TOP 10 Useful Foods For The Elderly: Menu For The Week, Contraindications

10 rules of nutrition in old age

Proper nutrition has basic principles - postulates, knowledge and observance of which already brings results. But of course, nutrition cannot be perfect for every person. We are all completely different and each of us needs a different approach. It's not entirely right to just stick to the same diet as someone else - it is important to take into account your personalized data. So, for example, when compiling nutrition, it is necessary to take into account age, lifestyle, health status, food preferences, activity, the state of the gastrointestinal tract and all other organs, and the psychological component. Today we propose to talk about age, namely, about age-related eating habits. Let's discuss what dietary rules should be followed in old age.

To begin with, let's define the framework in order to understand what age we are talking about. According to the World Health Organization, old age is 60-74, senile - 75-89, and the age of centenarians is 90 and older.

So what should be the nutrition in old age to get into the ranks of centenarians? Let's figure it out.

I would like to start with a banal, but, nevertheless, very important. The main thing is not to grow old in soul. At this age, of course, the emotional and psychological component is very important. If a person is energetic, active, positive, not stressed and often in a good mood - this is a huge plus for his health! And then everything is in the hands of man. He chooses what lifestyle he should lead: spend the whole evening watching TV shows or go for an evening walk. From such small decisions, our health and longevity are built. The choices we make every day determine how we will feel in 5, 10, 20 years. Therefore, in old age, it is important not to sit up at the TV screen, not to look at a bunch of news, discussing “where the world is heading”, but to introduce movement every day, find a hobby, do creativity,

Now let's talk directly about nutrition in old age. It is very important to explain that the grocery basket they collect in the store determines their health and well-being. By investing time and money in quality nutrition, there will be no need to invest so much in pharmacies and hospitals.

In old age, the most vulnerable system is the cardiovascular system. It carries blood, oxygen, nutrients, all vitamins, proteins and at the same time removes toxic decay products. The aging of the body is primarily associated with the accumulation in tissues, in the skin, and in various organs (liver, pancreas, thyroid gland, spleen) of various metabolic products and the inability of the body to remove these toxic substances. And the transport function is just the same important role of the cardiovascular system - it provides logistics, the movement of nutrients and purification from toxic ones.

Therefore, at this age, prevention of cardiovascular diseases, inflammatory diseases, and the skeletal system is especially important. After all, often endless pains (including headaches) really interfere with a full life in old age.

The diet in old age should consist of 50% raw (thermally unprocessed) foods. Here's what you can make a grocery basket:

• seasonal fruits and berries;

• vegetables, greens - in the form of salads from seasonal vegetables;

• nuts - hazelnuts, almonds, pine nuts, cashews, pistachios;

• seeds - pumpkin, sunflower, sesame, flax, poppy;

• lightly salted sea fish;

• spices - cardamom, cumin, dill seed, turmeric, ginger, cinnamon.

Drinking mode. The optimal amount of water every day is the prevention of constipation, which means the normalization of digestion. Drinking is very important, every day a sufficient amount of clean, high-quality water.

Eliminate refined sugar from your diet. When sugar and sugar-containing foods are consumed, the level of insulin in the blood rises. This, in turn, contributes to the synthesis of "bad" low-density cholesterol - LDL in the liver, which are atherogenic. LDL penetrate and integrate into the walls of blood vessels, forming atherosclerotic plaques.

In addition, refined sugar supports the growth of various pathogenic and opportunistic microflora - staphylococci, giardia, yeast fungi in the gastrointestinal tract. It also leads to a deficiency of zinc, selenium and chromium.

Therefore, it is so important that in old age in the human diet there were no such sweet foods as:

• cakes;

• cakes;

• chocolate candies;

• ice cream;

• waffles.

As well as other fast carbohydrates - pasta, semolina, semolina, rice, buns, pastries.

To make it easier to cope with less cravings for buns and sweets, you can include other sweet foods in the diet, which, in addition to sugar, will also contain enzymes, trace elements and natural vitamins.

For example:

• honey;

• dried fruits - raisins, dried apricots, dates, apples, pineapples, figs;

• dried berries.

Of course, you shouldn’t get carried away with such products either, but if you choose between a cake from the store and dried fruit, of course fruits will win.

Eliminate trans fats. To prevent inflammatory diseases and reduce inflammatory processes in the body, it is necessary to completely exclude trans fats from the diet, if possible. It is necessary to remove from the grocery basket all products that contain:

• hydrogenated palm oil (substitutes for butter and cocoa butter);

• margarine;

• all types of mayonnaise.

