Aging healthy: Increase fiber, reduce salt intake, supplement calcium

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In order to help the body in aging have good health, in addition to ensuring mental health, the elderly also need a suitable and nutritious diet. In which a daily diet high in fiber, reduced salt intake, and calcium supplements are very important. This article will help you better understand and get ways to supplement fiber, calcium and reduce daily salt intake as the body ages.

1. How does aging affect your nutritional needs?

Aging affects a range of changes in the body including loss of muscle, thinner skin, and less acid in the stomach. Some changes can leave you nutrient deficient, others affect your senses and quality of life. Some of the problems that elderly people may experience are:
Calorie loss : A person's daily calorie requirement depends on height, weight, muscle mass, activity level and a number of factors other. Older adults may need fewer calories to maintain weight, as they tend to move and exercise less and carry less muscle. If they continue to eat the same amount of daily calories as when they were younger, they can easily gain more belly fat. Muscle loss: In fact the average adult loses 3-8% of muscle mass every decade after the age of 30. Muscle loss is a major cause of weakness, fractures and poor health in the elderly. Inflammation, atrophy of the stomach: The most significant change in about 20% of elderly people using nutrients is atrophic gastritis, which causes you to poorly absorb things like folic acid, vitamin B12 (Cobalamin), vitamin D, iron and calcium. Even more people (up to 50%) have chronic gastritis, which can lead to atrophic gastritis. Constipation: Is a common problem as people age, especially those over 65, and more often in women. The reasons? Less exercise and more medications are listed as possible side effects. A diet rich in fiber not only helps relieve constipation, but it can also help prevent appendicitis. Dehydration: As we age, we become more susceptible to dehydration; This is the most common fluid and electrolyte problem in the elderly. According to the journal Clinical Nutrition Espen, dehydration “affects large numbers of, contributes to, or worsens other serious medical conditions, can cause acute confusion and disorientation, and causes seriously reduce the quality of life of the elderly”. We can also lose the feeling of hunger or cravings frequently due to lower levels of hunger hormones, higher levels of satiety hormones, and changes in taste and smell. But fortunately, eating a variety of whole foods and taking supplements can help older adults meet their body's essential nutrient needs. Here is some information the elderly should know to adjust the diet to increase fiber, reduce salt, increase calcium

2. Increase fiber for the elderly

Constipation is a major health problem affecting the elderly. It is especially common in people over the age of 65 and more common in women. Because people at this age are often sedentary and take many medications with side effects causing constipation.
Increasing fiber in the diet can reduce constipation. Fiber passes through the intestines without being digested thereby helping to form stools and promoting more regular bowel movements.
In an analysis of five studies, scientists found that fiber helped stimulate bowel movements in people with constipation. Also, a high-fiber diet can prevent appendicitis, a condition in which small pouches form along the colon wall and become infected or inflamed. This condition is especially common in the elderly.
Appendicitis is often viewed as a disease of the Western diet. It is extremely common, affecting 50% of people over the age of 50 in Western countries. As for those who consume a lot of fiber, appendicitis is almost absent.
To have a high-fiber diet the elderly need to
Eat carb sources from whole foods: Fiber slows down the absorption of digested carbs into the bloodstream of the elderly, thereby helping to regulate blood sugar their. Natural food sources of carbs include fruits, starchy vegetables, legumes, and whole grains. Add vegetables to meals and eat them first: Eating more vegetables can help reduce the risk of several chronic diseases. Vegetables do not contain starch, are particularly low in calories and high in nutrients, including fiber.

Snack on fruit: All fruit provides fiber, although some have significantly more than others. Fiber from fruit can improve satiety, especially when combined with foods that contain fat and protein, such as nut butters or cheeses. Elderly people should also eat whole fruit instead of drinking fruit juice, use the whole fruit peel with soft-skinned fruits. Choose whole grains instead of refined grains: Refined grains that have had their germ removed contain vitamins and a fiber-rich peel to keep them fresh, but lose some of their nutrients and leave only a steaming carb. fast absorption. Elderly people should use whole grains such as oatmeal, brown rice, buckwheat, dry flour, millet, wheat... and legumes such as peas, soybeans.... Nuts into your daily diet: Nuts are rich in fiber, fat, and protein. Therefore, to have a diet rich in fiber but still provide enough protein, they cannot be ignored. If it is not possible to eat foods rich in fiber, the elderly can supplement with dietary supplements such as fiber guar, Psyllium, Glucomannan, ...

3. Reduce salt intake for the elderly

Sodium is essential for your health, but too much of it can cause blood pressure problems in the elderly (elevated blood pressure is a major risk factor for stroke and heart disease). Salt (sodium chloride) is the main source of sodium in our diet. Adults should eat less than 6g of salt per day. The food industry is reducing salt in many foods, but a lot of the salt we eat is found in processed foods and it's important to see labels to choose lower salt options. Sea salt contains as much sodium as table salt. It doesn't matter how expensive salt is, where it comes from, or in the form of granules, crystals or flakes - it still contains sodium. The sodium in salt can raise blood pressure and increase the risk of heart disease.
Taste buds diminish as we age which may encourage us to add more salt to our meals to enhance flavor. Keep an eye on the amount of seasoning for seniors and use herbs, spices, and a variety of foods to flavor meals instead of adding salt.

Reducing salt in your diet can be easy, it just includes making some small changes to the foods you choose and the method you use to cook them. Try these ideas:
Be careful when using foods that are high in salt like meat - smoked fish, pickles, soy sauce, bottled sauces, braised gravies, stir-fries and some soups. Always check the label and choose a salt-reduced product. When choosing canned vegetables, beans, and fish, choose those that are unsalted or canned in water. Use herbs and spices, such as garlic, ginger, chili peppers, limes, or limes to flavor meals instead of adding salt Gradually reduce the amount of salt in food, gradually the taste will get used to eating less salty foods.

4. Calcium supplements for the elderly

Calcium is important for the growth and maintenance of bones. We lose bone mass as we age, so it's important that we recharge with plenty of calcium. After menopause, women are at increased risk for osteoporosis (osteoporosis) and decreased bone density. This is because the hormone estrogen has a protective effect on bone breakdown, and after menopause, less estrogen is produced.

Therefore, it is especially important that older women get plenty of calcium from their diets to minimize bone loss. Milk, cheese and yogurt are rich in calcium, but other sources include edible fish with bones (eg salmon, sardines), certain green leafy vegetables like kale, fortified soy products calcium (eg, soy sauce, tofu), white bread and fortified breakfast cereals. You should be able to get all the calcium you need from your diet, but if you do take a calcium supplement, be careful not to get too much - less than 1500mg per day.

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Reference source: nutrition.org.uk; seniorlifestyle.com; healthline.com