Nutritionists have said that an unbalanced lifestyle might be the cause of the “three highs” — high blood pressure, high blood lipids and high blood sugar — often diagnosed in elderly people. They have said that maintaining a healthy diet and exercising regularly are beneficial.
The body can be compared to a sophisticated modern-day machine and, like machinery, can only work when well maintained, nutritionists said.
Using obesity and diabetes as examples, nutritionists said that the body was only meant to sustain a certain level of weight and once the limit has been reached or exceeded, the organs begin to suffer damage, and consequently chronic aches and pains could become acute illnesses.
Nutritionists said that contrary to common belief, type II diabetes can be diagnosed in people who do not consume food which is high in sugar, adding that obesity contributes to type II diabetes.
As people age they require different nutrients, and, rather than focusing on calories, people could adjust the amount and type of food they eat, they said.
The recommend daily calorie intake is 2,200kcal for the average male and 1,700kcal for the average female, with 45 to 65 percent derived from complex carbohydrates, 10 to 35 percent from protein and 20 to 30 percent from good fats, they said.
It is suggested that elderly people avoid red meat and instead substitute beef for chicken and fish or get protein from vegetables, such as beans, soybean milk and tofu, nutritionists said, adding that soybean milk and tofu put less stress on the jaw when eating.
Foods high in cholesterol, saturated fats, trans-unsaturated fatty acids and processed sugar should be limited, nutritionist said, adding that sugar and syrup were added to most processed foods.
Nutritionists also recommend at least 25g of fiber per day. One apple has about 2g of fiber.
Some people might have difficulty getting an adequate amount of fiber from only fruits and vegetables, they said, adding that whole grains are considered part of a healthy diet.
Although diet is important, it is equally important for elderly people to get regular exercise.
Muscles naturally atrophy as people age and the nervous system slows reaction times and general coordination regresses, nutritionists said.
They said that slow, gentle exercise that uses all the muscles, such as walking or taichi, is recommended for elderly people, adding that activity also helps prevent the stiffening of joints.
Strength training promotes muscle growth and can decrease muscle loss, which means people are more likely to maintain physical independence, they said.
Regular exercise can also help burn fat, increase muscle mass and help people maintain a healthy metabolism, nutritionists said.
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