Elderly people must have healthy diet to avoid problems

Islamabad: A significant proportion of elderly population in the country is suffering from chronic health problems like diabetes, high blood pressure, high cholesterol, heart diseases and problems involving lungs and kidneys apart from mild to moderate health problems like fatigue, depression, weak immune system, anemia, weakness, skin related problems and digestive problems that get severe in winter in most of the cases.

Health experts are of the view that the elderly people can stay healthy and can avoid a number of health problems through healthy eating and by using adequate nutrition. In majority of cases with health problems, the elderly people are found to be unaware of healthy diet, they should choose.

In winter, it is much important for the elderly people to choose the most appropriate diet as in colder months, majority of chronic patients in old age may face serious complications. With age, the number of calories one needs begins to decline due to lowering of metabolic rate and less physical activity.

However, by using too little food and too fewer nutrients, mainly because of digestive problems related to aging, the elderly people fall prey to malnutrition, one of the most critical health issues in Pakistan, people in old age are facing, said Deputy Director at Pakistan Institute of Medical Sciences Dr. Waseem Ahmed Khawaja while talking to ‘The News’.

He added that the elderly people need smaller quantities of food so that they can digest and absorb the food easily. The elderly people should use plenty of fluids and it is better for them to have three smaller meals per day instead of a large meal daily, he said.

It is important that in case of malnutrition, the elderly people suffer from fatigue, depression, weak immune system, anemia, weakness, digestive, lung, and heart problems, as well as skin concerns and the symptoms may get severe in winter.

According to Dr. Khawaja, people in old age should have a nutrient rich diet, high in foods providing protein, vitamins and minerals such as milk, dairy products, meat, eggs, fish, bread, cereals, fruit and vegetables. However, in case an elderly person is suffering from any chronic health issue, he or she must consult a qualified physician for advice on diet, he said.

It is commonly observed that majority of aged persons have complaints of flatulence and constipation but balanced and appropriate diet can reduce these complaints. Sufficient fluid intake, at least eight to 10 glasses of water daily and diet high in fiber through fruits, vegetables and whole grains often relieve constipation, said Dr. Khawaja. He, however, added that elderly persons should avoid fruit drinks that contain too much sugar.

Another problem with the aged persons is that they start losing appetite because the senses of taste and smell decline with age but according to health experts, the problem can be overcome with the addition of herbs and spices particularly those which are beneficial for health. Adequate calcium and vitamin D intake is much important for maintaining bone health in old age particularly to prevent osteoporosis and bone fractures. Studies reveal that older adults need 1200mg of calcium a day and 800 international units of vitamin D daily, which can be obtained either through calcium and vitamin D supplements or through servings of milk, yogurt, fatty fish, eggs and leafy green vegetables and sun exposure. Dr. Khawaja said that Vitamin B12 is important for creating red blood cells and maintaining healthy nerve function but for majority of elderly people, getting enough B12 is a challenge because they may not absorb it from food. This can be taken as supplements or through fish, seafood, lean meats and vitamin B12 fortified cereals, he said.