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Monday, 8 March 2021

60 and over (or 59 and under)

Jo Lewin is a registered nutritionist and has written many articles. Reading one recently called 'Eat for your age' the age range 60 and over was of extra interest to me, and I share below what Jo said. Don't worry if you are in a younger age group because the link at the end of this post should be helpful.

"60 and over

Vitamins are vital…

As we grow older, various physiological and psychological changes occur which have a direct effect on nutritional requirements. The body becomes less efficient at absorbing and using many vitamins and minerals. Long-term use of prescription drugs can reduce the absorption of certain nutrients. At the same time, many people find that as they get older their appetite decreases. Since the need for vitamins and minerals stays the same, or in some cases increases, it becomes even more important that the food we eat is healthy and nutritious.

Digestive problems, like constipation, piles and diverticular disease, are more common as we age and become less active. Ensure you keep your fluid intake up by drinking lots of water. Being active helps the gut function appropriately – walking or yoga can help to manage levels of stress and anxiety, which can contribute to constipation.

Our sense of smell and taste becomes less acute as we get older, but don’t fall into the trap of adding extra salt to your food – use herbs, spices and other flavourings such as garlic, lemon juice, flavoured vinegars or mustard.

As we age, levels of stomach acid fall, and as a result the absorption of iron, calcium and the vitamins B6, B12 and folate are reduced. Decreased secretion of gastric intrinsic factor, the protein required for vitamin B12 absorption further decreases your levels of vitamin B12. As a result symptoms of fatigue, weakness and impaired concentration may ensue.

The risk of heart attack and stroke also rises steadily with age. The major contributing factors – nutritional deficiencies, too much saturated fat, alcohol, smoking and a lack of exercise are factors which can all be addressed.

As we get older, our body tends to become less efficient at absorbing or manufacturing vitamin D. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains vitamin D rich foods like eggs and oily fish. Over 65s are also advised to take a supplement of 10 micrograms of vitamin D daily.

What should I be eating?

Fibre – Make sure that your diet includes lots of fibre-rich foods such as wholegrains, oats, fruits, vegetables, beans and lentils. A small glass of prune juice in the morning may alleviate constipation.

Vitamin B12 – Ensure that you include plenty of foods rich in B12 such as meat, fish, eggs, dairy products and fortified breakfast cereals. Check with your GP if you are concerned about your vitamin B12 levels.

Vitamin D – Small amounts of vitamin D are found in foods such as eggs and oil-rich fish as well as fortified foods such as spreads. Vitamin D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day. During the autumn and winter months, your diet becomes an important source of vitamin D because the sun isn’t strong enough for the body to make vitamin D. As it is difficult to achieve adequate vitamin D from food, most people would benefit from a supplement containing 10 micrograms of vitamin D during these months. Speak to your GP or health practitioner if you are concerned about your vitamin D needs."

Read the full article by Jo Lewin 'Eat For Your Age' here

The above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.


Related Posts
Metformin users, keep an eye on B12 levels - see here
Seven Nutrient Deficiencies That Are Incredibly Common - see here

Dear reader, you will find a variety of articles and recipe ideas are within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

30 comments:

Ananka said...

Interesting post. :-)

Tom said...

...ah, aren't the golden years great?

My name is Erika. said...

I guess all through life we need to change, and nutritional needs are no different. Interesting post.

Christine said...

Thanks for sharing this great info.

Martha said...

I do my best to get out in the sunshine and I think I eat healthier than most, but getting old sucks no matter what lol!

Carla from The River said...

Hi, this was very helpful to read, thank you!

J.P. Alexander said...

Una genial entrada, gracias por las te mando un beso

Conniecrafter said...

I am not quite there yet but getting close and since Alzheimer's runs in the family good info to know

Jeanie said...

These are all very good things to keep in mind with every passing year.

Elephant's Child said...

Good, albeit depressing, advice.

Fun60 said...

Very interested in this post. I now need to get off my backside and drag the body out for a walk.

Ella said...

Life starts at 60! Right, Jaan?
Then we are wise enough to read such books too!
Thanks for sharing! Have a nice day!

Bleubeard and Elizabeth said...

I learned a lot from this post, so thanks, Jan.

linda said...

Very interesting, it looks like I'm doing the right things, I think getting Vit D is most important at this time of the year.

Flowermouse Design ❀ Lone said...

Thank you for sharing this Jan. It’s so sad that so many people don’t know this about getting older. If we live long enough we will get olderšŸ˜ This is so important to know about vitamin and nutrition. All the best to you❤️

Laura. M said...

Interesante artĆ­culo. Tengo 69 y procuro mantenerme activa y comer sano. Gracias por esta entrada.
Buen martes para Todos. Cuidaros.
Un abrazo.

eileeninmd said...

Hello,

Great advice, thanks for sharing!
Take care, enjoy your day!

Jeff said...

Well, now that I'm in that group... good advice. I'm doing most of those things.

https://fromarockyhillside.com

Sondra said...

Very interesting, I think I need to go back to taking some of the B vitamins, hope your week is good!!

Ela said...

Thank you for the interesting information!
Greetings

carol l mckenna said...

Wonderfully informative article ~ thanks ^_^

Living moment by moment,

A ShutterBug Explores,
aka (A Creative Harbor)

mamasmercantile said...

Due to where we live and the lack of sunshine for so many months anyone living on the Island with underlying health issues are prescribed vitamin d through the winter months.

William Kendall said...

Good suggestions.

Snowbird said...

What an informative post.xxx

The Joy of Home with Martha Ellen said...

Such good information for us all as we age. Thanks for the information, Jan.

Sue said...

I'm still in denial about getting older, but this is all good advice xx

baili said...

i think aging is something that speak even before it's arrival and speaks loud and clear .
i am fifty though if is in fate i will be sixty someday so wonderful sharing it is dear Jan as always and really useful for so many who luckily join you :)
thank you for helpful sweet blogging dear friend!

Divers and Sundry said...

Good advice. Our needs change as our bodies do.

DVArtist said...

Great post. I really like this one.

Magic Love Crow said...

Excellent post! Thank you Jan! Big Hugs!