Tips for preparing healthy food for the elderly & bull; hello healthy

At various ages, nutritious foods play an important role in supporting physical health, including for the elderly. However, over time, the elderly experience a decrease in appetite due to natural conditions and certain health factors that occur in their bodies. This decrease in appetite makes nutritional intake insufficient. In fact, nutrition is needed for the elderly to help the body stay energized. Therefore, it is necessary to choose the right and healthy food for elderly parents (seniors).

Check out what are the things that cause a decrease in the appetite of the elderly and how to prepare food for them so that their nutrition can be fulfilled optimally.

The cause of decreased appetite when you get older

Generally, the elderly experience decreased appetite, largely due to the effects of decreased physical health. According to the journal Nursing Older People , about 15 to 30 percent of the elderly experience anorexia as they age. Decreased appetite causes the elderly to lose weight and lack of adequate nutrition.

There are several things that cause the elderly to have difficulty eating.

1. Difficulty chewing

Oral and dental health is closely related to the fulfillment of nutrition for the elderly. Cavities and bleeding gums are a common condition of the elderly, which makes it difficult for them to chew food.

Based on a research from Dental Research Journal , 160 elderly whose average age is 80 years are unable to fulfill their nutrition optimally. This is because there is a relationship between masticatory difficulties, namely decreased ability to chew and bite food. When the elderly have difficulty chewing, it is difficult for them to process food.

Poor oral health is influenced by a poor quality diet, for example from the selection of foods that affect the health of the teeth. In addition, the elderly who do not carefully care for oral and dental hygiene also have an impact on their oral health. The emergence of dental and oral problems, makes the elderly reluctant to eat and may lose the nutrients the body needs.

2. Difficulty swallowing food

Dysphagia or difficulty swallowing food occurs with age. This can happen to the elderly, although not all. This difficulty swallowing is due to muscle stiffness, the esophageal muscles cannot relax, the esophagus is narrow due to its structure, and so on.

In addition, decreased function of nerves and muscles affects the coordination process of chewing and swallowing food. These various things cause a choking sensation in the esophagus when he swallows food. This condition often occurs in the elderly with Parkinson's disease and stroke.

Dysphagia in the elderly can be characterized by the following things.

• Food gets stuck in the throat or chest
• Pain when swallowing
• Choking
• Food or drinks that have been swallowed, come back out through the mouth or nose

Elderly people who have difficulty processing food cause their bodies to not get enough nutrition. In the end, it affects weight loss, malnutrition, and even dehydration.

3. Digestive problems

The processing power of food between young adults and the elderly is different. The elderly tend to eat smaller portions, eat more slowly, and are less hungry. This change in appetite is influenced by slow digestion in digesting and emptying the stomach.

This makes the elderly feel full faster and their appetite decreases. This slow eating process results in the elderly often experiencing digestive system problems, such as constipation or difficulty defecating.

Satiety arises because the limbs communicate with each other. Satiety signals are received through the communication between the digestive system which is sent to the brain. The brain seems to order to stop eating. The leptin hormone released by the body sends a full signal to the brain because the stomach is still filled with food. While the hormone ghrelin, which is a hormone that controls appetite, tends to be low in the elderly.

This condition often impacts digestive disorders, from heartburn (dyspepsia), GERD, to constipation. These digestive problems also interfere with the absorption of nutrients needed for the body. Unbalanced nutrition can result in the elderly not having energy due to the rapid loss of bone and muscle mass, as well as a low immune system, which increases the risk of disease infections.

For the elderly who are in the recovery period

Some of the elderly may undergo treatment to support recovery from certain diseases. Surely you will find the elderly's body thinner than usual, because there is a reduction in muscle mass. How come?

During the recovery period, there is an imbalance in protein metabolism, namely between protein synthesis and breakdown. Protein synthesis is the process of forming protein in cells. Meanwhile, protein breakdown is the process of converting protein into amino acids.

When the elderly are recovering, there is an increase in protein breakdown and a decrease in protein synthesis. This imbalance occurs because when they are sick, the elderly have no appetite. This results in the elderly not getting enough nutrition.

Lack of nutrients, especially protein, causes decreased protein synthesis. Meanwhile, the body needs proteins that are produced from synthesis to form amino acids so as to generate energy and strength in their muscles. This affects the imbalance between protein synthesis and breakdown in the body.

Not meeting protein intake also contributes to the decrease to the loss of muscle mass in the elderly (sarcopenia) who are recovering. This also has an impact on decreasing stamina, so that the elderly feel weak when doing activities independently. In fact, the elderly still need physical activity to maintain muscle mass, so that they are able to carry out activities independently.

Even though the elderly experience a decrease in appetite during recovery, they still need proper nutrition, especially protein intake. Therefore, you need to prepare the right food for elderly parents so that their muscle strength gradually builds up.

Serving nutritious food for elderly parents (seniors)

Various conditions of decreased appetite in the elderly are difficult to avoid. However, there are several ways that can be applied to keep the body optimally nourished. Fulfillment of essential nutrients for the body in increasing energy so that the elderly can still be physically active independently.

Not only that, nutrition keeps the immune system working in preventing infection, including reducing the risk of osteoporosis, high blood pressure, heart problems, type 2 diabetes, and cancer.

The food given needs to be adjusted to the body's condition of the elderly. Starting from the selection of nutrition, food processing, and dietary arrangements.

1. Provide nutritious and easy to digest food

In order for them to get a healthy quality of life and a powerful body, make sure you serve nutritious healthy food for the elderly (seniors). In choosing a food menu, it is better to focus on intake that encourages energy. The selection of important nutrients is useful for maintaining a normal body weight, strengthening muscles, and supporting their metabolism.

