Those over 70 years are the most vulnerable population group in this coronavirus health crisis, both in number of infected and deaths. After weeks of confinement, the quality of life of this group has improved significantly with lack of confidence. Currently, these people can walk in two hours, from ten to twelve in the morning and from seven to eight in the afternoon. But to stay in good shape they have to keep an eye on more factors.
The fact that the elderly can get out has been a breath of fresh air, especially in the case of the most fragile and vulnerable people. A vicious cycle of sarcopenia (loss of muscle mass) occurs, associated with mood disorders and with alterations in nutrition. The fact of being able to go out, with the feeling of freedom, generating movement and therefore strength and muscle mass, without a doubt means an improvement in the quality of life, especially that related to health, explains Javier Gmez Pavn, Geriatric doctor member of the Spanish Nutrition Foundation (FEN) and the Spanish Society of Geriatrics and Gerontology. An aspect that also coincides Paula Rodrguez, dietitian-nutritionist also a member of the FEN.
According to experts, daily walks not only improve the psychological and cognitive part of the relationship with the environment, but also and especially the functional one: Walking outdoors, enjoying the environment after staying more than a month without leaving home, it generates the muscle and with it the bone and with them the coordination, and therefore, the brain improves rapidly and intensely, with improvement in sleep, the feeling of physical and emotional well-being, the desire to do things, projects , in short, to continue living. And with all this it improves the appetite .
In the current situation, efforts must be made to maintain the quality of life of older people so that they remain healthy and can face this pandemic with strength. And one of these aspects, as both experts indicate, is also taking care of food.
The Spanish Nutrition Foundation has published some recommendations, which are included in the White Paper on Nutrition for the Elderly in Spain (2019), so that they eat correctly in these days of confinement. FEN experts argue that older people should follow the Mediterranean diet, a diet that, as they explain, is rich in complex carbohydrates which we find in peas, whole grains and vegetables, among others, and it has a low contribution of saturated fats. Which means that foods such as red meat, butter, palm oil or coconut, etc., should be avoided or consumed in low doses, added Javier Gmez Pavn and Paula Rodrguez.
In addition, they indicate that food must have a high nutritional density, that is, that they have a high proportion of nutrients with respect to their amount of calories. Legumes are also recommended. As experts explain, they are an important source of protein, complex carbohydrates and fiber, just like fish and shellfish. Foods in this group should be consumed two to three times a week.
Like the rest of the population, older people have to eat five servings of fruits and vegetables a day; make sure there is a high protein content in food; and they should drink at least two liters of water a day. We must not forget that our elders have a greater decrease in the perception of thirst and, therefore, a greater risk of dehydration. The advisable thing is that, at least 80% of the ingested liquid is direct consumption water intake and the other 20% is from solid foods (vegetables, fruits) , explain the experts.
Similarly, it is important that food encourages chewing and the sensory capacity of the elderly, such as the senses of taste or smell.
According to both professionals, throughout the day the elderly person can divide the intake into four or six intakes, appropriately distributing the energy contribution, and giving more value to breakfast, lunch and dinner: An adequate menu for the intake of the lunch and dinner could be distributed as follows: a first plate of foods that provide carbohydrates such as legumes, potatoes, rice ; a second plate of foods rich in protein (fish, lean meat, eggs) and accompanied by a garnish of vegetables, with fresh fruit for dessert and water as the main drink, using virgin olive oil as the main culinary fat .
In addition, they advise that lunch and dinner be structured as a single dish, containing the same groups previously proposed: the composition of the menu will depend on the habits of each person.
To prevent fractures, experts say it is essential to be active and consume foods such as dairy, cereals (preferably whole grains), blue fish and small fish (for example canned sardines) and egg yolks. All of the above has the objective of providing sufficient amounts of critical nutrients such as calcium and vitamin D. They also point out that, if the intake of this vitamin is not enough, you could opt for fortified foods, such as milk. adapted. And as far as possible, remember, a daily sun exposure on hands, face and arms of at least 10 minutes is advisable.
Finally, the FEN recalls that motivation is essential for everyone during this pandemic, but it is especially important for our elders. And they conclude that diet, among other factors, positively influences healthy life, and more if it can be done in company.
The main risk [de mala alimentacin] It falls on the frail elderly, elderly, with difficulties in walking and carrying out instrumental activities such as shopping, cleaning the house, etc. and who live alone, explains the FEN.
Furthermore, according to Javier Gmez Pavn and Paula Rodrguez, these people present a high risk of isolation and loneliness, a situation that the pandemic and confinement have worsened, resulting in mood disorders that are mainly reflected in greater asthenia and anorexia, with a less varied and easily prepared diet and, therefore, worse nutrition . According to they maintain, if all this is accompanied by little movement, the sarcopenia is served, entering vicious circles of less movement, less activity, more asthenia, more anorexia, and worse nutrition.
For this reason, the Spanish Society of Geriatrics and Gerontology and the Spanish Nutrition Foundation insist on taking special care of nutrition in this population group at risk and carrying out representative dietary and nutritional assessment surveys, both for those who live in their homes and in residences. And, especially, in a population group as vulnerable as those over 80 years of age, conclude the experts.
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Legumes, yes; no red meat; this is the ideal diet for the elderly during confinement | Blog Sixty-something - The Union Journal
