World cronometer update
Omega 3Īs we age, our ability to fight oxidative damage declines. If remembering to drink enough water is challenging, try setting an alarm to remind you to drink throughout the day, or add low-calorie flavouring to your water, which has been shown to increase water intake. The World Health Organization recommends 30 mL of water per kg (2.2 lbs) of body weight, with a greater volume being needed for those with malnutrition (6).
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The ability to detect thirst decreases with age and dehydration is a common issue in older adults (which can have a negative effect on kidney health and skin integrity 6). requirements for all adults are 0.8 g per kg per day 7), although many experts (including me) recommend a slightly higher intake of 1-1.2 g per kg per day with a focus on meeting essential amino acid requirements (6). Presently, there is no separate recommendation for protein among older adults (i.e. Protein needs among older adults are hotly debated, with many suggesting that a higher requirement is needed given that muscle’s response to protein is less efficient in older age (6). These physical changes highlight the importance of strength-building activities in seniors, which preserve both muscle integrity (as well as metabolism) and bone health. However, this change in metabolism is not as significant as many people assume from age 30-80 years, there is a 15% drop in metabolism, which means that your calorie needs are reduced by ~150-200 calories per day at age 80 years (6). And because our resting metabolic rate (or energy requirement) is largely influenced by muscle mass, these physical changes translate into a reduced calorie need. Our body composition begins to change around age 50, with a slow, progressive loss of muscle mass and an increase in fat mass (6). What are the nutrition needs of older adults? Thankfully, there are many dietary and lifestyle changes that can be adopted at any age to better manage (and sometimes, even reverse) the disease process. Essentially, this means that we are living longer, but sicker, lives.
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For example, although the global life expectancy in 2016 was 72.0 years, the healthy life expectancy – or number of years someone might live free of disease – was only 63.3 years (1). Unfortunately, there is a large discrepancy between life expectancy and the number of years someone is expected to live disease-free. These screening tools consider appetite changes, weight loss, mobility, BMI, and psychological distress to quantify a person’s risk of malnutrition.Īnother concern among older adults is the development of chronic diseases like type 2 diabetes, cardiovascular disease, arthritis, and COPD, along with the potential side effects from medications used to treat these diseases. Several screening tools are available to identify the presence of malnutrition in older adults, such as the ‘ Malnutrition Universal Screening Tool (MUST)’ and the ‘ Mini Nutritional Assessment®’. Factors that may contribute to malnutrition include physical changes – decreased smell and taste, poor dentition, dry mouth, swallowing difficulties, decreased stomach emptying – combined with social isolation, and depression (5). Importantly, malnutrition can occur at any weight or body mass index and have a detrimental impact on a person’s functioning and wellness. Estimates suggest that 15% of all ambulatory seniors are living with malnutrition (5). The Academy of Nutrition and Dietetics (4) defines malnutrition as a physical state of unbalanced nutrition, which can be either under or overnutrition. One of the most common, yet underrecognized, health issues among seniors is malnutrition. What health concerns exist for older adults? In response, there is an increased effort among heath organizations to help seniors preserve health in order to reduce the risk of disease, maintain functional independence, and achieve optimal well-being.
The number of people over the age of 60 in the year 2025 is projected to reach 1.2 billion a number with the potential to strain an already over-burdened healthcare system (2). And growth in life expectancy is not expected to slow down anytime soon. According to the World Health Organization, the global life expectancy was 72.0 years in 2016 an increase of 5.5 years since the year 2000 (1). As science and medicine continue to advance, so too does our life expectancy. Today, Susan MacFarlene tackles nutrition into the Golden Years.