Old age is an inevitable physiological process. It is multiple irreversible changes that occur at the molecular and biochemical level in the functions of cells, tissues and organisms.
Age of Aging:
In developed countries. 65 years of age is the age of chronic aging,
In the United Nations, it is 60+ years of age
In the African continent, it starts between the ages of 50-65 depending on the region and country.
World Health Organization (WHO) Classification of Old Age;
65-75 years Early Old Age,
75-84 years Middle Age
85 + old age
World Health Organization; It is reported that the world's elderly population is increasing by 5% annually. After the 20th century
a significant increase in the proportion of the elderly population was observed.
Decrease in fertility
Development of health services (treatment of diseases)
Chronic Decrease in the incidence of diseases,
Improvement of socio-economic situation,
Increase in the standard of living environment,
Better hygiene
Due to reasons; It extended life expectancy from birth to death.
HEALTHY AGING
In a study conducted on 7000 people in California, 6 factors affecting average life expectancy
detected. 3 of these are related to nutrition.
Avoiding alcohol consumption
Regular meal pattern
Control of body weight
Regular and adequate sleep
p>Not smoking
Regular physical activity
ADEQUATE AND BALANCED CONSUMPTION OF ALL NUTRIENTS IS VERY IMPORTANT FOR HEALTHY AGING
>Magnesium is a cofactor for many enzymes. With deficiency, hypertension, diabetes, colon cancer etc.
Vitamin D has a protective effect against degenerative diseases (osteoporosis, breast, pancreas,
colon cancer, etc.)
Calcium, selenium, vitamin B12 Nutrients such as , niacin, choline improve health and increase the quality of life by having a protective effect against chromosomal breaks or other DNA damage.
Biotin, pantetonate, zinc, vitamin B6, riboflavin, iron, copper; It delays aging by preventing mitochondrial deterioration
Iron deficiency caused mitochondrial damage as a result of oxidative damage to DNA under experimental conditions.
Conversely, excess iron increases oxidative stress due to neural sensitivity.
Zinc deficiency; It can cause oxidative stress and DNA damage.
Increase in fat mass (obesity) in humans, increased visceral fat deposits surrounding the internal organs as a result of abdominal (abdominal circumference) fat accumulation, metabolic syndrome (hyperlipidemia,
It has been found to be associated with dyslipidemia, type 2 diabetes, atherosclerosis, hypertension.
About 20% decrease in energy needs due to the decrease in physical activity and metabolic rate with aging.
In individuals over the age of 65, body fat tissue increases, lean body mass and bone mineral density decrease.
Without a decrease or an increase in the fat tissue, which we call Sarcopenic Obesity
Decrease in lean tissue is a common condition in the aging process.
Appetite and Food Consumption Status
In healthy aging, energy intake increases every year along with the decrease in appetite. It shows a 1% decrease. Due to physiological changes in appetite
average food consumption was found to be 30% lower than in young people.
This leads to a decrease in the consumption of all nutrients.
Sensitivity to taste and smell decreases,
Stomach emptying is delayed,
Early satiety occurs.
In healthy aging, muscle mass decreases. In parallel with the decrease and other differences in body composition, the production of Growth Hormone (GH) and its concentration in circulation decrease. This
reduces food intake.
The decrease in ghrelin hormone activity in malnourished elderly people contributes significantly to anorexia and weight loss
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NUTRITIONAL RECOMMENDATIONS FOR THE ELDERLY
55-60% of the energy should come from carbohydrates, 12-15% from protein and 25-30% from fat.
Proteins
Protection of body tissues,
Maintenance of muscle strength and function in the elderly, maximum muscle protein synthesis,
Protection of the immune system,
Bone It is very important for health,
Cognitive function
I. Therefore, 25-30g of GOOD QUALITY protein at each meal stimulates muscle protein synthesis at the maximum level. Eggs, meat, chicken, fish, milk and products are good sources. Oily seeds (such as peanuts, walnuts, almonds, hazelnuts) and legumes are also good proteins of plant origin.
Sugar consumption should be reduced. Consuming whole grain bread will be effective in terms of fiber intake
. Vegetable and fruit consumption should be increased. In this way, constipation can be prevented. If one
eats green leafy vegetables in one meal, one should focus on yellow and red vegetables in the other meal.
World Health Organization recommends that people over 65 years of age should consume more than 400 grams of vegetables and fruits a day
250g of yoghurt per day should be consumed.
Salt consumption should be limited to 5g/day.
The feeling of thirst decreases in the elderly. frequent urination There is less water retention in the body. Total
body water decreases. The kidneys' ability to concentrate urine decreases. Fluid consumption should be at least 2 liters
Tea and coffee should be drunk 45 minutes before or after meals.
Meals should not be skipped and foods from four groups should be consumed at each meal. .
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