Tuesday, May 15, 2018


OCTOGENERIAN



What is OCTOGENERIAN?

OCTOGENERIAN is a word which is originated from French word octogénaire, and  Latin word octōgēnārius (“containing eighty”).OCTOGENERIAN defines that people who are between 80 and 89 years old.



OCTOGENERIAN POPULATION 



HEALTH ISSUES OF OCTOGENERIANS



HEALTH ISSUES OF OCTOGENERIANS

According to the National Council on Aging, about 92 percent of OCTOGENERIANs have at least one chronic disease and 77 percent have at least two. Heart disease, stroke, cancer, and diabetes are among the most common chronic health conditions causing two-thirds of deaths each year.Often overlooked, Oral Health is one of the most important issues for the elderly. The Center of Disease Control and prevention(USA) ,Division of Oral Health found that about 25 percent of adults over the age of 65 no longer have their natural teeth.

According to the World Health Organization, over 15 percent of adults over the age of 60 suffer from a mental disorder. A common Mental disorder among OCTOGENERIANs is depression, occurring in seven percent of the elderly population. According to the National Institute on Aging Cognitive health is focused on a person’s ability to think, learn and remember. The most common cognitive health issue facing the elderly is Dementia, the loss of those cognitive functions.


NUTRITION FOR OCTOGENERIAN
       Eating well when you reach the age of 80 is important for your health. Proper nutrition can help prevent debilitating bone fractures, as well as chronic diseases, that become more common as you age.
       These are the most important nutrients for OCTOGENERIAN:-
       FIBRE                                 
       PROTEIN
       OMEGA 3 FATTY ACIDS
       CALCIUM
       VITAMIN “D”

FOOD FOR OCTOGENERIAN



FOOD PYRAMID FOR OCTOGENERIANS



HIGH FIBRE FOOD


HIGH FIBRE FOOD

A high-fibre diet has many benefits, which include Normalizing of bowel movements and decreasing any chance of constipation. As in the old age slow bowel movement is a major problem in digestion.
High fibre food includes a lot of fibre and less amount of carbohydrate and sugar. That’s why it is good for the people suffering from chronic disease.

High fibre food includes a lot of  vegetables and grains , As we can see in the food pyramid of OCTOGENERIANs vegetables and grains are the staple diet for these people.fibre is an important part of a healthy balanced diet. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health.



 According to American heart association eating plan the dietary intake of fibre for an average person is 25g to 30g a day. But for OCTOGENERIANs most of the food should be high fibre content. Some of the delicious high fibre food are baked beans, garden soup, Warm oatmeal and berries, quinoa salad, baked salmon and many more.




PROTEIN



PROTEIN

Several studies have identified protein (especially the  amino acids) as a key nutrient for muscle health in elderly adults. According to a University of Arkansas report published in the October 2016 issue of "Clinical Nutrition." Keep your protein intake to 15 to 20 percent of your total calorie intake, or 1.5 grams of protein per 2.2 pounds of body weight.



Protein is used to repair and replace damaged tissue. Increasing the protein intake might help increase  muscle mass, strength and ability to function independently. Protein helps to make enzymes, hormones, and other body chemicalsThe protein rich foods includes milk, poultry,  Dairy products and some of the delicious food such as yoghurt parfait, poached eggs, chicken salad etc.



OMEGA-3 FATTY ACIDS


OMEGA-3 FATTY ACIDS

Few foods contain omega-3 fatty acids, an essential nutrient you must get from your diet. Fatty fish such as salmon, albacore tuna, lake trout and mackerel supply the highest amounts of dietary omega-3 fatty acids ( eicosa pentaenoic acid), or EPA, and (docosa hexaenoic acid), or DHA.Plants such as flaxseed and nuts such as walnuts supply (alpha linolenic acid), ALA another omega-3 fatty acid,



Getting enough omega-3 fatty acids can reduce your risk of heart disease, high blood pressure and high cholesterol.According to the University of Maryland Medical Center, Omega-3 might benefit your overall health, including reducing your risk of developing Alzheimer's disease or other forms of cognitive decline,



 Most of these organizations recommend a minimum of 150-300 mg combined EPA and DHA each day for healthy OCTOGENERIANS.Some of the rich sources of omega -3 fatty acids are salmon ,tuna, flax seeds ,walnuts, Brussels sprouts etc. some of the delicious preparations are baked salmon, herb crusted mackerel.

