60 plus (Healthy) nutrition in the third age
For most of the decade is terminated in the seventh life, the active life and the children are out of the house. This gives you more freedom to concentrate on the pleasure and the joy of life. Health and mobility are of Central importance.
Body and metabolism change
With increasing age, various changes in the body. Some of the changes you will not even perceive consciously, while others left a significant mark, such as a decrease in the elasticity of the skin and formation of wrinkles due to the decreasing water content in the body. This is at the age of 30 at about 60%, it decreases in the case of 60-Year-old to about 50-55%.
Muscle mass decreases
Also, the muscle mass is dwindling, thus, muscle strength and bone density is lost increasingly and the risk of Falls and fractures increases. The age-related decrease in muscle mass/strength and bone density is enhanced in the case of non-use of the muscles and inactivity. Regular Exercise contributes significantly to the maintenance of muscle, and strong bones. Many sports, such as Walking, Aqua aerobics, Cycling, Hiking, Dancing, etc. are for older people. You should avoid one-sided loads and abrupt movements.
In order to achieve a sufficient effect, you should exercise at least three times per week for 30 minutes. Especially a lot of fun activities in the group. Connect just a dancing group or a Hiking club. In good company the movement is a lot more fun and mental Fitness will be promoted thereby.
The fat mass increases
The percentage of body fat increases. This is in the case of a normal-weight woman over the age of 40 years, approximately 29% and increases with age at a constant weight at about 35%. These changes in the body are quite normal, if you move within certain limits. The proportion is too high, for example, in the case of Obesity, increases the risk of chronic health disorders such as Diabetes (Diabetes mellitus), increased blood fat levels, hardening of the arteries (atherosclerosis) and high blood pressure.
An older person may have a couple of pounds more than a younger. A Body Mass Index (BMI) of 20 – 25 is for younger people than normal, and so is determined from the age of 65 years, the standard 24 – 29. Your BMI is above this range, you are overweight. You should then try by switching to a full mixed diet (see below) and to reduce the more exercise you weight step by step. And so you can calculate your Body Mass Index (BMI): BMI = body weight in kg/height in m x height in m example: At a weight of 65 kg and a height of 1.62 m is your BMI of 24.8 (BMI = 65 kg/1.62 m x 1.62 m = 24,8).
The body needs less energy, but the need for essential nutrients remains unchanged. By the above-mentioned changes in the body of an older person and the energy demand drops. He is now at an average of 1800 kcal for men and 2300 kcal for men. What many neglect that the need for important vitamins and minerals remains unchanged, in the case of some micro-nutrients such as calcium and Vitamin D is even assumed to be in higher demand. The older you are, the more important the correct choice of food that you take daily.
Vitamin D and calcium for the stability of the bone
In the elderly the supply of some important nutrients is to be regarded as critical. This is particularly true for Vitamin D and calcium. Calcium in addition to Vitamin D is of special importance for a long maintaining bone health and slowing bone removal operations. Even in high age, positive effects are expected by increasing the calcium intake. Therefore, a higher calcium requirement of 1200 mg/day for the maintenance of bone health and osteoporosis prophylaxis in the discussion.
- In order to achieve an adequate calcium intake products (at least, in addition to milk. 2 servings), calcium-rich mineral waters (> 400 mg Ca/l) or calcium-fortified fruit juices be helpful. May be the administration of calcium preparations is useful.
- By two fish meals per week, the supply can be increased in Vitamin D. Also, is stimulated by regular Outdoor exercise the self-synthesis of Vitamin D.
Vitamin B6, B12 and folic acid for the vessels
In recent years, an increased homocysteine concentration in the body is attached a great importance as an independent risk factor for the development of arterial diseases such as atherosclerosis, heart attack and stroke. A factor for increased homocysteine levels is a deficiency of vitamins B6, B12 and folic acid. An optimal supply of folic acid, Vitamin B12 and B6 in the age is to be reduced, therefore, crucial to degenerative changes in the vessels.
- Vitamin B12 is really only found in animal foods. Good suppliers of meat and fish, eggs and dairy products. An exception in the case of the plant-based food produced by bacterial fermentation, such as Sauerkraut. For many people, it can come with age, changes in the gastric mucosa (atrophic Gastritis). Since in the gastric mucosa, a factor is produced, which is for the absorption of Vitamin B12 in the intestine is necessary the skin should pay particular attention to these people there is an adequate supply.
