Lifestyle after sixty five years;

Add life to years; organize yourself, Make specific needs;

Recommended nutritional intakes for the elderly;

The cause of malnutrition for the elderly;

Malnutrition is common among the elderly. It can be the result of digestive problems, 

difficulty chewing or simply lack of strength for shopping and cooking. 

It is certain that a good diet helps to preserve health, vigilance, and therefore independence. 

Here are some very simple tips to apply.

Add life to years:

This is to slowing down the aging process, less to add years to life than to add life to 

the years.

·         Eat regular meals; many seniors do not absorb the calories needed; 

if you are short of appetite, have light but many meals.

·         Consume fresh produce, if you have trouble chewing buy fruits and vegetables 

in the form of juice or, better pass them to the blender.

·         Provide one dairy at each meal.

·         Drink plenty of water, as that prevents especially constipation.

·         Watch your weight, because to stay in good condition; it is better being 

at 3 to 5 kg more than being at 3 to 5 kg less. 

   Organize yourself:

1.    Cooking requires patience and energy.

2.    To make your life easier, prepare two or three dishes at the same time and store 

in the refrigerator or freezer.

3.    You can also share your meals with friends, each one taking turns cooking, 

without feeling compelled to do complicated things.

4.    In the middle of the morning, to accompany a biscuit, serve a glass of fruit 

or vegetable juice, freshly squeezed or mixed to preserve all the nutritional benefits, 

rather than a cup of coffee or tea.

5.    It is important to avoid empty calories, such as sweets; they calm a small hunger 

and make fun but do not bring in minerals or vitamins.

6.    Exercise, such as walking, swimming, gymnastics, etc. Is strongly advised, 

preferably in the open air, without forcing but as often as possible, it strengthens 

the bones and stimulates the appetite.

   Make specific needs:

Ø  Recommended nutritional intakes should take into account that metabolism 

is slowed and absorption decreased.

Ø  Well-balanced supplements in minerals and vitamins may be beneficial, however, 

and many nutritionists advise that they be taken regularly.

Ø  Vitamin A prevents skin aging, improves vision and stimulates the immune system. 

It is best to take it as beta-carotene and not retinol.

Ø  Vitamins B1, B2, B6, B12 as well as copper help to keep the tone.

Ø  Folic acid and vitamin B12 prevent anemia, iron is also recommended, 

but at moderate dose.

Ø  Zinc helps prevent infections and cellular aging, see the benefits of mineral salts.

Ø  Calcium, magnesium, boron, vitamins D and K, zinc, copper and manganese 

are necessary for bone strength.

Ø  Chromium regulates the levels of sugar in the blood, it allows the production 

of insulin and its control in the blood, and it can be taken in addition or in the form 

of yeast of beer.

Ø  Vitamin E, selenium, manganese and copper are used to fight free radicals 

that alter cells.

Ø  Vitamins C and P help fight infections and protect against cataract and can 

be against cancers, they also fortify the walls of blood vessels; 

see the benefits of C vitamins.

    Vitamin F reduces the risk of heart disease.

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