Aging is an inevitable physiological process. Multiple irreversible changes in the functions of cells, tissues and organisms
at the molecular and biochemical level.
Age of Aging:
65 years of chronic aging age in developed countries,
60+ years in the United Nations
in Africa by region and country It starts in the middle of 50-65 years.
World Health Organization (WHO) Classification of Aging;
65-75 years Old Age,
75-84 years Middle Age
85+ years old old age
World Health Organization; It is reported that the world elderly population is increasing by 5% per year. After the 20th century
, a significant increase was observed in the proportion of the elderly population.
Decrease in fertility
Improvement of health services (treatment of diseases)
Decrease in the incidence of chronic diseases,
Improvement of socio-economic status,
Due to the increase in the standard of living environment,
, the hygiene being more proper
; extended the life expectancy from birth to death.
HEALTHY AGING
In a study conducted on 7000 people in California, 6 factors
were found to affect the average life expectancy. Three of them are related to nutrition.
Avoiding alcohol consumption
Regular meal pattern
Control of body weight
Regular and adequate sleep
Not smoking
Systematic physical activity
SUFFICIENT AND STABLE CONSUMPTION OF ALL NUTRIENTS IS VERY VALUABLE FOR HEALTHY AGING
.
Magnesium is a cofactor for many enzymes. Its deficiency, hypertension, diabetes, colon cancer, etc.
is linked to
.
Vitamin D has a protective effect against degenerative diseases (osteoporosis, breast, pancreas,
colon cancer, etc.)
Calcium, selenium, vitamin B12, niacin, choline nutritional elements have a protective effect against chromosomal breaks
or other DNA damage, improve health and increase the quality of life.
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 in DNA under experimental conditions. Conversely, excess iron also increases oxidative stress due to neural sensitivity.
Zinc deficiency; can cause oxidative stress and DNA damage.
Increase in fat mass (obesity), abdominal (abdominal circumference) adiposity as a result of increase in visceral fat stores surrounding the internal organs
, metabolic syndrome in old age (hyperlipidemia,
dyslipidemia, type 2 diabetes, atherosclerosis, hypertension).
With aging, approximately 20% decrease occurs in the need for strength
due to the decrease in physical activity and metabolic rate. In individuals over 65 years of age, body fat tissue increases, lean body
mass and bone mineral density decreases.
Sarcopenic Obesity, with no decrease or increase in adipose tissue
, a decrease in lean tissue is a common condition in the aging process.
Appetite and Food Consumption Status
With a decrease in appetite in healthy aging, power intake decreases by 1% each year. Due to physiological changes in appetite
, average food consumption was 30% lower than that of young people.
This also causes a decrease in the consumption of all nutrients.
Sensitivity to taste and smell decreases,
Emptying of the stomach is delayed,
Early satiety occurs
In healthy aging, parallel to the decrease in muscle mass and differences in other body composition As
Growth hormone (Growth Hormone GH) production and its concentration in circulation decrease. This
also reduces food intake.
Decreased ghrelin hormone activity in malnourished elderly people contributes significantly to anoroxia and weight loss
.
NUTRITIONAL RECOMMENDATIONS FOR THE ELDERLY
The strength should be 55-60% carbohydrates, 12-15% protein, 25-30% 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 health is invaluable for
Cognitive function
. Therefore, 25-30g of SUITABLE QUALITY protein at each meal stimulates muscle protein synthesis
at the maximum level. Eggs, meat, chicken, fish, milk and artifacts are good sources. Oily
seeds (such as peanuts, walnuts, almonds, hazelnuts) and legumes are also sufficient proteins of vegetable origin.
Sugar consumption should be reduced. Consumption of bread made from whole grains will be effective in terms of fiber intake
. Vegetable and fruit consumption should be increased. In this case, constipation can be prevented. If he eats green leafy vegetables in one
meal, he should load yellow and red vegetables in another meal.
The World Health Organization recommends that individuals over the age of 65 consume more than 400 grams of vegetables and fruits
per day.
250g of yogurt should definitely be consumed per day.
Salt consumption should be restricted to 5g/day.
The sense of thirst decreases in the elderly. Frequent urination and less water retention in the body. Total
body water decreases. The kidneys’ ability to concentrate urine is reduced. It should be ensured that the fluid consumption is at least 2 liters
.
Tea and coffee should be drunk 45 minutes before or after meals.
Meals should not be skipped and four sets of foods should be consumed at each meal.