Anti-inflammatory products. They are introduced for the same purpose - to reduce inflammatory processes in the body. Vegetable and animal fats rich in Omega 3 polyunsaturated fatty acids have this effect. They are simply necessary in old age, as they contribute to the synthesis of prostaglandins in the body, which reduce inflammation.

Where to get Omega 3? Here are some sources:

• fatty fish of cold seas (especially mackerel, herring);

• flaxseed and oil;

• pine nuts and cedar oil;

• ginger oil.

Fry in solid fats. Since we are talking about fats, it is fair to talk about frying. Sunflower oil, beloved by our grandmothers, on which they fry literally everything, is just not what you need.

Vegetable oil is mainly dominated by omega-6 polyunsaturated fatty acids, which are indispensable in nutrition, but when they are raw, without heat treatment. With high heat treatment, polyunsaturated fatty acids are easily oxidized, forming free radicals. Getting into the stomach along with fried foods, they cause free-radical inflammation of the mucous membrane, which gradually leads to the formation of gastritis, colitis and enterocolitis, up to atrophic changes in the mucous membranes.

Therefore, frying with such oils should be avoided. For frying, it is better to use solid fats, as they are resistant to heat treatment. They contain saturated fatty acids that do not oxidize or go rancid.

Don't forget fiber. Very often, older people eat mainly cereals and flour products, forgetting about salads, herbs, fruits, berries. As a result, fiber is almost completely absent from the diet, and it is very important for optimal digestion. In addition, vegetables, herbs, berries and fruits are sources of the most valuable substances - this is a kind of natural prevention of deficiencies.

Diversity. It follows smoothly from the previous one - the prevention of deficiencies. It is necessary to take care of the diversity of the diet so that the body can get everything it needs. Instead of the same porridge and rolls every day, try to make the diet more balanced and varied. Good regular fats, long carbohydrates, quality fats, fiber - that's what should be the basis.

Do not eat at night. Everything is simple here - this is a rule for everyone. You do not need to load your body before going to bed, you need to give it time to recover.

Don't overeat. As a rule, in most people, activity at this age decreases - therefore, the energy coming from food should correspond to the energy consumption of a person.

TOP 10 recommended products for the elderly

1. Blueberry

   Blueberries are a superfood for the elderly due to the content of vitamin P and manganese in them, which are necessary to improve the state of the cardiovascular system, namely, to strengthen the walls of blood vessels. Blueberries can be consumed both fresh and frozen. You can add it to cereals, make smoothies or eat it as a dessert.

    

   • Studies show that eating blueberries may help reduce some risk factors for heart disease. For example, a 2015 study found that eating blueberries daily for eight weeks resulted in lower blood pressure and arterial stiffness in 48 women. Another study published in the Journal of Nutrition reported that blueberry supplements resulted in greater reductions in blood pressure and oxidized LDL cholesterol, 2 major risk factors for heart disease.

     Study: Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome, Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial

      

   • Blueberries are one of the best sources of antioxidants. One study compared the antioxidant capacity of blueberries, blackberries, and strawberries. It turned out that blueberries not only contain the highest total antioxidant capacity, but also more than many specific types of antioxidants, including phenols, flavonoids and anthocyanins.

     Study: Survey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry in Nanjin

      

   • One of the most impressive health benefits of blueberries is their ability to improve brain health. There have been many studies suggesting that eating blueberries can improve memory and cognition. In addition, studies show that drinking wild blueberry juice daily for 12 weeks can improve the memory of older people.

     Study: Blueberry Supplementation Improves Memory in Older Adults

      

   • Blueberries are rich in antioxidants, which may protect the brain from free radical damage and promote healthy brain aging. Oxidative damage and cognitive dysfunction: antioxidant treatments to promote healthy brain aging

1. Almond

   Ideal for the elderly - as it contains magnesium and vitamin E. Magnesium relaxes the walls of blood vessels, expands, affects smooth muscle vascular cells. And vitamin E is necessary to improve the absorption of magnesium, it is often prescribed for atherosclerosis of the lower extremities to regenerate and improve the growth of the formation of new vessels.

   Almonds can be consumed as a healthy snack, as well as in the form of almond flour or almond milk.

   Almonds provide antioxidant flavonoids, plant compounds found in the skin of almonds, which work in conjunction with vitamin E to improve arterial health and reduce inflammation.

