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Health in Later Years
Health in Later Years
The average life expectancy of both men and women is
around 85 years with individual variations from 70 -100 years. Studies carried
out in some countries have noted that people are living longer because the survival
rate from infectious diseases is increasing. In a few remote areas of the world
where certain individuals live until they are over one hundred, their longevity
is associated with hard physical labour! Many people look forward to retirement,
while few look forward to old age.
However, there are now more people experiencing a healthy
old age than ever before. As we age, energy requirements fall and our food intake
may also fall, but we still require a mixed diet, providing a range of nutrients
as our need for nutrients stays the same. As the body begins to slow down, the
intake of high fat foods and sugars should be reduced to avoid putting on too
much weight.
Some characteristics of aging are:
Loss of sensations - especially smell and taste
Deafness
Failing sight
Osteoarthritis
Osteomalacia - Body levels of vitamin D decrease with
age, mainly as a result of restricted sunlight exposure, reduced dietary intake
of vitamin D and reduced capacity of the skin to produce vitamin D. This affects
absorption of calcium from the diet into the bone cells and may lead to osteomalacia,
the demineralization causing softening or weakening of the bones.
Osteoporosis - The literal meaning is 'porous bone'.
It is a condition where bones lack their normal density resulting in an increased
amount of fractures. The whole skeleton is at risk, but the spine, hips and
rib bones are more likely to be affected.
Arterial disease - Reduction of glucose tolerance
Decline in muscle bulk and strength
Urinary problems - The filtering mechanism of the kidneys
becomes less effective. Urinary tract infections and incontinence are two common
problems associated with aging
Memory loss, confusion, tiredness and dizziness, weaker
immune system
Supplementation advice for later years . . .
Multivitamin and mineral supplements can supply vital
nutrients to the body and are especially useful when the need for energy production
falls due to a sedentary lifestyle and food intake falls to correspond with
the new way of life. Research has shown that multivitamins and minerals can
improve immunity and decrease the risk of infection in old age
Antioxidant nutrients are vital for increasing the activity
of enzymes that defend the body from free radical attack. This may benefit heart
health, immune function and death rates from cancer.
Low intakes of folic acid may result in high blood levels
of homocysteine - a factor that increases the risk of coronary heart disease
and stroke. Studies have shown the importance of folic acid supplements in reducing
homocysteine levels in the blood. Further studies show that folic acid, B6 and
B12 may be linked to reducing the incidence of stroke through lowering the levels
of homocysteine. L-lysine can enhance intestinal calcium absorption and improve
kidney retention of absorbed calcium.
The combined effects may contribute to a positive calcium
balance, suggesting a potential role for L-lysine supplements in preventing
and controlling osteoporosis. Magnesium together with fish oil has some protective
effect on the heart, by lowering blood pressure and low-density lipoproteins
(LDLs).
Vitamin C is an antioxidant vitamin that may protect
(LDLs) from oxidative modification and therefore prevent coronary heart disease
(CHD). It has been noted that a considerable number of adults do not eat enough
fruit and vegetables to get enough vitamin C from the diet. Vitamin C is necessary
for the activity of an enzyme used in collagen production, the intra-cellular
cement that holds the cells together.
Enrichment of the diet with vitamin D, either through
diet or food supplements should be considered during the winter months. There
are numerous studies looking at bilberry (Vaccinium myrtillus) and its effect
on eye health. Its action is through the anthocyanosides, which exert antioxidant
activity and protect the fragile tissues of the eyes from free radical damage.
Cranberry may help to prevent urinary tract infections
because it's high fructose content may inhibit adhesion of E. coli to the walls
of the urinary tract.
Ginkgo biloba extracts have been shown to have benefits
for sufferers of "cerebral insufficiency" (lack of blood flowing to the brain).
Symptoms may include memory loss, confusion, tiredness, dizziness and tinnitus.
Ginkgo biloba has also been used in age related macular degeneration (AMD).
It has some specific antioxidant activity in the eye and may help prevent free
radical damage to the retina and macula.
Saw palmetto is said to possess urinary antiseptic properties
and has been used for chronic and acute cystitis. Studies into prostatic hypertrophy
have found that saw palmetto statistically decreases both frequency of urine
production and pain during urination.
Uva-ursi has been used successfully in the treatment
of painful urination and the involuntary passing of urine (incontinence). In
one trial, 70% of 915 participants experienced benefits after taking uva-ursi
.
Dietary and lifestyle advice . . .
If a person has spent his or her working life eating
badly, then past eating habits can catch up on them! It is never too late to
improve the diet and to part company with questionable lifestyle habits.
The highs and lows of a healthy diet . . .
Depending on the individual's digestive habits a diet
following these guidelines should be followed:
High complex and unrefined carbohydrates - pasta, brown
rice, whole-grains and so on.
Low simple and refined carbohydrates - sugars, sweets,
cakes, biscuits, jams and so on.
High in soluble fibre from fresh fruit, vegetables, oat
bran and linseed.
Low in saturated fat from butter, lard, ready-made pies,
pasties, cakes and biscuits.
High in water and fluids.
Low in salt.
Include a fair amount of protein preferably from cheese,
eggs and soya products.
White meat and fish will also provide the 'essential'
polyunsaturated fats, There is considerable evidence to suggest that the carotenoid
lycopene has significant antioxidant potential and may play a role in preventing
prostate cancer and cardiovascular disease. Tomatoes are a good source of lycopene;
it is the pigment that gives them their colour. To maximise the availability
of lycopene from the cell structure of tomatoes, they are best cooked before
being eaten. Active older people may require as much food as they did in younger
days if they are constantly "on the go". Studies show that immigrants take on
the stroke incidence rates of their adoptive country. This suggests that diet
and environmental factors may be a causative factor of stroke. Trials show high
intakes of potassium from eating more fruit and vegetables are likely to be
beneficial. Excess salt intake has been shown to influence the incidence of
stroke.
Moderate exercise helps metabolic function . . .
Breathing, muscle relaxation, sleeping, digestion, and
bowel habits may all be improved by taking regular moderate exercise. This could
be a brisk walk for half-an-hour every day, gardening, swimming, cycling or
ideally a combination of all of these throughout the week.
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