- For a good supply of Vitamin B6sorgen plant-based foods such as whole grain products, yeast, spinach, cabbage, and potatoes. But also in foods of animal origin, e.g. meat, fish, milk, egg yolks and offal Vitamin B6.
- Folic acid is found in large quantities in wheat bran, yeast, nuts and green vegetables. The best supply of these vitamins provides a complete mixed diet (see below).
Chewing becomes more difficult
It is good if you can keep your own teeth through consistent and thorough oral care for as long as possible. But even with exemplary dental care are not receiving all of the teeth to a ripe old age. Dentures provide a replacement. It is important that these be well-seated and cleaned on a daily basis. By a poorly-fitting Dentures or poor oral hygiene can lead to inflammation in the oral cavity, which can often be very painful and cause problems when Chewing. Chewing problems often go hand in hand with a limited food selection. Just nutrient-rich foods such as whole grain products, fresh fruit and vegetables and meat are to be avoided, as they are very kauintensiv.
Pay attention to daily cleaning and maintenance of the third teeth. The correct Seating of the denture should be checked regularly and adjusted if necessary. In the case of permanent Kauproblemen, which are not corrected by these measures, you should select the foods that cause you problems, accordingly and prepare: raw, finely grated, fruit peel, finely-milled whole-grain bread (such as Graham bread) prefer, if necessary, a crust of Bread, remove cereal/whole-grain oatmeal to soak overnight.
The thirst to feel
Most of know that Drinking is important. Most also know that you should drink a day about 1.5 to 2 liters of fluid. However, you can hear very often the phrase: “I drink too much.” This is especially often the case in older people because of age, the thirst subsides feel. What many do not know, a lack of fluids leads to fatigue, lack of concentration and dizziness. The fluid intake has a direct impact on the efficiency of the brain, i.e., it is the age, if something is forgotten or a the simplest of things come to mind. Perhaps it is simply that they drink too little.
You can test just how much you actually drink. They lead to a drinking Protocol, and carry over a minimum of three days of everything you’ve drunk. The Protocol that you drink daily at least 1.5 litres of shows – perfect! They are well supplied. The value is below 1.5 litres per day, you should Remedy that. Set a drinking plan.
So you are well supplied!
- You prefer products with a high nutrient density (low-fat dairy and milk products, lean meat, fish, grain products whole-grain – and meal-based, plenty of fruit and vegetables as fresh food and fruit juices); it is the principle of “low in energy and rich in nutrients”.
- Daily take several smaller meals (5-6).
- Fruit and vegetables: a daily Serving of vegetables and a Serving of salad/raw vegetables, 1-2 pieces or servings of fruit; in the case of Kauproblemen raw food fine flakes, fruit peel, fruit may be consumed as a fruit puree, stewed fruit or freshly squeezed fruit juice.
- Bread, cereal products: a day 5-6 slices of whole grain bread (250-300 g) as an alternative to Breakfast oatmeal is also a cereal bar or whole-grain; in the case of Kauproblemen fine fine whole-grain breads (such as Graham bread) prefer, if necessary, a crust of Bread, remove cereal/whole-grain oatmeal to soak overnight.
- Potatoes, rice, pasta: 1 Portion of rice or pasta or potatoes.
- Milk and milk products: min. 2 servings daily, e.g., 250 ml low-fat milk and 2 slices of lean cheese (60 g); in case of intolerance from drinking milk alternatively of butter milk, yogurt, sour milk, Quark and cheese.
- Fish: 1-2 servings of 150 g per week.
- Meat: 2-3 servings per week; prefer lean varieties.
- Eggs: 2-3 pieces per week.
- Fats and Oils: max. 40 g string and a cooking fat and 10 g of high-quality vegetable oil.
- Choose Nutrient-conserving cooking methods such as Braise in a little liquid, and Cooking in water, steam, or Cooking in a clay pot, or in foil in the oven.
- Drink plenty of fluids: 1.5 – 2 liters per day; do you prefer non-carbonated mineral water, herbal teas, juice spritzers.