According to centuries of observations, the life expectancy of earthlings is constantly growing.If at the beginning of the last century the average life expectancy was 35-40 years and 50- years old were considered deep old people, then by the end of the 20th century the average life expectancy increased to 70-75 years.
According to the age classification of the World Health Organization, the biological age has currently changed significantly. From25 to 44 years old - This is a young age; 44-60 years- This is an average age; 60-75 years -elderly age; 75-90 years- senile age;90 years and older-These are long -lived. Moreover, in many developed countries there is an increase in people of elderly, senile ages and centenarians.
Scientists did not come to a consensus regarding the reasons for such a sharp increase in life expectancy. Some associate this with the development of civilization: from a cave life, a person moved to warm dwellings, provided himself with a sufficient amount of food, medical care, etc. Others explain this to the evolutionary development of the human race ...
Be that as it may, but an important impact on the life of a person of any age, and even more elderly, hasnutrition.
Changes taking place in the body of the elderly
The process of human aging is manifested by the natural development of changes in the structure and function of various organs, including the organs of the digestive system. The most pronounced changes are observed from the side of the oral cavity:
- Saved teethThey have a yellowish tint and varying degrees of nakedness.
- ReducesThe volume of the oral cavity, the salivary glands, the threaded papers of the tongue disappear, the facial and chewing muscles, the bones of the facial skull are atrophy.
- With ageThe production of saliva is reduced, therefore, in elderly and old people, dry mouth, cracks in the lips and tongue are often observed.
- As the person is agingThe esophagus is somewhat lengthened and curved due to an increase in the kyphosis of the thoracic spine, the expansion of the aorta arc.
- With ageThe frequency of reflux increases (the reverse casting of the contents of the stomach into the esophagus), which is associated with a decrease in the tone of the muscle of the esophageal sphincter.
- IncreasesThe total length of the intestine,More often there is an elongation of individual sections of the colon.
- ChangesMicroflora of the intestine: the amount of bacteria of the putrefactive group increases, decreases - milk -acidic, which contributes to the growth of endotoxins and ultimately a violation of the functional state of the intestine and the development of the pathological process.
- Is happeningReducing the mass of the liver.
- Gall bladderIt increases in volume due to lengthening, increasing the tone of the muscle of the bubble wall, which also contributes to the stagnation of bile. This factor, combined with increased cholesterol, creates prerequisites for the development of gallstone disease in elderly and senile people.
- Atrophic changesThe pancreas develop after 40 years.
Poor nutrition in old age often leads to such serious diseases aschronic gastritis, Peptic ulcer, chronic hepatitis, chronic pancreatitis, chronic colitis, diabetes, etc.
To avoid such diseases, it is necessary:strictly observe the principles of nutrition, To satisfy the body's need for food substances, to adhere to the diet.
Compliance with the principles of nutrition
When organizing the nutrition of older people, it is necessary to take into account primarily the decreasing capabilities of the digestive system. In this regard, the basic requirements for the nutrition of older people are:
- moderation, those. Some power restriction in quantitative terms.
- security high biological fullness of nutrition By inclusion of sufficient amounts of vitamins, biomicroelements, phospholipids, polyunsaturated fatty acids, essential amino acids, etc.
- enrichment Foods with natural anti -sclerotic substances contained in a significant amount in some foods.
The need for food substances
Full satisfaction of the needs of an aging organism in food substances is a guarantee of protection against diseases. What is this need for?
- The need for proteins. Decrease General performance in old age and often the cessation of intensive physical work is the basis for reducing the protein norm. However, in the elderly, there is a need for the regeneration of the restoration of worn, obsolete cells, which requires protein (the more the tissue wear is higher).
- The need for fats.Fat in the diet of the elderly must be limited. The connection of abundant fat consumption with the development of the atherosclerotic process has been established. Along with butter, it is necessary to use vegetable. In the amount of 20-25 g per day, it provides a sufficient intake of those substances that are necessary in old age (polyunsaturated fatty acids, etc.).
- The need for carbohydrates.In the generally accepted formula of a balanced diet, the amount of carbohydrates on average 4 times the amount of protein. Such a ratio of protein and carbohydrates is acceptable for the elderly only with an active, mobile lifestyle. With low physical activity, the amount of carbohydrates should be reduced. Products made of whole grain (rye and wheat bread from wallpaper flour, etc.), as well as potatoes and other vegetables, are desirable as sources of carbohydrates. Products should also be used that contain a lot of fiber and pectin substances. Fiber promotes the elimination of cholesterol from the body.
