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Antiaging
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The generation of free radicals is starting point of aging process. When a cell or Hypothalamus is damaged it no longer sends am appropriate signal to pituitary to release Growth Hormone or other hormones necessary for optimal body functions. Antioxidants like super oxide dismutase (SOD) Catalas, Vit E, Vit C , Coenzyne Q10 and L lipoic acid have to be maintained at good levels to decrease the symptoms of aging and reversing the aging process. The timing of meals and the rapidity with which the Carbohydrates in them are absorbed can change the metabolism of fat and production of hormones as Insulin and Growth Hormone. This amount, type and timing of food becomes of paramount importance in an individual, out diet consultant have designed diet programmes keeping in mind all these above facts and are superior to other diets in its age reversing effects.
STRUCTURAL CHANGES IN BODY WITH AGING
The most significant result of the loss of lean body mass may be the decrease in basal energy metabolism. Metabolic rate declines proportionately with the decline in total protein tissue. To avoid gaining weight, we must reduce calorie intake or increase activity. The goal is energy balance. Loss of lean body mass also means reduced body water -- 72 percent of total body water is in lean muscle tissue. Total body fat typically increases with age. This often can be explained by too many calories. As we age, fat tends to concentrate in the trunk and as fat deposits around the vital organs. However, in more advanced years, weight often declines. Finally, we lose bone density. After menopause, women tend to lose bone mass at an accelerated rate. Recent attention has focused on the high incidence of osteoporosis. Severe osteoporosis is debilitating and serious. Fractures and their associated illness and mortality are certainly a concern. Also, vertebral compression fractures can change chest configuration. This, in turn, can affect breathing, intestinal distension and internal organ displacement.
Quick Facts...
Specific Nutrient Needs
The answer to this problem is to choose foods high in nutrients in relation to their calories. Such foods are considered "nutrient-dense." For example, low-fat milk is more nutrient dense than regular milk. Its nutrient content is the same, but it has fewer calories because it has less fat. Protein needs usually do not change for the elderly, although research studies are not definitive. Protein requirements can vary because of chronic disease. Balancing needs and restrictions is a challenge, particularly in health care facilities. Protein absorption may decrease as we age, and our bodies may make less protein. However, this does not mean protein intake should be routinely increased, because of the general decline in kidney function. Excess protein could unnecessarily stress kidneys. Reducing the overall fat content in the diet is reasonable. It is the easiest way to cut calories. This is appropriate to reduce weight. Lower fat intake is often necessary because of chronic disease.
Such a regime also enhances dietary fiber intake. Adequate fiber, together with adequate fluid, helps maintain normal bowel function. Fiber also is thought to decrease risk of intestinal inflammation. Vegetables, fruits, grain products, cereals, seeds, legumes and nuts are all sources of dietary fiber. VITAMINS AND MINERALS Vitamin deficiencies may not be obvious in aging individuals. However, any illness stresses the body and may be enough to use up whatever stores there are and make the person vitamin deficient. Medications also interfere with many vitamins. When drug histories are looked at, nutrient deficiencies emerge. Eating nutrient-dense foods becomes increasingly important when calorie needs decline but vitamin and mineral needs remain high. The body can store fat-soluble vitamins and usually the elderly are at lower risk of fat-soluble vitamin deficiencies. Always provide vitamin D-fortified milk for the housebound, nursing home residents, and anyone who does not get adequate exposure to sunlight. Iron and calcium intake sometimes appears to be low in many elderly. To enhance iron absorption from non-meat sources, such as cereals, eat a wide selection of foods, including calcium-rich foods such as low-fat dairy products. Add vitamin C-rich fruits and vegetables. Thus, have juice or sliced fruit with cereal, tomato slices in a cheese sandwich, and salsa with a bean burrito. Enhanced absorption also can occur when you eat a vitamin C source with meats: baked potato with roast beef, vegetables with fish, or fruit with chicken, for example. (See 9.356, Iron: An Essential Nutrient.) Zinc can be related to specific diseases in the elderly. It can also be a factor with vitamin K in wound healing. Zinc improves taste acuity in people where stores are low. Habitual use of more than 15 mg per day of zinc supplements, in addition to dietary intake, is not recommended without medical supervision. If you eat meats, eggs and seafood, zinc intake should be adequate. This underscores the importance of eating a wide variety of foods. Zinc along with vitamins C and E, and the phytochemicals lutein, zeaxanthin and beta-carotene may help prevent or slow the onset of age-related macular degeneration. The best way to obtain these nutrients is to consume at least five servings of fruits and vegetables, especially dark green, orange and yellow ones. Good choices include kale, spinach, broccoli, peas, oranges and cantaloupes. Consult your doctor to see if a supplement may also be necessary. Vitamin E may have a potential role in the prevention of Alzheimer's disease. Research has shown that eating foods with vitamin E, like whole grains, peanuts, nuts, vegetable oils, and seeds, may help reduce the risk of Alzheimer's disease. However, the same benefits did not hold true for vitamin E from supplements. Low levels of vitamin B12 have been associated with memory loss and linked to age-related hearing loss in older adults. As we age, the amount of the chemical in the body, needed to absorb vitamin B12 decreases. To avoid deficiency, older adults are advised to eat foods rich in vitamin B12 regularly, including meat, poultry, fish, eggs and dairy foods. Consult your doctor to see if a vitamin B12 supplement may also be necessary. Drugs used to control diseases such as hypertension or heart disease can alter the need for electrolytes, sodium and potassium. (See 9.361, Nutrient-Drug Interactions and Food.) Even though absorption and utilization of some vitamins and minerals becomes less effective with age, higher intakes do not appear to be necessary. As for any age group, it's important to enjoy a wide variety of foods.
