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
200ml fruit juice
Mug tea/coffee
MID-MORNING
2 digestive
biscuits
Fruits (Banana, Apple, Muskmelon, Watermelon)
Drink (Shakes and Juices)
Fruits (Banana, Apple, Muskmelon, Watermelon)
Drink (Shakes and Juices)
LUNCH
Sandwich: 2 slices
bread + slice chicken/ham
or
or
2 eggs (poached / scrambled
/ boiled) + 2 slices toast
Mixed salad (Garden Salad/ Coleslaw Salad)
Low fat / low sugar yoghurt
Drink (Shakes and Juices)
Mixed salad (Garden Salad/ Coleslaw Salad)
Low fat / low sugar yoghurt
Drink (Shakes and Juices)
MID-AFTERNOON
Fruit
Drink
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
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
OR
1-2 slices
bread
200ml fruit juice
Mug tea/coffee
200ml fruit juice
Mug tea/coffee
MID-MORNING
2-3 oatcakes
Fruit
Drink
Fruit
Drink
LUNCH
Tuna in low fat
natural yoghurt or smoked salmon
OR
OR
Tuna or chopped
chicken with basmati rice
Low fat / low sugar yoghurt
Low fat / low sugar yoghurt
MID-AFTERNOON
Large handful
mixed nuts/seeds
Fruit
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
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
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
1-2 slices bread (toasted)
200ml freshly squeezed fruit juice
Mug green tea
MID-MORNING
Fruit
Drink water
Drink water
LUNCH
Sandwich: 2
slices bread + smoked salmon / mackerel
Mixed salad
Low fat / low sugar yoghurt
Drink water
Mixed salad
Low fat / low sugar yoghurt
Drink water
MID-AFTERNOON
Fruit
Mug green tea
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
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
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.
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