Older adults eat less: Doctors suggest a diet to promote healthy aging.

After age 50, the body's energy needs gradually decrease. Proper nutrition during this period will help maintain physical and mental stability and contribute to preventing many health problems in older adults.

As people age, many tend to eat less due to decreased physical activity and muscle mass, and a slower metabolism. Understanding the causes of common symptoms in older adults such as loss of appetite, abdominal pain, prolonged vomiting lasting for weeks, and rapid weight loss (more than 5% of body weight in a month) will help in developing a suitable diet, thereby improving quality of life.

Maintaining moderate physical activity is essential for preserving muscle mass, which is fundamental to maintaining good health as older adults age.

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Risk of osteoporosis, depression, and weakened immune system.

According to Dr. Pham Truong Tuyet Phuong, from the Nutrition Department of Thu Duc General Hospital (Ho Chi Minh City), if elderly family members frequently complain or experience digestive symptoms such as loss of appetite, poor eating habits, bloating, diarrhea, etc., it could be due to several reasons:

Digestive system aging : As we age, the body produces less saliva, the chewing and pharyngeal muscles weaken; taste and smell diminish. At the same time, esophageal-gastric motility and the secretion of acid and digestive enzymes in the stomach and intestines decrease, making the perception of the taste of food less enjoyable.

Gastrointestinal disorders : Conditions such as gastroesophageal reflux, gastritis, peptic ulcers, and cancers of the digestive tract and glands can also cause nausea, difficulty eating, and indigestion in the elderly.

Several other medical conditions , including bacterial and viral infections, food poisoning, side effects of medications, and psychological factors in elderly patients, also significantly affect the digestive system.

According to Dr. Tuyet Phuong, if these digestive problems persist, they can lead to dehydration, nutrient deficiencies, electrolyte imbalances, physical weakness, muscle loss, osteoporosis, weakened immunity, and an increased risk of falls. Consequently, older adults are more susceptible to anxiety, depression, malnutrition, constipation, infections, disability, and a reduced quality of life.

What kind of diet should older adults follow?

To help older adults age healthily, Dr. Tuyet Phuong advises maintaining a balanced diet with all food groups, without excluding any food, specifically:

Make sure to include plenty of green vegetables and fruits in your daily diet.

Prioritize incorporating healthy fats from vegetable oils, nuts, and fatty fish.

People over 50 should eat enough fruits and vegetables every day to supplement essential fiber, vitamins, and minerals.

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Protein intake should be moderate, limiting red meat and increasing white meat and plant-based proteins; food can be chopped into small pieces or stewed until soft if it is difficult to chew.

White rice should be replaced with whole-grain rice such as brown rice, especially for overweight individuals.

Supplement your dairy intake according to age recommendations. Individuals aged 50-69 should consume 3.5 servings of dairy per day, while those aged 70 and above should consume 4 servings per day. Each serving of dairy is equivalent to 100 ml of fresh milk, one container of yogurt, or 15 g of cheese.

Don't skip meals. If you feel full quickly, you can divide your meals into smaller portions: 3 main meals, 1-2 snacks, and 1-2 servings of milk. For those with poor appetites, family members should eat together, offer a variety of dishes, and pay attention to oral hygiene.

Drink enough water (about 1.6-2 liters/day unless otherwise advised by a doctor) to prevent constipation and protect kidney function.

Limit your intake of foods with strong seasonings (spicy, sour, salty, sweet).

Avoid alcohol, sugary foods, and fatty foods.

"It's important to note that calcium supplements, vitamin D, multivitamins, or products like ginseng, bird's nest, and cordyceps require medical advice and should not be used as meal replacements. When experiencing prolonged digestive symptoms, elderly people should see a doctor for assessment and appropriate nutritional advice to avoid prolonged malnutrition," emphasized Dr. Tuyet Phuong.

Source: https://thanhnien.vn/nguoi-lon-tuoi-an-it-dan-bac-si-goi-y-che-do-an-giup-lao-hoa-khoe-manh-185260114095359914.htm