Nutrition and aging: What changes?

Nutrition and aging: What changes?

Nutrition and aging: What does it change?

A healthy diet plays a crucial role in our general well -being and our health. It is particularly important in old age to pay attention to a balanced and varied diet. Because with increasing age our body changes and has specific nutritional needs. In this article we will illuminate what changes in age in terms of nutrition and what older people should pay attention to to stay healthy.

Changes in the body in old age

With age, the muscle mass decreases in our body and the metabolism slows down. This leads to a reduced energy requirement. At the same time, however, there can also be increased nutrient requirements, since older people may be able to absorb less nutrients. In addition, the hormone balance in old age changes, which can have an impact on the fat metabolism and the feeling of saturation.

The importance of macro and micronutrients

In old age, it is important to consume both macro and micronutrients in sufficient quantities. Macronutrients such as carbohydrates, fats and proteins are the main energy suppliers for our body. They should be in a balanced relationship with each other.

carbohydrates provide energy and should mainly come from whole grains, fruit and vegetables. It is advisable to avoid refined sugar and food with high glycemic index, as you can quickly increase the blood sugar level and have a negative impact on health.

fats are important for the absorption of fat -soluble vitamins and ensure sufficient energy. Healthy fats, such as unsaturated fatty acids, can be found in nuts, seeds, fish and high -quality vegetable oils. However, the consumption of saturated fatty acids, which are mainly contained in animal products, should be reduced.

proteins are important for the preservation and structure of muscle mass. It is recommended to pay attention to a sufficient protein intake, which can be guaranteed, for example, by eating lean meat, fish, legumes and dairy products.

In addition to macronutrients, micronutrients such as vitamins and minerals are of great importance. With age, it can be more difficult to absorb certain nutrients from food. It is therefore advisable to pay attention to a diverse diet that contains a sufficient amount of vitamins and minerals.

fluid intake in old age

Sufficient fluid intake is particularly important in old age. With increasing age, the thirst of thirst can decrease, which increases the risk of dehydration. Lack of fluid can lead to a deterioration in physical and mental functions. It is recommended to consume at least 1.5 to 2 liters of liquid every day. In addition to water, unsweetened herbal teas and diluted fruit juices are also good options.

Special nutritional needs in old age

In old age, certain nutritional needs can occur that require special attention.

A sufficient supply of fiber is important for healthy digestion and can prevent constipation. Fillers are mainly included in whole grains, fruit, vegetables and legumes. It is recommended to consume at least 30 grams of fiber per day.

A sufficient calcium intake is important for the preservation of bone health. Dairy products such as milk, cheese and yogurt are good calcium sources. With lactose intolerance, alternatives such as calcium-fortified plant milk or green vegetables such as broccoli or kale can help.

The supply of vitamin B12 can be more difficult with increasing age, since the absorption of the vitamin may be difficult. Vitamin B12 is mainly included in animal products. Therefore, older people should possibly add vitamin B12 to avoid deficiency symptoms.

tips for a healthy diet in old age

• It is advisable to prepare meals fresh and to do without finished products. A balanced diet should consist of fresh vegetables, fruit, whole grains, lean meat and healthy fats.
• portion sizes should be adjusted to take into account the reduced energy requirement in old age. It is important to pay attention to moderate portions to avoid overweight.
• Regular movement can boost the metabolism and support the preservation of muscle mass. Physical activity should therefore be part of the daily lifestyle.
• It is advisable to do without the consumption of alcohol and nicotine. Both substances can negatively affect health in old age.
• Regular visits to the doctor and health care examinations are important in order to be able to identify and treat possible nutrient deficiencies or health problems at an early stage.

FAZIT

Diet plays a crucial role in health and well -being in old age. The body changes with increasing age and has specific nutritional needs. A balanced diet that contains sufficient macro and micronutrients and sufficient fluid intake are particularly important. It is advisable to pay attention to a diverse and fresh diet in order to cover the nutrient requirement in old age and to prevent possible deficiency symptoms. Regular exercise, avoiding alcohol and nicotine, as well as regular visits to the doctor are other important aspects of a healthy lifestyle in old age.

More about natural and healthy nutrition can be found in our advisory magazine ein-heilpraktiker.com