“Active Aging and Balanced Nutrition: Strategies for a Healthier and Happier Life”

2023-05-18 11:16:53

An article by Nuria Mallén,
Dietitian-Nutritionist of the College of Dietitians-Nutritionists of Catalonia (CoDiNuCat)

The promotion of regular physical exercise is or should be one of the main non-pharmacological strategies to take into account both at home and in institutions (residences and/or socio-sanitary), together with a balanced diet, varied and adapted to the needs and pathologies in this stage of life. Active aging is the key to promoting a healthier population.

Nutritional deficiencies, and mainly an insufficient intake of protein, lead to the loss of muscle mass, decreasing mobility, which contributes to the loss of muscle mass, becoming a vicious circle.

He physical exercise adapted to the elderly, is associated with a lower risk of morbidity and mortality, has a cardiovascular protective effect, thus reducing the chances of suffering a myocardial infarction. Physical activity also helps better regulate the symptoms of diabetes and can help prevent its adverse effects.

It also helps to maintain and/or improve muscle mass, decreases the risk of falling (to people with bone fragility), osteoarticular pain or suffering from dementia or Alzheimer’s since it improves cognitive function. In addition, an impact activity, such as walking, helps fix calcium in bonetherefore, it contributes to increase bone density, reduces the risk of breaks.

Los psychosocial benefits of exercise acquire special prominence for this population group because it helps acFight isolation, depression and anxiety, favoring a better self-esteem and social cohesion. To acquire this beneficial effect, it is certain regularity of activity is recommended and always adapted to the needs and aptitudes of the person.

With all this, introduce physical activity and adapted regular physical exercise programs Today, it becomes a necessity for the population that can guarantee us good health and a better quality of life. As a result of the changes in body and functional composition and, generally, the decrease in physical activity, the elderly must adapt their diet to their needs.

The importance of food

It is estimated that one third of the population in the third age stage does not eat a sufficient amount of protein. The causes can be multiple: lack of appetite, sadness, loneliness, difficulty swallowing (dysphagia), dental problems, loss of taste, among others.

A insufficient nutrition, together with a more sedentary life, loneliness or lack of attention, predisposes to muscle deteriorationr, being affected the mobility and the autonomy of the person. Basic daily activities such as getting dressed, going up or down stairs, doing housework or cooking, can be compromised. At this point, planning a sports schedule can be more complicated, if not almost impossible.

In order to carry out and maintain satisfactory and useful physical activity for the person, the first thing we have to guarantee is that they receive a complete diet in nutrients and do not forget the protein intake.

In short, nutritional deficiencies and mainly the insufficient protein intakeentails a loss of muscle mass, decreasing our mobility, and the lack of mobility contributes to the loss of muscle mass, becoming a vicious circle.

plan food

On the one hand, it requires ensure a correct protein intake (animal and vegetable) to compensate for the loss of muscle mass typical of age (avoiding the sarcopenia, which is aggravated by the lack of physical activity itself). Check the necessary daily caloric intake (energy we get from food), to avoid or reduce excess weight (which itself can also contribute to a lack of mobility and greater fatigue).

In addition, it must review macro and micronutrient intake so that there are no nutritional deficiencies without forgetting the daily water intake to avoid dehydration. We understand by macronutrients the necessary contribution in this stage of life, which is obtained from the group of carbohydrates, proteins and lipids. “fats”and micronutrients within the group of vitamins and minerals.

Bibliography and sources of information:

Aparicio Garcia-Molina, VA; Carbonell Baeza, A. and Delgado Fernández, M. (2010). Benefits of physical activity in older people. International Journal of Medicine and Sciences of Physical Activity and Sport vol. 10 (40)pp. 556-576. Http://cdeporte.rediris.es/revista/revista40/artbeneficios181.htm

1684417064
#Food #physical #exercise #wellbeing #elderly