup of free radicals; do not smoke, spend too long in the sun, or let yourself get stressed and keep away from polluted areas.

Antioxidant rich meals

• Cubes of orange-fleshed melon

• Strawberry smoothie

•Mashed avocado on a toast

•Grilled salmon on a bed of salad leaves, red peppers, tomatoes, and mango, sprinkled with ground flaxseeds

•A mixture of broccoli, peas, and cauliflower served hot or cold

•A handful of baby carrots or almonds

•Spinach sautéed in olive oil with garlic, then sprinkled with lemon juice and Parmesan cheese

•A mixed salad with tomatoes, celery, sweet corn, and broccoli

•A jacket-based sweet potato topped with low fat yoghurt

•Flaked almonds sprinkled over green beans or peas

•Sliced oranges for dessert

•Fresh berries on your cereal

•Bread sticks with tomato salsa