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Valeologist told how to maintain health in old age
06.08.2024 11:23
Unfortunately, the older a person becomes, the greater the risk of acquiring various diseases increases.
And closer to old age, the intensity of metabolic processes decreases.
In addition, such ailments as obesity, atherosclerosis, diabetes, hypertension, heart problems, cancer and other diseases are possible.
Key principles of a healthy lifestyle
Yulia Klimchenko, a valeologist at the Minsk Regional Center for Hygiene, Epidemiology and Public Health, told the online publication Belnovosti about how to maintain your health during this period of life.
First of all, the specialist noted, it is necessary to adhere to the basic principles of a healthy lifestyle. These include:
– rational nutrition;
– giving up bad habits;
– adequate physical and mental activity;
– good sleep;
– stress minimization.
By following these simple recommendations, you can “slow down the aging process and stay healthy for many years,” says the expert.
Nutrition
For older people, "the same basic principles apply as for others," with one difference.
It consists of a more gentle load on the digestive tract, i.e. food should be easily digestible, it should contain less animal fats and proteins.
And the amount of calories consumed must correspond to the amount of energy expended.
The valeologist noted that with age, metabolism slows down, the amount of muscle mass decreases, and physical activity often decreases, which means that a person needs fewer calories.
If there is an excess of nutrients, the likelihood of fat deposits appears.
Older people should seriously consider a reasonable reduction in their daily caloric intake and their need for nutrients, said Klimchenko.
Calories
According to her, the average caloric intake for men over 60 years of age should not exceed 2,350 kcal per day, and after 70 years of age – no more than 2,200 kcal.
For women over 60 years old – no more than 2,100 kcal per day, after 70 years old – no more than 2,000 kcal.
It is important that the diet of elderly people is varied with the necessary amount of carbohydrates, fats, proteins, vitamins, and minerals (their ratio should be balanced).
It is recommended to pay attention to cereals, legumes, grains (buckwheat and oatmeal are especially useful), apples, and cabbage.
As for meat, the expert advises choosing lean varieties, such as poultry or rabbit.
Healthy products
She considers fermented milk products and fish to be beneficial for older people.
You can also include millet and pearl barley porridge in your daily diet, the expert notes.
But he advises eating rice less often, since it increases the likelihood of constipation.
Eggs - the optimal consumption for the elderly is no more than 2-3 times a week. It is better to cook them soft-boiled or in the form of an omelet, include them in other dishes.
Fats are best of plant origin, for example, unrefined oils can be used for salads.
Due to the presence of many polyunsaturated fatty acids in their composition, they protect blood vessels from atherosclerosis.
Vitamins
The valeologist also draws attention to the need to receive a sufficient amount of vitamins daily in old age.
Thus, vitamin C “increases the body’s resistance to infections, participates in hematopoiesis, regulates blood clotting and capillary permeability, helps absorb iron and synthesize collagen.”
Vitamin E will protect against atherosclerosis, prevent the formation of free radicals, and maintain the health of skin, hair, and nails.
Vitamin A slows down aging and the development of cataracts and glaucoma, reduces cholesterol levels, increases the body's resistance to infections, and protects it from free radicals.
Water balance
Since bones become more fragile with age, the expert recommends consuming the required amount of calcium.
It is found in large quantities in dairy products, cheeses, nuts, legumes, and green leafy vegetables.
Yulia Klimchenko emphasizes: the more varied the diet, the more nutrients the body receives.
Another key factor in maintaining health in old age is maintaining water balance.
It is worth remembering that a lack of fluid is fraught with problems with the urinary system, high risks of thrombosis, heart attacks, and strokes.
To maintain balance, it is advisable to drink water. If you drink too much tea or coffee, you can become dehydrated, the specialist says.
Diet
According to Klimchenko, older people need to eat 4-5 times a day, and if desired, they can snack on fresh vegetables and fruits.
It is advisable to eat at certain times so that food is digested more thoroughly.
You shouldn't overeat. And it's recommended to have dinner about three to four hours before bedtime.
In terms of calories: breakfast should account for 25% of calories, lunch – 30%, afternoon snack – 20%; dinner – 25%.
You should not frequently consume or completely avoid salt, spicy, fatty, smoked foods, baked goods, and sugar.