   Almonds also contain key nutrients for heart health, including arginine, magnesium, copper, manganese, calcium, and potassium.

   Studies show that almonds have a sustained LDL cholesterol-lowering effect, especially in people with high cholesterol and diabetes. One study showed that eating almonds as a daily snack lowered total cholesterol and low-density lipoprotein (LDL) cholesterol without altering high-density lipoprotein (HDL "good" cholesterol).

   Almonds also help prevent damage to the artery walls and protect against dangerous plaque buildup.

   Research: The effects of daily intake timing of almond on the body composition and blood lipid profile of healthy adults, Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions

    

2. Greens

   Greens and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. For example, Swiss chard is extremely high in antioxidants, vitamins A and C, and vitamin K, which may protect the brain from oxidative stress caused by free radical damage. Eating chard may also protect against vitamin K deficiency.

    

   If it is difficult to consume fresh greens and vegetables, you can make juices and smoothies from them.

    

3. Broccoli

   It's no secret that broccoli is a valuable addition to any diet. It is also great for preventing inflammation. Broccoli is rich in potassium and magnesium, and its antioxidants are powerful anti-inflammatory agents in their own right.

   Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids. They all work together to reduce oxidative stress in the body and help fight both chronic inflammation and cancer risk.

   Study: Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells

    

4. Salmon

   Salmon is an excellent source of essential fatty acids and is considered one of the best omega-3 food sources. Omega-3s are among the most powerful anti-inflammatory substances, showing consistent relief of inflammation and reduced need for anti-inflammatory drugs.

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   Research shows that omega-3 fatty acids reduce inflammation and may help reduce the risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral functions.

   Study: Omega-3 fatty acids in inflammation and autoimmune diseases

    

5. Flax seeds

   An excellent source of omega-3s and phytonutrients, flaxseed is a source of antioxidants. Lignans are unique fiber-associated polyphenols that provide us with anti-aging antioxidant benefits and promote hormonal balance and cellular health. Polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candidiasis in the body.

    

   You can grind them in a coffee grinder to make them easier to digest and give your digestive tract easy access to their many benefits.

   Study: Does ground flaxseed have more health benefits than whole flaxseed?

    

6. Turmeric

   Benefits without calories. Turmeric is very easy to add to the diet, and it will bring a lot of benefits and no extra calories. Turmeric's main compound, curcumin, is its active anti-inflammatory component.

   Due to its high anti-inflammatory properties, turmeric is very effective in helping people cope with rheumatoid arthritis. A recent study from Japan evaluated its association with interleukin (IL)-6, an inflammatory cytokine, and found that curcumin “significantly reduced” these inflammatory markers.

   Study: Aberrant histone acetylation contributes to elevated interleukin-6 production in rheumatoid arthritis synovial fibroblasts

    

7. Brazilian nut

   An excellent source of selenium, 1-2 nuts already cover the daily requirement. Selenium is important for the elderly in the context of liver health. Selenium is an essential trace element for glutathione peroxidase, which, in turn, is the main enzyme of the human body's antioxidant defense.

    

    

8. Pine nuts

   An excellent source of magnesium and omega 3, which are essential for older people.

   Tree nuts, including pine nuts, have been shown to lower cholesterol levels and, in particular, help prevent atherosclerosis, one of the common syndromes associated with plaque buildup in arterial vessels.

   Study: Nut consumption has favorable effects on lipid profiles of Korean women with metabolic syndrome

   Another heart-related benefit of pine nuts is their high levels of magnesium. High magnesium intake is associated with low blood pressure levels and the risk of stroke. Because high blood pressure causes a long list of serious health problems, including heart failure, aneurysms, decreased kidney function, and vision loss, it's important to maintain a diet rich in nutrients that will help maintain healthy blood pressure.

    

9. Tea with soothing herbs

   In old age, it is important to work on improving sleep, strengthening the nervous system, and relieving anxiety. A variety of herbs can help with this:

   • mint;

   • Melissa;

   • thyme;

   • oregano;

   • lavender;

   • verbena;

   • valerian;

   • motherwort;

   • hop.

    

Essential micronutrients in the elderly

So, now let's talk about what trace elements older people need.

To improve the state of the cardiovascular system and strengthen the walls of blood vessels, they really need silicon and manganese.

1. Silicon

   Silicon, or "silicium", translated from Greek means "rock", "cliff". It is silicon that makes the earth fertile: if there is little silica in it, then it is not able to accumulate the energy of the sun. Such soils are infertile.