The following is a selection of nutrients that are easily digested by the body and support the health of the elderly.

Protein

Protein foods in each of the elderly's daily menu provide muscle strength and increase energy, especially for the elderly who are sick. The Population Reference Intake set by the European Food Safety Authority recommends protein intake for adults (young and old) to reach 0.83 protein / kg. 14 Healthy protein intake can be obtained from eggs, soft cooked poultry or beef, fish without bones, and milk.

The elderly can also be given additional intake of milk containing whey protein. Whey protein in particular, in liquid form, is easily absorbed and speeds up gastric emptying, so that the elderly can still eat food afterward.

Biologically, whey protein is also good because it contains complete amino acids and is easily absorbed by the body. In research The Journal of Nutrition it is said that amino acids play an effective role in restoring muscle mass and building muscle strength in the elderly. In general, the elderly experience muscle mass loss as they get older. Therefore, assisted by regular amino acid intake, of course, will enable the elderly to be physically active in their daily activities.

Carbohydrate

Carbohydrates also have a role in boosting the energy of the elderly in their bodies. Choose carbohydrate-based foods, such as soft steamed potatoes, oats, rice, and bread. In processing it, you need to make sure that carbohydrate foods are soft in texture so that the elderly can easily chew and swallow food.

Vegetable fat

Fat is an important nutrient in supporting the elderly. Choose healthy fats from plants (vegetable), such as avocados, soy products (tofu and tempeh), and nuts (almonds , soybeans, macadamia). Apart from including it in the daily menu, vegetable fats can be a snack food for the elderly.

Fiber

Fiber keeps your elderly's digestive system running smoothly, and reduces the risk of constipation. Provide a variety of vegetables and fruits, such as tomatoes, melons, watermelons, strawberries, carrots, and others. The vitamins and minerals in fiber also support the immune system in protecting the body from inflammation. Keep in mind, because fruits tend to be high in sugar, try to serve them with a ratio of 2/3 vegetables to 1/3 fruit each day so that the calories in the elderly are well preserved.

In addition to fiber consumption, always make sure the elderly have enough mineral water at least 1.5-2 liters per day. Consumption of fiber balanced with adequate mineral water can improve the digestive system and prevent the risk of constipation or difficult bowel movements. Don't be bored to remind the elderly to drink lots of mineral water so that their bodies stay hydrated and their digestive system health is maintained.

2. Processed foods that are easy to swallow

For the elderly who have difficulty chewing and swallowing food, provide very soft processed foods. You can prepare foods that are soft and chopped, so that the elderly can easily eat them. A proper serving of food is more or less textured like baby food.

In processing food, avoid using oil as much as possible. Healthy food is better processed by boiling and steaming, so that the food is soft and healthy. Meanwhile, if you want to present snack in the form of biscuits, also provide milk to soften the biscuits. Soft foods help the elderly to chew and swallow them.

To soften, you can use a blender or food processor to produce a smooth, pulp-like texture. Foods that can be mashed include meat, fish, vegetables, potatoes, tomatoes, and fruits.

Don't forget, when serving food, especially meat and fish, first remove any bones. Do this so that the elderly can enjoy the food well and prevent any thorns that may get stuck in the mouth or throat.

If he is still able to chew well, you can make food that is cut into small pieces. This makes chewing easier and prevents the risk of choking. That way, this will make it easier for them to eat so that the nutrition is well fulfilled.

3. Regular diet

Make sure the elderly have a regular and regular eating schedule so that the nutrition in their bodies is maintained. Set a schedule of three large meals each day, starting in the morning, afternoon, and evening. Ensure that the elderly do not skip meals to reduce the risk of malnutrition. Especially breakfast, to gather energy, because the stomach was not filled with food all night.

For the elderly who tend to be full quickly and cannot eat large amounts of food, you can divide the food into smaller portions with frequent frequency. For example, divide your meal schedule six to 10 times a day with a fixed schedule. Interlude also the main meal with snack healthy, such as fruit that is cut into small pieces so that it gets vitamins and minerals, as well as healthy fiber.

This sedentary diet can prevent the elderly from feeling too full. In addition, it prevents flatulence which is a common sign of ulcer problems. A regular diet also keeps the elderly's energy awake at all times.

4. Avoid foods that trigger digestive problems

Previously mentioned, increasing age in old age is closely related to digestive conditions. Therefore, take care of the elderly by not providing foods that trigger digestive disorders, such as ulcers. This also needs to be considered when choosing foods for sick parents.

The following are foods and drinks that should be avoided for elderly parents.

• Soft drink
• Spicy food
• High-fat foods, such as cheese, cakes, pies, pastries
• Caffeine, such as tea and coffee
• Sour and spicy foods or drinks

Apart from avoiding these foods, don't forget to avoid foods high in cholesterol and saturated fats, such as fats from meat or foods that are fried in lots of oil. Although fat is important for the elderly's body as energy storage, you can still choose healthy fat foods, such as roasted nuts and avocados. Do this so that the body gets nutrition and cholesterol remains stable.

The four points above are ways that can be done to provide proper nutrition for the elderly. You can also provide milk that contains whey protein and has added important nutrients such as fiber, vitamins E, B6, B12. Its consumption can help meet the nutritional needs of the elderly and increase their physical strength for activities.

Even though the body's ability is no longer as optimal as it was in youth, its nutrient absorption can be optimized through ways of serving healthy food for the elderly as above. However, it's a good idea to consult a nutritionist or nutritionist about a nutritious feeding plan for elderly parents, according to their health conditions.

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