Elderly need healthy diet in winter

Islamabad : It is a must for the elderly people to take extra care in diet in winter and choose the most appropriate diet as in colder months, majority of chronic patients in old age and even healthy people may face serious complications.

It is important that a good proportion of elderly population in Pakistan is suffering from chronic health problems like diabetes, high blood pressure, high cholesterol, heart diseases, malfunctioning of lungs and kidneys apart from mild to moderate health problems including weakness, fatigue, weak immune system, depression, anaemia, skin related problems and digestive problems. According to health experts, the most common health problems being faced by elderly people may cause serious complications in winter.

Experts say that by choosing healthy diet and getting essential nutrients, the elderly people can stay healthy and avoid complications in winter months though it is generally observed that majority of population in Pakistan even with health problems has a little knowledge about what to eat to avoid 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 in most of the cases, the elderly people fall prey to malnutrition.

To avoid malnutrition, one of the most critical health issues in Pakistan, people in old age are facing, the elderly people should have smaller meals so that they can digest and absorb it easily. They need plenty of fluids and three regular but smaller meals per day instead of a large meal daily. Malnutrition among elderly people causes fatigue, depression, weak immune system, anaemia, weakness, digestive, lung, and heart problems, as well as skin concerns and the symptoms may get severe in winter.

Experts say that in winter months, the elderly people must have a nutrient rich diet, high in foods providing proteins, vitamins and minerals such as milk, dairy products, meat, eggs, fish, bread, cereals, fruit and vegetables. However, chronic patients must consult a qualified physician for advice on diet in winter months.

To avoid complaints of flatulence and constipation, the elderly people must opt for a balanced and appropriate diet and have sufficient fluid intake, at least eight to 10 glasses of water daily and diet high in fibre including fruits, vegetables and whole grains.

The aged persons with complaints of losing appetite can overcome the problem with the addition of herbs and spices in diet 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.

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 B-12 fortified cereals.