FACT SHEET OF VITAMINS Multivitamin pills: There is no evidence to suggest that supplementing your diet with a traditional daily multivitamin is harmful. Just don't use it as a substitute for healthy eating. Multivitamins are a simple and inexpensive way to ensure that you get at least a minimum level of nutrients. Beta-carotene: Numerous studies conducted during the past decade have demonstrated that a high intake of foods rich in beta-carotene reduces the risk of cancer. Beta-carotene is also thought to protect against cardiovascular disease and memory loss, but more research is needed to confirm that. It is best to get beta-carotene through diet as supplementation in high doses is still controversial - recent Finnish studies have shown that it may actually increase the risk of cancer in smokers. Good dietary sources are: yellow, orange and green leafy vegetables. Folic acid: Absorption of this important nutrient decreases with age. The recommended daily intake is 400 mcg. High levels of folate and vitamin B6 have been shown to reduce the risk of heart disease in women. Good sources of folic acid (or folate) are: leafy vegetables, liver, yeast and some fruits. Vitamin
A:
Older people should not take vitamin A supplements
because they are at risk for vitamin A toxicity. Vitamin A is
easily absorbed, tends to build up in the liver and produces toxins
that are slow to clear out of the body. Symptoms of acute vitamin
A toxicity are: headache, drowsiness, dizziness, irritability,
nausea, vomiting and diarrhea. Symptoms of chronic toxicity include:
skin disorders, disturbed hair growth, fatigue and an enlarged
liver or spleen. Vitamin B6: The recommended daily intake is 4 mg. Many older people are deficient in vitamin B6, which can affect the ability to fight disease and lead to increases in homocysteine, a risk factor for heart disease and stroke. Good dietary sources are: chicken, fish, kidney, liver, pork, eggs and, to a lesser extent, unmilled rice, soybeans, oats, whole wheat products, peanuts and walnuts. Vitamin B12: The recommended daily intake for vitamin B12 is .01 mg. About one in 20 older adults suffers from vitamin B12 deficiency, a condition that is associated with anemia, neurologic disorders and other major health problems. Good food sources are red and organ meats. Vitamin C: The recommended daily intake is at least 200 mg. Some researchers recommend daily doses up to 2000 mg, but doses higher than 1000 mg can cause kidney stones and chronic diarrhea in some people. Vitamin C deficiency is associated with poor wound healing, easy bruisability and scurvy. Recent evidence suggests that low blood levels of vitamin C are also associated with memory loss in older people, but this requires further research. Good dietary sources are: citrus fruits, berries, peppers, potatoes and tomatoes. Vitamin E: Recommended daily dose is 200 to 400 international units. Vitamin E supplements are probably not needed, though. Good dietary sources are: common vegetable oils and the products made from them, margarine, shortening, wheat germ, nuts and green leafy vegetables. MINERALS Requirements for most minerals do not change with age, with the exception of iron and possibly calcium. Here are a few guidelines: Calcium: The recommended daily intake of calcium is 1200 mg for men and 1500 for women. The usual diet of older people includes about half that, so calcium supplements should be taken if necessary to raise daily intake. Calcium helps retard age-related bone loss and prevent fractures. Good dietary sources are: dairy products, broccoli, kale, collards and calcium-fortified foods. Iron: After menopause, women need less iron, although iron deficiency is common among older people. This is probably due to a poor diet and decreased absorption in the stomach and intestine. Unless an iron supplement is recommended by your doctor, stick to food sources, which are: meat, eggs, vegetables and fortified cereal. Selenium: A mineral with antioxidant properties. Daily supplementation of 200 mcg per day has been associated with a 50 percent reduction in total mortality and significant reductions in the incidence of lung, colorectal and prostate cancer. Good food sources are: fish, especially tuna, asparagus, brazil nuts, meat, poultry and bread.
Water Generally, water as a nutrient receives little attention once a person is old enough to talk. However, of all the nutrients, water is the most important, serving many essential functions. Adequate water intake reduces stress on kidney function, which tends to decline with age. Adequate fluid intake also eases constipation. With the aging process, the ability to detect thirst declines. Drink plenty of water, juice, milk, coffee, and tea to stay hydrated. Drink the equivalent to five to eight glasses everyday.
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An
old adage "You are what you eat" is perfectly true as
shown by recent research in nutrition medicine carefully chosen
fresh, unpreserved food along with judicious use of balanced multivitamins
and mineral play very active role on how you age. Gastrointestinal
tract aging also play an important part as the absorption of many
substances decline with age. The number of calories one consumes
profound affects the level of free radical production and the
type of food one eats determines the range and amount of antioxidants
available to neutralize these free radicals.
As
we age, we lose lean body mass. Reduced muscle mass includes skeletal
muscle, smooth muscle and muscle that affects vital organ function,
with loss of cardiac muscle perhaps the most important. Cardiac
capacity can be reduced and cardiac function impaired by chronic
diseases such as athero-sclerosis, hypertension or diabetes. Changes
also occur in the kidneys, lungs and liver, and in our ability
to generate new protein tissue. In addition, aging can slow the
immune system's response in making antibodies.
Calorie
needs change due to more body fat and less lean muscle. Less activity
can further decrease in calorie needs. The challenge for the elderly
is to meet the same nutrient needs as when they were younger,
yet consume fewer calories.
About
60 percent of calories should come from carbohydrates, with emphasis
on complex carbohydrates. Glucose tolerance may decrease with
advancing years. Complex carbohydrates put less stress on the
circulating blood glucose than do refined carbohydrates.
