Nutrition & Active Ageing

By Anita Natu

Aug 18, 2022

Last updated on Feb 20, 2025

Video:

**Event on "****Nutrition & Active Ageing" held on ****August 26, 2022. **

**Speakers: ****Dr Anand Ambali, Professor of Medicine, Geriatric Clinic, BLDE (DU), Shri B M Patil Medical College Hospital & RC, Vijayapura & **

Dr Rekha Bhatkhande, Consultant Gastroenterologist, Dean, Shushrusha Hospital, Mumbai.

Click on link below to watch video:

https://www.youtube.com/watch?v=VGBePm5lUN4

Article:

EATING RIGHT - SECRET TO HEALTHY AGEING

As you grow older, you may notice that you can no longer digest food that you could when you were younger. What food should you eat to achieve Healthy Ageing?

Ageing may cause the muscles in your gastrointestinal tract to slow down. This often leads to increased symptoms, such as acid reflux or constipation at the age of 60 and above.

Though ageing does not affect the digestive system the same way it does other organs in the body, it is a risk factor for some issues, including colon cancer, acid reflux, stomach sensitivity to medications and a decreased absorption of some vitamins. This is partially because as we grow older, our stomachs produce less acid. Without its protection, certain medications, such as ibuprofen, may become harder to bear.

Digestive Tract Problems

· Heartburn

· Peptic ulcers

· Diarrhoea

· Constipation

· Haemorrhoids

· Gas

· Stomach pain

· Irritable bowel syndrome

· Diverticulitis

· Faecal incontinence

· Gastroesophageal reflux disease (GERD)

Medical Conditions That May Cause Digestive Problems:

1. Diabetes:

Diabetes can cause a lot of movement problems in the bowel and can cause gastroparesis. Gastroparesis is a disorder in which food takes a long time to clear the stomach, resulting in many unpleasant symptoms. Gastroparesis tends to be more common in women and causes frequent bloating and nausea.

2. Artery blockages:

Blockages in arteries can affect blood flow to the bowels, a condition called intestinal ischemia, during which blood flow to the intestines decreases in a fashion similar to what happens with a heart attack.

3. Arthritis and Hypertension:

Senior citizens take a variety of medications to manage chronic conditions like arthritis and high blood pressure, and the drugs used to treat both of those conditions can have digestive tract side effects. They are at increased risk of peptic ulcer disease when they take nonsteroidal anti-inflammatory drugs (NSAIDs).

4. Medication:

Senior citizens taking medication for everyday aches and pains are also at risk of developing ulcers and other digestive tract problems. Along with the medication, you should always take something to protect your stomach. Senior women, in particular, are more susceptible to developing an inflammation of the stomach called gastritis, which can result from frequent use of pain killers.

Prevent Digestive Disorders by Eating the Right Food

1. Eat Nutrient-rich Foods

Ageing decreases calorie needs but the nutrient demands remain the same and, in some cases, increases. You should eat nutrient-rich food which will help you get vitamins, minerals, carbohydrates, fats, and protein.

· Beans and lentils

· Fruits and vegetables

· Whole grains

· Nuts and seeds

· Lean protein – egg white, paneer, soya, curd

· Low-fat dairy items – skimmed milk, paneer, curd.

Avoid foods high in calories but low in nutrients - for instance, desserts, deep-fried foods, sugary drinks, junk food, etc.

Eat Fibre-rich Food

Fibre-rich foods help to avoid constipation and other problems. The focus should be on soluble fibre, which is essential for maintaining a healthy cholesterol level, such as:

· Nuts and seeds

· Beans and lentils

· Fruits and vegetables

· Oats and oat bran

· Whole grains

If you have trouble eating fibre-rich foods, you can take a fibre supplement such as Psyllium Husk after consulting your doctor.

3. Foods Rich In Minerals & Vitamins

· Potassium-rich foods like cumin seeds (jeera), sweet limes, fenugreek seeds (methi) and coconut water are good for muscular flexibility, prevent water retention and swellings. They also contribute to maintaining blood pressure.

· The best source of iron is red meat but can also be found in pulses (such as peas, beans and lentils), oily fish such as sardines, eggs, bread, green vegetables and breakfast cereals with added vitamins.

· Vitamin K is generally present in food such as oats, soya and egg yolk which help in clotting blood.

· Good sources of calcium are dairy products such as milk, cheese and yoghurt. Other sources of calcium include green leafy vegetables (such as broccoli, cabbage and spinach), soya beans and tofu.

· Foods and drinks rich in vitamin C will help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal. Fruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C.

In consultation with your physician, you can take vitamin or mineral supplements such as magnesium, vitamin B-6, B-12, vitamin D. Please note some supplements can hamper the effects of certain medications. Therefore, consult with your doctor about the potential side effects of a supplement or medication.

4. Stay Hydrated

Drinking water and enough fluids is essential for older people. Ageing can decrease body water content which in turn increases dehydration. Dehydration, in turn, can increase mortality rates and result in impaired cognition or acute confusion, or constipation. To avoid such issues, you need to drink more water, fluids, fruit juice etc.

Stay active. Getting at least 30 minutes of exercise 5 days a week can help prevent many age-related health problems. It will also help keep you regular and decrease the risk for colon cancer.
Manage your weight. A healthy weight helps prevent many age-related health problems such as heart disease, diabetes, and high blood pressure. In this way you can reduce the number of medications you need to take, which means less digestive side effects.

7. Cut down on salt

On average, you should aim to keep your salt intake to less than 6 g per day (about 2.4 g of sodium). Try replacing salt with pepper, herbs and spices to add flavour.

8. Cut down on sugar

Adults should eat no more than 30 g of sugar per day, roughly equal to seven sugar cubes.

9. Reduce Alcohol Consumption

As we get older, we tend to have less body weight than younger adults, so the alcohol is more concentrated in the blood.

Alcohol in large quantities can be a significant source of calories, which may result in weight gain. It can also impair judgement, which can increase the risk of falls.

It is important to check whether the medication you are taking will be affected by alcohol intake.

Though you may be ageing, eating right not only preserves your digestive system but also protects your body from ill health. It is the key to keeping both your body and mind healthy and happy!