Of particular value is raw vegetables and fruits that have the most active biological effect.
- The need for vitamins. Vitamins, thanks to their properties, are able to slowly slow down the aging process. Of particular importance are vitamins that have a normalizing effect on the state of the vascular and nervous systems, as well as vitamins involved in reactions associated with inhibition of the development of the sclerotic process, these are vitamins: C, P, B12, B6.
- The need for minerals. The balance of minerals in the diet of elderly people is less necessary than at a mature and middle age.
Of particular importance in the mineral metabolism of the elderly iscalcium. Its excess leads to the deposition of salts in the walls of blood vessels, in joints, cartilage and other tissues.
Currently, the generally recognized calcium norm for the elderly is the norm accepted for adults, i.e. 800 mg. per day.
- An important mineral element in old age is magnesium. It has an antispasmodic and vasodilating effect, stimulates intestinal motility and helps to increase the bile. The effect of magnesium on a decrease in blood cholesterol has been established. With a lack of magnesium, the content of calcium in the walls of the vessels increases. The main sources of magnesium in human nutrition are cereal and legumes. The daily need for magnesium is 400 mg.
- Potassium also plays a large role in old age and old age.It increases the release of water and sodium chloride from the body. In addition, potassium enhances heart contractions. All food diet products participate in everyday provision of potassium. However, in old age, the most profitable source of potassium is raisins, Uryuk, and potatoes.
- For elderly people It is desirable to strengthen alkaline orientation of nutrition due to increased consumption of milk and dairy products, potatoes, vegetables and fruits.
- For Belarus in general Iododefect failure is characteristic. Therefore, the flow of iodine into the aging organism is important. It is necessary to prevent iodine deflammation by the use of iodized salt or the use of the daily dose of potassium iodide - 150 μg.
Diet
In old age, the diet is special for the prevention of aging of the body. The basic principles of the power regime of older people are:
- Eating is strictly at the same time;
- restriction of a large amount of food;
- Exclusion of long gaps between meals.
Four meals are recommended.A diet with eating five times a day can be installed. This regime is most rational in old age, when food should be taken in smaller portions and more often than usual.With a 4-single diet, the food diet is distributed as follows: For the first breakfast-25 %, For the second breakfast - 15 %, for lunch - 35 %And for dinner - 25 %From the daily diet.
Sample daily diet for elderly people
First breakfast:Omlet - 100g., oatmeal porridge - 150g., tea with milk - 150/50g.
Lunch:Fresh fruits or berries - 150g., Big apple - 130 g.
Dinner:A carrot salad with sour cream -100g., Vegetarian cabbage soup (with vegetable oil) -250 g, boiled fish, baked with potato puree -85/150g, compote -150g.
Afternoon snack:Rosehip decoction - 150 ml .. vegetable or fruit juice - 200 ml.
Dinner:Curricular pudding - 100g., Bulk stuffed with vegetables (in vegetable oil) - 150 g.
At night:Kefir - 200 ml.
For the whole day:Bread-250-300g., Sugar-30 g, butter-10 g.
What is the secret of active longevity?
According to geneticists, the biological age of a person is “instituted” for 150 years.
What is not necessary and what needs to be done to live at least 100 years?
Laziness and overeating- The most dangerous vices shortening life.
Anger, envy, despondency, longing, intolerance- The main reasons leading to diseases and shortening life.
What helps a person live happily and happily?
- Strong affectionTo freedom and independence. Always remain internally free and independent.
- Stick toprinciples of a healthy lifestyle.
- ObserveThe mode of work, outdoor activities and rational nutrition.
- WantDo not get sick and live longer - move.
- SimpleExercise and walks - are necessary for an elderly person more than food.
- ModerateAnd feasible physical activity can give a five -fold increase in the production of endorphins - hormones of happiness.
- Refusalfrom bad habits (smoking, consumption of alcoholic beverages, etc.).
- Active work brainTo preserve memory and clarity of the mind. Do not let the brain decay: continue to work professionally, help young colleagues, write articles, books, learn foreign languages, solve crosswords, memorize poems, etc.
- TrackFor pulse and blood pressure. Normally, the frequency of heart oscillations is 60-70 blows per minute. Arterial pressure is 60 years old and should not exceed 160 by 80-90 mm Hg.
You must always remember:
Only a happy person can live for a long time, and it depends on himself!
