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Aging Well with Wellness Jaime J. Larese , MS RDN LN Manager of Wellness St. Peter’s Health

Learn about the importance of proper nutrition, hydration, and movement in the aging population. Understand the effects of aging, factors that affect nutrition, and the benefits of practicing balancing and strengthening everyday.

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Aging Well with Wellness Jaime J. Larese , MS RDN LN Manager of Wellness St. Peter’s Health

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  1. Aging Well with WellnessJaime J. Larese, MS RDN LNManager of WellnessSt. Peter’s Health

  2. OBJECTIVES • Understand the importance of proper nutrition in the older adult • The effects of aging • Factors that affect nutrition in the aging population • Understand the importance of proper hydration • Understand the importance of movement and activity • Practicing balancing and strengthening everyday

  3. Proper Nutrition • Intake of essential nutrients to maintain health • Carbs • Protein • Fats • Vitamins • Minerals • Water • Nutrients are needed for energy, preventing disease, and maintaining a health body.

  4. Importance of Proper Nutrition • Strong nutritional status = health • Malnutrition increases incidence of illness, length of recover and mortality • Early recognition of nutritional status leads to improved short- and long-term health.

  5. The Aging Population • By 2050, 1 in 5 Americans will be > 65 years of age • A large portion of this population have inadequate annual incomes • Affects access to food and food choices • Many will be at least 10% underweight • Presents long-term challenges to health care

  6. Demographics of Nutrition in Older Adults • Community • 16% consume < 1000 calories/day • Protein, calorie and vitamin deficiencies common • 30% men, 40% women underweight after age 75 • Hospital • 50% of those over 65 years of age are malnourished at admission • 66% are malnourished at discharge • Nursing Facility • 40-85% are malnourished • 50% of those with dementia are underweight • 45 minutes average to feed one individual

  7. Changes in Aging • Anabolic vs. Catabolic • Decreased efficiency and impaired organ function • Loss of lean body mass • Decrease in energy needs compared to younger adults • Decrease in senses • Generally seen in >60 to 70 years of age

  8. Senses loss What happens when the senses go? • Induce changes in secretions • Salivary • Gastric Acid • Pancreatic Enzymes • Impair metabolic processes • Hearing loss/Impaired Vision • Decreased food intake, appetite and food recognition • Inability to feed oneself

  9. Macro- and Micro-Nutrient Losses • Protein Energy undernutrition most common • Increased hospitalization • Susceptibility to infection • Postural hypotension • Pressure ulcer risk • Increase of quality protein most important • Vitamin and Mineral deficiencies • Calcium • Vitamin D • Folate • Iron • Magnesium • Vitamin B12 • Real food important for absorption

  10. Free Radicals and Aging • Oxidation contributes to cellular aging • “Rusting” from the inside out • Antioxidants inhibit free radicals • Vitamin E • Vitamin C • Vitamin A • Selenium

  11. Gastrointestinal Changes • Decrease in peristalsis • Decrease absorption in small intestine • Alteration in hormone levels • Decrease in Calcium absorption • Hypochlorhydria • Correlated with age, increases pH and alters absorption of B12

  12. Constipation • Altered GI motility • Poor muscle tone • Inadequate fluid intake • Inactivity • Decreased energy intake (specifically low fiber) • Laxative use • Increases with age

  13. Nutrition Action Steps • Assessment of typical nutrition intake – are there gaps? • Quality vs. Quantity • Minimize added sugars and food product • Limit sodium • Concentrate on quality protein and fiber • Fruits and veggies EVERYDAY • Modifications for nutrition obstacles (i.e, dentition, digestive issues) • Drink plenty of fluids

  14. Food Sources of Important Vits/Minerals • Vitamin D • SUNSHINE!!! Fatty fish (cod liver oil), fortified milk/cereal • Vitamin B12 • Animal products, nutritional yeast, B12 shots • Folate • Dark-green leafy greens, beans, oranges, peas • Calcium • Milk products, dark-leafy greens, sardines, salmon, sesame seeds • Protein • Seafood, poultry, meat, nuts, beans, yogurt, eggs • Iron • Cast-iron skillet, poultry, red meat, liver, fish, lentils, beans, nuts, spinach • Magnesium • Spinach, nuts, oats, peanuts, raisins, beans, avocado, brown rice

  15. Fiber, Fiber, Fiber • Natural sources best option • Too much fiber from supplements can chelate minerals (ie, calcium) • Shoot for 30g/day • Be wary of labels touting “high fiber” • Typical food sources • Whole grains (oats, bran, brown rice, barley) • Beans • Nuts, seeds • Berries • Avocados • Bananas, Apples, Pears, Plums/Prunes • Potatoes (with skin), broccoli, squash

  16. Dehydration and Older Adults • Older adults more susceptible to dehydration • Decreased lean body mass • Decreased thirst sensation • Medications • Medical conditions • Shoot for 8 glasses per day (with no contraindications) • Divide into smaller doses • Dry mouth last cry from the body

  17. Benefits of Increased Movement • Fall Prevention • Improved Circulation • Disease Prevention • Increased Strength • Keeps Body Flexible • 30 + minutes or more recommended EVERYDAY!

  18. Types of Movement/Exercise • Endurance • Strength • Balance • Flexibility

  19. Endurance Movements • Types • Brisk Walking • Yard Work • Dancing • Swimming and/or Pool exercises • Why? • More stamina to enjoy life • Easier to walk up and down stairs • Enjoying play time with grandchildren

  20. Strength Exercises • Using weight to improve your muscle strength • Lifting weights • Using a resistance band • Using your body weight • Why? • Lift groceries • Carry laundry • Open jars • Remain more independent

  21. Balance Exercises • Ways of challenging your body to maintain its equilibrium • Standing on one foot • Heel to toe walk • Standing tandem • Form follows function • Why? • Reduce risk of falls • Walk up and down stairs safely • Navigate uneven sidewalks • Feel more confident to be independent

  22. Flexibility • Stretching so your joints move through a full range of motion • Yoga • Calf stretch • Shoulder and arm stretch • Why? • Able to turn head when driving • Bend over to put on your shoes • Make your bed

  23. Movement/Exercise is important • Reduces dementia risk 30 to 40% • Prevents brain from shrinking • Triggers growth of new brain cells • Keeps you independent • Helps to prevent injury, illness and even mortality

  24. Motivational Tips • Do what you enjoy • Do it with a buddy • Set a goal • Reward yourself • Make movement/exercise a daily appointment

  25. Balance EVERYDAY! • Strength Train – 3 days/week - increase with ankle weights and reps

  26. QUESTIONS?

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