Older Adults and Geriatrics
Healthy, active older adults
Over the last 2 centuries, life expectancy has increased worldwide on the back of better nutrition, healthcare, medical therapies, diagnostics, and technology. Alongside this trend, more people will want to work longer or need financial security to support themselves for longer. Working has benefits such as keeping people mentally engaged, having a sense of purpose, reducing loneliness among others.
The dreaded middle age...fear no longer!
Men and women entering their 40s have different nutrition and metabolic needs, driven by reduced activity levels, changes in hormone production, underlying medical conditions, among others. At this juncture, adults start losing muscle mass, with women losing twice (2x) faster than men. Bone loss or osteopenia, which translates to age-related bone loss, typically commence around this age and rapidly increases the older one gets. Increased incidence of bone fractures becomes a risk once one hits middle age. Studies also show that metabolism starts slowing down and falls once one approaches the age of 60.
Diet, proper nutrition, and exercise, as well as fluid intake, rest and stress management, becomes imperative to retain and prolong well being and health. Preserving muscle mass and good nutrition can help prevent excess fat gain, chronic disease and accelerated ageing.
Invest in your health and wellness and start now!
Resources:
https://familydoctor.org/40-womens-nutrition-metabolism-needs/
https://www.healthline.com/nutrition/healthy-eating-50s-60s#bodily-changes
Health and wellness tips
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Gear up with a nutritional plan suitable for your age
Now To Love NZ articleAvoid food traps such as mindless eating, malnutrition or undernutrition, wrong portion size, among others. As a famous Okinawan saying goes, "Hara hachi bu” which means “Eat until you are 80% full. Invest time in making and sticking to a daily meal plan, which incorporates adequate calcium, magnesium, and other micronutrients to build bone strength. Eat more good proteins (fish, low fat dairy), vegetables and fruits (the more varied and colourful, the better) and avoid processed foods, red meats, junk food, among others. Pay more attention to your lifestyle habits to protect your health. Talk to your healthcare provider to come up with a personalized meal plan suitable for your needs and lifestyle.
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Physical Activity and Exercise
Regular physical activity is one of the most important ingredient to good health, even for adults suffering from chronic illness, and helps prevent early mortality. Moving more and sitting less and regular physical activity is linked with even more positive health outcomes than previously thought and the benefits start accumulating after exercising. In addition to preventing chronic illness linked to inactivity, physical activity fosters normal growth, development and can help improve mood, mental function, and sleep. For older adults, resistance-based strength training can help improve strength and reverse muscle loss. Aim for at least 30 minutes of activity a day, most days of the week.
“Exercise is especially important for lengthening active life expectancy, which is life without disease and without physical and mental/thinking disability.” - Dr. Luigi Ferrucci, an NIH geriatrician.
Mental exercises are also important to stem cognitive decline and slow risk of developing Alzheimers. Keeping one's mind engaged and active, whether it be through conversations or watching game shows, can help keep the brain busy.
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Sleep, Socialize, Stress Management and Stop Smoking
Yep, the old advise we often heard from our parents does actually impact longevity. One cannot overemphasize the need for rest and getting enough sleep - the true benefits of sleeping is only being discovered by science today. From boosting mood and immune system, to strengthening one's heart and regulating metabolism, they are plenty of reasons why one should sleep more.
The region of Sardinia in Italy has one of the highest concentration of centenarians per capita. Aside from environmental factors (clean air and water, fresh food), one interesting factor - high sense of community - seems to be key to long lifespan. The elderly live in their homes, not in care homes, and continue to socialize well into their 100s.
Fewer things age you faster as constant stress. Managing stress is key to better health and living longer. Breaking bad habits such as smoking, drinking, lack of sleep sooner than later have long term benefits. The key to healthy aging is to engage fully in life—mentally, physically, and socially.
“People used to say, ‘the older you get the sicker you get.’ But with common sense, healthy habits such as regular exercise, a healthy weight, avoiding red meat, not smoking, and managing stress, it can be ‘the older you get, the healthier you’ve been,’” according to Dr. Thomas Perls an aging expert and director of the New England Centenarian Study at the Boston University School of Medicine.
Geriatrics
Older adults, particularly those ages 60 and up, have less efficient abilities to absorb and utilize nutrients. As a consequence, nutrient requirements as a function of body mass actually increases. This situation is further aggravated by the fact that geriatrics also often experience loss of appetite, decline in oral health, have achy joints, less energy and mobility constraints.
Sarcopenia is the gradual loss of muscle mass, strength and function and is commonly observed in Geriatrics. This in turn impairs physical function and mobility and more importantly, the quality of life of the elderly. In advanced cases where there is heightened risk of frailty, fall and fractures, the elderly adult loses independences and relies on long term care. Read more from Cleaveland Clinic
According to the US National Library of Medicine, a nutrient-dense diet is critical as it affects physical and cognitive condition, bone and eye health, vascular function and immune system.
LivStrong has been the trusted partner and choice of doctors in Taiwan for over 40 years. LivStrong is scientifically formulated to fulfil adult daily nutrition and supports healthy aging.
LivStrong
Our vision is to empower older adults and seniors to have a better quality of life and improve mobility and independence until the latter stages of their lives. Live life to the fullest and get more out of life!