‘Elderly Citizen’ is a term that comes with pride. We have tasted our fair share of salt. We have shed blood, sweat and tears. There comes a point where we want to slow down, enjoy family time, travel, or perhaps pick up a new hobby.

As we look forward to the future, there might come a nagging fear at the back of our minds. ‘ I don’t want to be a burden.’

As we age, health is the best form of wealth. Waking up without aching joints and back pain to being able to run a 5k marathon at ease- these are simple things we take for granted ‘back in the day’.

We still very much desire to maintain that same level of vibrancy and youthfulness.

Changes we go through as we age

Metabolism

We used to be able to eat 2 plates of ‘nasi lemak’ and satay for supper without thinking twice. With age, our energy requirements decrease.

Our bodies are not as sensitive to insulin as before. Insulin resistance causes muscle breakdown, which affects our muscle mass.

Appetite, smell and taste

As we age, our appetite decreases. Our sense of taste and smell may change.

Empty nest syndrome, digestive or oral health issues, or even simply wanting to ‘save money’ can reduce our appetites. All these increase our risk of malnutrition, which can lead to weight loss.

Depression doubles the likelihood of malnutrition.

Hence, we need to ensure that we hit our calorie requirements with nutrient-dense foods. Moreover, we should not be ashamed to seek help for our mental health!

Digestion

Our bodies might not absorb nutrients as efficiently as before. Chronic illnesses like diabetes mellitus and high blood pressure can affect how our bodies digest food.

Taking multiple medications can also affect nutrient absorption in our bodies.

Thus, it is important to cultivate a high-quality diet by eating nutrient-dense food!

Bone density

Our bone mass and density reduce as we grow older. This predisposes us to osteoporosis and brittle bones.

Since primary osteoporosis and estrogen insufficiency are intimately related, postmenopausal women are particularly vulnerable. Estrogen levels decrease during menopause, causing greater bone resorption than production. This results in osteoporosis.

As we age, our mobility decreases, and we are more prone to falls. This increases our risk of fractures and hospitalization.

Immune system

Our immune system is weaker, making us more susceptible to infections. This also explains why older people have more severe symptoms of the common flu than regular, healthy young adults.

Cognitive function

As we age, our cognition is important for functional independence. This includes the ability to handle finances, live independently, take medications as prescribed, and drive safely. It will change as we age.

Hence, it is important to differentiate between the normal changes that come with aging, versus a disease.

Sleep quality

As we age, we sleep less.

A study found that older people have an average of 6.5-7 hours of sleep per night.

Some of us struggle to fall asleep or are easily woken up. This may explain why we find ourselves as lighter sleepers compared to our ‘younger’ days.

7 FOOD HABITS

Diet and nutrition are crucial in ensuring a happy and healthy body as we grow older!

1. Prioritise Whole Foods

Complex Carbs

Opt for whole grains like quinoa, wholewheat pasta, brown bread and beans.

Avoid refined carbohydrates like white bread, pasta, white rice and breakfast cereals.

Our bodies take a longer time to digest complex carbohydrates, leaving us fuller and more satiated for longer. They also contain micronutrients like selenium, magnesium and potassium.

Lean Protein

As we age, we must make every effort to maintain our protein intake..

Adequate protein intake helps us maintain our muscle mass, preventing our metabolism from slowing down.

Currently, the recommendation for adults above the age of 51 years old is 0.80 grams/ body weight in kilograms.

Healthy choices of protein include – fish, eggs, chicken and plant-based protein like tofu or tempeh.

Avoid red meat like steak, bacon and processed meats like ham or smoked meat, as they increase our risk of developing cancer and gout (high uric acid in the body)!

Omega-3 Fatty Acids

Omega-3 fatty acids protect our heart health, reduce our risk of diabetes and cognitive decline.

Foods include fish oil, sardines, salmon, cod, chia seeds and walnuts.

The daily requirement for men and women > 51 years old is 1.6g and 1.1 g daily.