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   Silicon is the main element of collagen fibrils, which determine the elasticity and flexibility of the connective tissue of tendons, articular cartilage, walls of blood vessels and intestines, the valvular apparatus of the cardiovascular system and sphincters of the gastrointestinal tract. Why else is silicon in old age so important?

   • It promotes calcium absorption and stimulates bone growth (prevents osteoporosis).

   • Reduces the risk of developing cardiovascular diseases (protects against atherosclerosis).

   • Affects the functioning of the nervous system and the brain.

   • Strengthens connective tissue (cartilage and tendons) and blood vessel walls.

   • Helps reduce blood pressure.

   Foods rich in silicon:

   Plant Sources: Whole grains, cereal products, beets, soybeans, turnips, radishes, green beans, potatoes (skins), onions, Jerusalem artichoke, seaweed, bran, wild berries, leafy greens, brown rice, apricots, bananas, cherries, raisins , figs, cabbage, corn, celery, nuts.

   Animals: caviar, eggs.

    

2. Manganese

   Manganese is considered to be one of the most important microelements, since to one degree or another it is involved in the work of all major organs and systems of the human body. It improves the functioning of the nervous system (participates in the synthesis and metabolism of neurotransmitters, participates in the regulation of fat and carbohydrate metabolism (prevents the development of atherosclerosis, is necessary for the normal secretion of insulin). Participates in the metabolism of thyroid hormones (thyroxine hormone), prevents the deposition of fat in the liver. antioxidant properties.Provides the formation and development of bone and connective tissue, ensures the normal functioning of muscle tissue.

   Foods rich in manganese:

   Plant sources: beetroot leaves, whole grains, cereals, legumes, tea, nuts, parsley, rose hips, lingonberries, soybeans, pineapple, black currants, blueberries, raspberries, spinach, carrots, rice, oatmeal.

   Animal sources: beef liver, meat, poultry, fish, milk and dairy products.

    

3. Iodine

   In old age, chilliness often appears, hands and feet are cold, the lower back is cold - this may be due to iodine deficiency in the diet and not optimal functioning of the thyroid gland. To activate it, iodine is needed in the diet.

   Foods rich in iodine:

   • seaweed;

   • marine oily fish of cold seas: herring, mackerel; Cod liver;

   • seafood; chokeberry, irga.

    

4. Selenium

   Selenium is essential for liver health in old age. Selenium is an essential trace element for glutathione peroxidase, which, in turn, is the main enzyme of the human body's antioxidant defense.

   Foods rich in selenium:

   • garlic, lard, wheat germ, pine nuts, oregano tea;

   • coconut, brazil nut;

   • green radish Margelan, daikon;

   • turnip yellow on a fine grater with vegetable oils;

   • boiled or raw beets on a fine grater with butter, pine nuts, sesame seeds;

   • radish in spring and summer season.

    

What to refuse, and what food to limit to the elderly

We have already partially touched on foods that need to be excluded when we talked about 10 rules for eating in old age. Now let's discuss this in more detail.

1. Let's start with drinks. Not recommended in the elderly:

   • Black tea;

   • coffee;

   • cocoa;

   • strong green tea.

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   Since they have a tonic effect and prevent the relaxation of blood vessels, the muscles of the heart, bile ducts, smooth muscles of the intestine. They contribute to the removal of magnesium and calcium from the main depot - bone and dental tissue.

   These drinks can be easily replaced, for example, with herbal teas (mint, oregano, lemon balm, thyme). Instead of coffee, you can use chicory.

    

2. Dairy

   Cheese, cottage cheese are concentrated dairy products and contain a large amount of calcium, which has a tonic effect on muscle cells. Also cottage cheese, for example, thickens the blood. Excess calcium always causes an increase in heart rate. In some cases, it is recommended to limit the intake of foods rich in calcium:

   • sleep disturbance;

   • increased excitability;

   • anxiety;

   • tachycardia;

   • high blood pressure.

    

   Dairy products can be easily replaced with vegetable products. Now there is a huge choice of vegetable milk (you should choose coconut or nut types, since oatmeal / rice / buckwheat is, first of all, water with carbohydrates).

    

3. refined sugar

   We have already discussed this in the first paragraph. Limiting and avoiding refined sugar is important at any age. Giving up sugar in old age will bring many benefits to the microflora, reducing inflammation, and normalizing cholesterol levels.