CALCIUM



CALCIUM
By age 80, 70 percent of women have osteoporosis(A condition in which bones become weak and brittle), according to a Cleveland Clinic Foundation The risk of osteoporosis also rises in elderly men, although a higher percentage of women still develop osteoporosis. This is caused only because of calcium and vitamin D deficiency. Both elderly men and women need 1,200 milligrams of calcium per day,Rich Sources of Calcium:-
1) Raw Milk. 1 cup:      300 mg.
2) Kale 1 cup:                245 mg.
3) Sardines 2 ounces:    217 mg.
4) Yogurt 6 oz:               300 mg.
5) Broccoli. 1 ½ cup:     93 mg.
6) Watercress. 1 cup:      41 mg.
7) Cheese. 1 oz:              224 mg.


VITAMIN “D”




Vitamin “D”
We  need adequate vitamin D to absorb calcium. Salmon, tuna, fortified milk and orange juice and egg yolks all contain vitamin “D”.Spending 5 to 30 minutes in the sun between 10 a.m. and 3 p.m. can also synthesize vitamin D in the skin.Men and women over age 70 need 800 international units of vitamin D per day, the Office of Dietary Supplements recommends. Vitamin D might also have some benefit in reducing your risk of certain cancers and might help type 2 diabetes,


TIPS TO RIGHT EATING FOR OCTOGENARIANS



       Add plenty of natural colour to your diet. Two to three meals of seasonal fruits will work as antioxidants and prevent constipation.
       Egg whites are a good source of protein important for repair of worn out cells and tissues. For vegetarians, paneer made from low-fat milk is good substitute.
       Use of mustard oil or olive oil is a good cooking medium as both prevent high cholesterol and improve good cholesterol in the blood.
       Six to seven small meals in a day aid digestion, absorption and prevent fatigue
       Potassium-rich foods like cumin seeds (zeera), sweet limes, fenugreek seeds (methi) and coconut water are good for muscular flexibility, prevent water retention and swellings. They also contribute to maintain blood pressure.
        For a high dose of nutrition, add curd to the dough for rotis to improve the biological value of the cereal, and to keep them soft.
       Oats porridge is an excellent breakfast for seniors.
       Drink about 15 glasses of water in a day to prevent dehydration. In old age, muscle density reduces and susceptibility to dehydration is always very high, especially in summer.

DIET PLAN FOR A FIT OCTOGENARIAN

BREAKFAST
 High fibre cereal (cornflakes, meusli, porridge)+ 200ml skimmed milk + 1 tsp sugar
200ml fruit juice
Mug tea/coffee
MID-MORNING
          2 digestive biscuits
Fruits (Banana, Apple, Muskmelon, Watermelon)
Drink (Shakes and Juices)
LUNCH
          Sandwich: 2 slices bread + slice chicken/ham
or 
 2 eggs (poached / scrambled / boiled) + 2 slices toast
Mixed salad (Garden Salad/  Coleslaw Salad)
Low fat / low sugar yoghurt
Drink (Shakes and Juices)
MID-AFTERNOON
          Fruit
Drink
MID-EVENING
          Medium chicken breast or 200g white fish (cod / haddock / plaice / hake)
and 1 medium jacket potato or 3-4 small boiled potatoes / mashed potato
and loads of veggies
Fruit
Drink water
EVENING
          Hot milky drink
A CALCIUM TABLET BEFORE GOING TO BED
BREAKFAST
           High fibre cereal (porridge, muesli) + skimmed milk + sweetener (optional)
OR
            1-2 slices bread
200ml fruit juice
Mug tea/coffee
MID-MORNING
            2-3 oatcakes
Fruit
Drink
LUNCH
           Tuna in low fat natural yoghurt or smoked salmon
 OR
           Tuna or chopped chicken with basmati rice
Low fat / low sugar yoghurt
MID-AFTERNOON
             Large handful mixed nuts/seeds
   Fruit
EVENING MEAL
             Chicken breast or white fish or lean meat
and basmati rice or wholewheat pasta or jacket potato or sweet potato
and loads of veggies 
EVENING
            1-2 slices bread
or 2-3 oatcakes
BREAKFAST
             Porridge + skimmed milk, sweetened with raisins or no added sugar muesli
1-2 slices bread (toasted)
200ml freshly squeezed fruit juice
Mug green tea
MID-MORNING
            Fruit
Drink water
LUNCH
            Sandwich: 2 slices bread + smoked salmon / mackerel
Mixed salad
Low fat / low sugar yoghurt
Drink water
MID-AFTERNOON
             Fruit
Mug green tea
WORKOUT
            Light cardiovascular exercise
EVENING MEAL
            Chicken breast / white fish / lean meat
Basmati rice / wholewheat pasta / small boiled new potatoes / sweet potato
Daal
Large serving of vegetables or salad
Homemade fruit salad
EVENING
             Handful mixed nuts & seeds
Drink water


Conclusion
       An OCTOGENERIAN must have all the essentials nutrients in proper quantity. Because the metabolic activities in a human body slows down as the growing age. So one should not take anything in less quantity neither in high quantity, both are injurious to health.

Resources








No comments:

Post a Comment