Diet recommendation of elderly Indians Senior citizens need more of vitamins and minerals to remain healthy and active
Body composition changes with advancing age and these changes affect nutritional needs of the elderly. Elderly or aged people require reduced amounts of calories, as their lean muscle mass and physical activity decrease with ageing. Elderly are more prone to diseases due to lowered food intake, physical activity and resistance to infection.
Good/healthy food habits and regular comfortable level of physical activity are required to minimise the ill effects of ageing and to improve the quality of life. Elderly need adequate amounts of protein, carbohydrates, fat, vitamins, minerals and dietary fibre. Elderly need more Calcium, Iron, Zinc, Vitamin A and antioxidants to prevent age-related degenerative diseases and for healthy ageing.
The elderly population is prone to various nutritional deficiencies. Therefore, the elderly need nutrient-rich foods rich in calcium, micro-nutrients and fibre. Apart from cereals and pulses, they need daily at least 200-300 ml of milk and milk products and 400 g of vegetables and fruits to provide fibre, micro-nutrients and antioxidants. The inclusion of these items improves the quality of the diet and bowel function. Flesh foods and eggs should be included if possible. Food needs to be well cooked, soft and less salty and spicy. Small quantities to be consumed at more frequent intervals and adequate water should be consumed to avoid dehydration, hyponatraemia and constipation.
The recommended daily intake of fat oil should not exceed 20 g in elderly. Use of ghee, butter, vanaspati and coconut oil should be limited. The elderly need foods rich in protein such as pulses, toned milk, egg-white etc.
Demystifying some myths of Pregnancy.
By Dr Jay Mehta
Q: What is the role of doing Pregnancy Yoga?
A: Frankly speaking, no role. But it’s a fashion statement.
Q: What is the role of Cord Blood Banking?
A: No Role. No proven benefit. Most countries have introduced restricted usage on the same.
Q: What is the safest way to travel to work in pregnancy?
A: Train or Metro. Least amount of jerks.
Q: What is the role of eating Papaya in Pregnancy?
A: Many women suddenly start hating papaya in pregnancy. Mothers-in-law especially. However, it’s a very mild abortifacient.
Q: Can a Pregnant lady eat non-veg Food?
A: She can eat and cook non-veg, as much as she wants. No problem at all.
Q: Which is the best exercise to do to have a normal delivery?
A: Walking every day.
Q: Am I allowed to wear Jeans in Pregnancy?
A: Absolutely. In fact pregnancy, specific jeans are also available. Needless to mention – maintain proper hijaab.
Q: What is the role of doing Maalish post delivery?
A: No significant role. It’s a source of income for the massage lady.
Q: What is the role of eating Raab and Sheera post delivery?
A: Both promote fat deposition. Both help to gain weight. Both are not recommended.
Q: How soon can a lady post LSCS start doing exercise?
A: Theoretically 6 weeks. Practically 12 weeks.
Benefits of walking.
“Walking is a man’s best medicine.” Walking combined with good sleep and a healthy diet can help you avoid the doctor altogether.
As little as 15-30 minutes of walking every day can drastically improve not only a person’s overall appearance but health as well. Good old walking is a single practice which could significantly benefit the whole body and mind. It’s free, easy and requires little efforts.
Here is a list of benefits you can literally walk yourself into.
1. Positive brain changes.
As a study reveals, low impact aerobic exercises, like walking, prevent early dementia, reduce the risk of Alzheimer’s disease, and improve overall mental health. Not to mention reducing mental stress and maintaining a higher level of endorphins.
2. Improved Eyesight.
Even though eyes might seem like the last thing to be connected with the legs, walking actually benefits their health too. It may even help to fight glaucoma by relieving eye pressure.
3. Prevention of heart diseases.
According to the American Heart Association, walking is no less effective than running when it comes to the prevention of heart-related disease or stroke.
This activity helps to avoid heart problems by lowering high blood pressure and cholesterol levels and improving blood circulation.
4. Increased lung volume.
Walking is an aerobic exercise which increases oxygen flow in the bloodstream and helps train your lungs, as well as eliminate toxins and waste. Because of better and deeper breathing, some symptoms associated with lung disease may also be relieved.
5. Beneficial effects on the pancreas.
It might be hard to believe but walking for exercise turns out to be a much more effective tool in preventing diabetes than running. This research shows that a group of “walkers” demonstrated improvement in glucose tolerance almost 6 times greater (i.e. how well blood sugar is absorbed by cells) than that of a group of “runners,” over a 6 month trial period.
6. Improved digestion.
30 minutes of walking every day could not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regulate our bowel movements.
7. Toned muscles.
Muscle tone and weight loss (in overweight cases) may also be achieved through walking. The practice of walking 10,000 steps a day may be counted as an actual workout in a gym, especially if you add some intervals or walking uphill. Additionally, it’s low impact and there’s no recovery time, which means no sore muscles and regrets for missing tomorrow’s workout due to being too sore the next day.
8. Sturdier bones and joints.
Walking can provide more joint mobility, prevent loss of bone mass, and even reduce the risk of fractures. The Arthritis Foundation recommends walking moderately at least 30 minutes a day on a regular basis to reduce pain in your joints, along with stiffness and inflammation.
9. Back pain relief.
Walking may become a real life-saver for those who experience back pain during more challenging high- impact exercises. Since it’s a low-impact activity it won’t cause more pain or discomfort, like running would. Walking contributes to better blood circulation within the spinal structures and improves posture and flexibility which is vital for a healthy spine.
10. A calmer mind.
If walking improves depression symptoms in patients with major depressive disorders, just imagine how easily it could help us cope with feeling down or exhausted. And a joyful walk with a friend or a loved one will only multiply the happy effect and improve your mood!