Nutrients to enhance "Sa" age (SA - Silver Age)​

Nutrients to enhance aging “Sa” (SA – Silver Age)​

1 October, International Day of Older Persons​ (International Day for Older Persons) ​​

In 2021, Thailand enters the A 'completely aging society' with 20% of the country's population aged 60 years and over. Thailand has the second highest elderly population in ASEAN after Singapore.

We call the elderly group the Silver Age group, meaning the color of their hair is silver-gray. This is considered to be an elderly group with great potential because their bodies are still strong and active and can go anywhere on their own. We have all the time and purchasing power, or we can call it the "Silver-Age".

And to encourage the bodies of the elderly to remain strong. Today, let's look at important nutrients that help strengthen the SA age group to have a more healthy body.

1. Adequate protein

Many elderly people do not eat enough protein. It may be due to anorexia problems. Oral and dental health or bloating from indigestion Therefore, it is recommended to choose to eat protein from fish, tofu, and dried beans such as soybeans, chickpeas, mung beans, and red beans because not only are they high in protein and easy to digest, but beans also contain isoflavones. (Isoflavones), which are antioxidants. Helps reduce the occurrence of chronic diseases such as cardiovascular disease, breast cancer, and prostate cancer. It can also help reduce symptoms after menopause in women.

2. Calcium

Elderly people need at least 1,000 milligrams more calcium per day to maintain bone mass. You should eat foods that are a source of calcium, such as hard tofu, green leafy vegetables, and fish with soft bones. or foods that are fortified with calcium, such as nut milk, plant-based yogurt Including taking calcium supplements Choose a type of calcium that is easily absorbed, such as calcium L-threonate. (L-Threonate) because it can be absorbed up to 90%.

3. Vitamin D

To make calcium absorption more efficient. The body therefore needs adequate vitamin D. Most Thai people are severely deficient in vitamin D because they rarely receive sunlight. Elderly people should go out and receive light sunlight in the morning or evening for about 10 - 15 minutes per day, along with eating fish and mushrooms, which are sources of vitamin D. However, elderly people should consult their doctor to check their vitamin D levels and receive appropriate vitamin D supplementation.

4. Omega – 3

Many elderly people are advised to choose a low-fat diet to reduce the risk of heart disease and stroke. The result is weight loss and a lack of essential fatty acids for the body. Therefore, you should choose to eat good fats such as omega-3 that come from meat, fish, various types of nuts, and avocados. This type of fat reduces blood clotting. (Anticoagulant) helps reduce the risk of heart disease and stroke.

5. Vitamin B12

Although most elderly people get enough vitamin B12, absorption decreases as a result of age and taking certain medications. Causing the problem of vitamin B12 deficiency to be found.

• Food sources of vitamin B12 that are suitable for elderly people include fish, tempeh, seaweed, or foods that have been added vitamin B12. Vitamin B12 plays an important role in the functioning of the nervous system and brain. Growth of red blood cells in the bone marrow.

6. Dietary fiber

Dietary fiber reduces the risk of heart disease and type 2 diabetes and helps normal bowel movement. Many seniors do not consume enough dietary fiber. due to dental health problems Therefore, you should eat dietary fiber that is easily digested, such as whole rice flour, beans, and vegetables and fruits that are not hard. Nowadays, there are more convenient options. such as dietary fiber in drinking water This will ensure that you are getting enough dietary fiber every day.

7. Vitamin C

The body tends to get weaker as we get older. Makes it easy to get sick from infections Getting vitamin C, which is classified as an antioxidant. and plays an important role in strengthening immunity Helps the body be strong. Relieve cold symptoms Foods that are high in vitamin C include citrus fruits such as oranges, kiwis, lemons, and strawberries. and many types of vegetables such as bell peppers, Brussels sprouts, broccoli, etc.

8. Probiotics

It is a good type of microorganism. Helps maintain a healthy intestinal balance. Inhibits the growth of bad microbes. Helps excretion go normally. Having a healthy gut balance prevents Leaky Gut Syndrome, which can lead to other health problems such as Irritable Bowel Syndrome (IBS), fatigue, headaches, and inflammation in the body.

Source:

1. Klemm S. Special Nutrient Needs of Older Adults [Internet]. Eatright.org. 2021 [cited 13 September 2021]. Available from: https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults​

2. Institute of Medicine (US) Food Forum. Providing Healthy and Safe Foods As We Age: Workshop Summary. Washington (DC): National Academies Press (US); 2010 [cited 13 September 2021]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK51847/ doi: 10.17226/12967​

3. Yu J, Bi X, Yu B, Chen D. Isoflavones: Anti-Inflammatory Benefit and Possible Caveats. Nutrients. 2016;8(6):361.​

Leech B, Schloss J, Steel A. Association between increased intestinal permeability and disease: A systematic review. Advances in Integrative Medicine. 2019;6(1):23-34.