4. Trans fats

   Subject to mandatory exclusion from any diet - this is very important.

   This is a decrease in inflammatory processes in different organs, and therefore a variety of pains from which the elderly so often suffer. Hydrogenated palm oil (substitutes for butter and cocoa butter), margarine in the composition of purchased sweets, all types of mayonnaise - should be removed from the diet. And they should be replaced by anti-inflammatory agents - omega 3, the sources of which we have already analyzed earlier.

    

Products for the elderly to solve specific problems

• Foods rich in vitamin R.

  Blueberries, bird cherry, mountain ash, rose hips, currants, sea buckthorn (a combination of the sour taste of vitamin C with the astringent taste of vitamin P is recommended - this will not irritate the gastric mucosa.

   

• Foods rich in vitamin C.

  Berries of mountain ash, currant, sea buckthorn, blueberries, bird cherry - in the form of puree or smoothie of berries and fruits for breakfast.

   

• Foods rich in Omega 3.

  Pine nuts, flax seeds, oily fish of the cold seas.

   

• Foods rich in manganese.

  Blueberries, chokeberry, buckwheat, rye bread, horseradish, bran.

   

• Products rich in silicon.

  Bran, Jerusalem artichoke, potato peel.

   

• Foods rich in magnesium and vitamin E.

  Nuts and seeds: pine nuts, almonds, sesame seeds, sunflower seeds, flax, cashews.

  Magnesium relaxes the walls of blood vessels, expands, affects smooth muscle vascular cells. Vitamin E is necessary to improve the absorption of magnesium, it is often prescribed for atherosclerosis of the lower extremities to regenerate and improve the growth of the formation of new vessels.

   

All foods rich in magnesium:

• nuts (especially pine nuts, cashews sesame);

• bran in baking;

• dried and fresh herbs;

• peas;

• chickpeas;

• lentils;

• beans;

• buckwheat.

All foods rich in Omega 3 (promote the synthesis of prostaglandins in the body, which reduce inflammation).

• fatty fish of cold seas (especially mackerel, herring);

• flaxseed and oil;

• pine nuts and cedar oil;

• ginger oil.

To increase hemoglobin in the elderly, foods containing iron should be added to the diet. Such products can be divided into 2 groups: containing heme iron and non-heme iron.

What foods to add to the diet of the elderly to increase hemoglobin?

Primarily sources of heme iron (the most bioavailable form).

Animal products:

• meat;

• bird;

• fish;

• shellfish.

Non-heme iron - less bioavailable, found in plant foods:

• cereals;

• legumes;

• leafy green vegetables;

• seeds and nuts.

Indicative menu for the week for the elderly

Remember that food for the elderly should be 50% raw (thermally unprocessed) foods. It is necessary to collect the diet according to this principle. Make sure the menu includes:

1. Vegetables and greens - in the form of salads, smoothies, additions to main dishes.

2. Sea fish lightly salted.

3. Nuts. You can choose to your taste - hazelnuts, almonds, cedar, cashews, pistachios.

4. Seeds. An excellent addition to almost any salad and dish, provide the body with many nutrients - pumpkin, sunflower, sesame, flax, poppy.

5. Berries and fruits in season. Great alternative to refined sugar. You can make smoothies from berries.

6. Spices. They will diversify any dish and make it more interesting. Cardamom, cumin, dill seed, turmeric, ginger, cinnamon.

7. Products for the prevention of various deficiencies, which we analyzed earlier. Sources of iodine, selenium, magnesium, vitamin E, manganese, etc.

8. Quality fats. Oily fish, avocados, unrefined oils, olives, etc.

These are just the basic principles, the menu itself should be selected only individually, directly for a person, taking into account his initial data and condition. The following are just a few examples of guidelines.

Breakfasts:

• Unsweetened oatmeal with berries, flaxseed and low-fat yogurt.

• Fried eggs with tomatoes, onions and leafy green vegetables (cabbage, spinach, etc.).

• Green smoothie made from spinach, apples, hemp seeds, avocados and almond milk.

Dinners:

• Meat with vegetables and brown rice.

• Black bean tacos with avocado and salsa.

• Whole grain bun, lentil patty, lettuce, tomatoes.

Dinners:

• Baked fish with potatoes and fried vegetables.

• Lentil soup garnished with lettuce and sweet potatoes.

• Salad with oily fish from the cold seas, fresh vegetables, avocado and olive oil dressing.