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50 +Click Here for the PDF Version.Nutrition and Aging As we age metabolic rate slows as a reflection of decreased lean body mass, meanwhile physical activity decreases. This adds up to decreased food intake. In addition elderly adults with no natural teeth or few natural teeth tend to eat a restricted range of foods, influenced by their perceived inability to chew. Furthermore the use of prescription drugs increases with age, many of these drugs can interfere with nutrient absorption or metabolism. For older adults with mobility problems shopping for fresh food can become a problem. Finally real poverty and shopping on a very restricted budget is a reality for many retired people. Health concerns of the older adult Aged related macular degeneration: AMD occurs when the macula, the small centre of the retina responsible for reading vision, deteriorates. AMD is the leading cause of vision loss in people over 60. Alzheimer's disease: Alzheimer's disease (AD) is an irreversible, progressive disorder in which neurons (brain cells) deteriorate resulting in the loss of cognitive function, primarily memory, judgment and reasoning. Although the ultimate cause of neuron death in AD is not known, evidence suggests that a malignant form of the protein beta-amyloid may be the cause. The disease most commonly affects the over 65s. Arthritis: Osteoarthritis is the most common form of arthritis and is associated with age. Cartilage (connective tissue) between the bones gradually wastes away (degenerates), and this can lead to painful rubbing of bone on bone in the joints and inflammation. Cardiovascular disease: Heart disease is the UK's biggest killer, and the chances of getting it increase with age. It is usually caused by a build up of fatty deposits on the walls of arteries, life-style factors such as smoking, poor diet and stress heavily influence the risk of developing the disease. Parkinson's disease: Parkinson's disease is caused by a loss of nerve cells that are responsible for producing a chemical called dopamine which helps to transmit messages from the brain that control, and co-ordinate, body movements. The condition generally develops in the over 50s. Pneumonia: Pneumonia occurs when an infection causes inflammation of the tissues in one or both of your lungs. Pneumonia is more common and more serious among the elderly. Stroke: Strokes can occur either when clots interrupt blood supply to the brain, or when a blood vessel in the brain bursts. The over 65s are most at risk of stroke; hypertension, obesity, diabetes, and excessive alcohol consumption increase the risk. Varicose veins: Veins return blood to the heart, to do so they must work against gravity. Inside veins, there are tiny valves, which open to let blood through, and then close to stop it from going backwards. When the valves fail to function properly, blood can leak and flow backwards. It then collects in the veins, causing them to become swollen and enlarged (varicose veins). Varicose veins most commonly affect older women. Life-style tips:
Key supplements Multivitamin and mineral: A quality, potent multivitamin and mineral formulated to meet the nutritional requirements of older adults is an insurance policy against developing nutritional deficiency. Coenzyme Q10: Coenzyme Q10 is a powerful antioxidant and is required for the final stage of the process of energy generation. Statin drugs deplete levels and a supplement may be advised. Calcium and Vitamin D: As we age bone density can decrease as the rate at which bone is broken down exceeds that at which new bone is formed. Calcium is the main structural component of bone; vitamin D is required for normal utilisation of calcium. Vitamin D is obtained mainly from exposure to sunlight; it is recommended that housebound and institutionalised elderly in particular take a supplement of 5μg of vitamin D.Vitamin B12: As we age secretion of intrinsic factor in the intestine, which is necessary for the absorption of vitamin B12, decreases. For this reason a supplement is recommended. The vitamin is found in meat, fish and dairy. Omega 3: Omega-3 is found in the form in which it used in the body, EPA and DHA, only in oily fish (sardines, salmon, mackerel). EPA and DHA can be synthesised from α-linoleic acid, found in flaxseeds and soy; this conversion process is very inefficient and decreases with age. EPA serves as a source of eicosanoids, chemicals with major regulatory roles in blood pressure, blood clotting and inflammation. A wealth of evidence has emerged linking the omega-3 fatty acids to a reduced risk of cardiovascular disease, Alzheimer's disease and arthritis. Lutein and zeaxanthin: The pigments lutein and zeaxanthin are concentrated in the macula, where they perform the crucial function of absorbing blue light, in this way protecting the light receptive cell layer from light damage. Evidence suggests supplements may help prevent the onset of AMD. Choline: Choline is a major building block of the fatty substance in cell membranes called lecithin. Choline is a precursor to acetylcholine, a neurotransmitter involved in the formation of memories. Glucosamine Sulphate Glucosamine sulphate is used by the body to manufacture substances that make up cartilage, the tissue that cushions joints and prevents bones from rubbing together. Evidence supports the use of glucosamine to maintain and promote the health of joints, particularly knee joints. Aged Garlic As garlic ages an array of beneficial sulphur compounds are formed that are not normally present in garlic. Aged garlic extract has a powerful ability to enhance circulation, thin the blood, reduce blood pressure, reduce free fatty acids in the blood and reduce cholesterol, particularly LDL ("bad") cholesterol, while also helping to prevent oxidation, which is damaging to heart health. Further support Gingko Biloba: Ginkgo biloba has been used medicinally for thousands of years. It is well-known for its ability to improve circulation to the brain and for its antioxidant potential. Several studies have found that ginkgo may be as effective as leading AD medications in delaying the symptoms of dementia. A healthy life-style combined with key supplements can help optimise the post-50 years.
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