You might want to consider taking a supplement to meet your daily requirements.

Avoid ultra-processed foods like fast food, chips, cookies and deep-fried foods.

We ought to steer clear of sugary drinks like sodas, fruit juice concentrates and local drinks like ‘sirap bandung’. Although they taste delicious, they contain no nutritional value!

2. Eat Your Fruits and Vegetables!

We need about 25-35 grams of fiber a day.

Fiber can aid in regulating your daily poo sessions. It softens our stools and increases their weight by adding water to them. Fiber reduces digestive issues like constipation and hemorrhoids, which may occur from excessive straining.

Not only are fruits and vegetables rich in antioxidants and micronutrients, they also aid in weight reduction and lowering blood sugar levels.

3. Micronutrients

Important micronutrients include potassium, magnesium, calcium, vitamins B6, B12 and E. Micronutrients include vitamins and minerals, which are essential nutrients for our bodies. They are crucial for immune system health, maintenance of cognitive function, bone health, fluid balance, and more.

4. Invest in herbs and spices

Alternatives to add flavor to your foods include lemon, herbs and spices.

That way, you get to lower your sodium intake while still having a scrumptious meal!

Sometimes, foods might taste different as we age. Herbs and spices can improve our relationship with food. It is also a fun way to explore new and different recipes.

5. Stay hydrated!

Drinking enough water can help prevent headaches, constipation and kidney stones. Studies have shown that mild dehydration can affect our mood and brain function!

Men and women need about 15.5 cups (3.7 liters) and 11.5 cups (2.7 liters) respectively.

Consider sipping slowly on a straw if you have swallowing issues.

6. Opt for softer foods.

Chewing and swallowing may become harder as we age.

Blending and boiling our foods can help soften them up and make it easier for us to eat.

Other foods that are easy to swallow are eggs, tofu, porridge, soups and shredded vegetables. Yoghurt is a good source of protein that is easy to swallow.

Having trouble swallowing? Our speech therapists are fully equipped to guide and journey with you. Book an appointment with us here.

7. Portion sizes

The Ministry of Health recently came up with an easy and creative way to visualize every meal.

It is called ‘Suku Suku Separuh’ – Quarter, Quarter, Half.

1 quarter of the plate should be a lean protein of choice. The other quarter is of complex carbs. The remaining half of the plate is filled with fiber sources – fruits and vegetables.

What Else Can We Do?

Sweat it Out

Exercise comes with so many wonderful benefits. It helps us build and maintain our muscles while building endurance and stamina. It promotes heart health, reducing our risk of a heart attack or stroke. It also reduces our risk of developing type 2 diabetes mellitus by increasing insulin sensitivity.

Moreover, it is a perfect mood booster! Exercise releases serotonins that make us feel happy and relaxed. Regular exercise protects your brain too – it reduces the risk of dementia by 30%, and Alzheimer’s Disease by 45%!

Laughter – the best medicine

Mental health is just as important as physical health. Join a club, spend time with your family during the weekends and make new friends at the park.

‘No man is an island.’ Do talk to someone if you are feeling down.

Create a routine

A sleep schedule and fixed meal times can give us a sense of structure in our lives.

Developing healthy habits can empower us to live healthier and happier lives as we age.

These include curbing alcohol and smoking!

Find Something You Love

These include gardening, cooking, sewing or walking. It keeps us preoccupied and gives us a sense of purpose. It gives us something to look forward to every day.

Look Forward

Aging should not be something to be feared. Being able to look back at the experiences gained over the years, walk your daughter down the aisle, hold your grandchildren, watch your husband’s hair turn grey, and see the crinkles on your wife’s face when she smiles are priceless and precious moments.

Here at Kantha Medical, we believe that medical healthcare should be affordable and accessible to everyone, irrespective of age, socioeconomic status or background.

We provide top-tier services, including Speech Therapy and Home Med services which are available 24/7. We also provide home calls. Want to book an appointment? Find out more here.

7 Food Habits to Adopt after 50 years old