Compiled & Medically reviewed by
 Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Stay active foods for elderly & old people

     Ageing is associated with degenerative changes of muscles, bones , heart ,brain, lungs and kidneys. Ageing is associated with metabolic slowing down, low BMR or basal metabolic rate. The dietary requirement changes with old age. You cannot follow the same diet you had taken when you were young. Certain foods are to be omitted, reduced or added as you grow old. Ageing is also associated with risk of having various types of diseases from lowered immunity and other degenerative changes. Old people are more predisposed to cardiovascular diseases, type 2 diabetes and cancers. Some psychiatric problems like anxiety and depression also is common in old age. Cognitive decline and memory impairment are also common in old populations.

A dietary pattern for elderly should be able to prevent all the health risks associated with old age, at the same time it should be making them capable of living a healthy active lifestyle .

Stay active diet for elderly

·       Include more fruits and vegetables

·       Consume nuts and seeds

·       Include olive oil or sunflower oil in salads

·       Include legumes ,lentils

·       Reduce sugars

·       Take whole grains

·       Include lean meat, fish ,eggs

·       Eat seafood moderately

·       Consume yoghurt, skimmed milk

·        Include tofu ,soy milk ,fortified soy products

·       Vitamin B12 fortified foods for pure vegans

·       Drink plenty of water

·       Limit salt, sugary drinks, no saturated fats

·       Limit alcohol

Men usually need more calories than women due to their increased muscle mass. But ensure that you consume only healthy foods to gain calories. Include whole grains for calories. Fiber rich food may help digestion and improve your blood sugar levels and cholesterols. Fibers are very important to keep you active. The sources of fibers are:

Broccoli, Brussels sprouts, asparagus, green peas, carrots, avocado, apple, strawberries, banana, rasberries, almonds, pecans, peanuts, walnuts, chia seeds; Legumes, navy beans, split peas, pinto beans, kidney beans, soybeans, lentils ; barley, whole grains, quinoa, oats,  popcorn.

The diet described above includes all the essential vitamins ,minerals ,protein , health carbohydrates and healthy fats. This may help in boosting immunity, cognitive or memory related brain functions and prevent health risks to heart and brain.

For more details on nutrition & healthy living benefits please follow the link: 

http://siahmsrwellness.in/lifestyle-beauty/list/healthy-living

Along with well-chosen diet, include physical activity as an indispensable part of your life. Do cycling, swimming, walking, jogging etc. moderately. Physical activity may help you maintain muscle strength and optimum weight. Certain yoga poses and mind relaxation exercises also help you stay active as you grow in years.

Physical activity  has numerous health benefits. Eating nutritious food helps you stay active but it is complete only if physical activity is incorporated into your life.

      Benefits of physical activity

·       Improves brain health

         Being physically active can improve your brain health and cognitive function.

·       Prevents obesity

         It helps you manage the body weight and prevents  fat accumulation

·       Reduce the risk of lifestyle diseases

Physical activity reduces the occurrence of cardiovascular diseases , heart attack, cancers, stroke & neuronal degenerative disorders of brain

·       Enhances the strength of muscles and bones

       Regular physical activity strengthens bones and muscles, and improves your ability to do  every day activities.

·       Improved  thinking or cognition and reduced  anxiety

              Those who sit less and do moderate-to-vigorous physical activity gain lots of health benefits such as improved thinking or cognition and reduced anxiety . Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

Ways to be physically active:

·       Work your way up to 150 minutes a week of moderate physical activity, which could include dancing, walking, cycling or yard work. You could achieve the goal of 150 minutes a week with 30 minutes a day, 5 days a week.

·       Reduce the sitting hours and take deliberate interest  in moving about .

·       Set aside specific times to make physical activity part of your daily or weekly routine as some activity or exercise programme.

·       Try activities with others in your household to eliminate boredom .It may help you for motivation and mutual encouragement to continue the work out.

·       Start the work out slowly and gradually increase the time and intensity for more challenging activities.

·       Add physical activity to your working day routine by taking a walk during your lunch break and taking the stairs whenever possible instead of choosing lift.

150 minutes a week of moderate physical activity can put you at a lower risk for heart diseases and stroke. You may be benefited in many ways as physical activity reduces many existing illnesses like type 2 diabetes and metabolic syndrome.

      please click the link below to read more  about physical activity

http://siahmsrwellness.in/physical-activity-for-health

References

1.    https://www.nidirect.gov.uk/articles/healthy-eating-older-adults

2.    https://www.nia.nih.gov/health/healthy-meal-planning-tips-older-adults