The life expectancy of Americans in 2018 was 76 years old for men and 81 for women. Compared to those in 1990 which was 47 and 49, respectively, this is a great longevity improvement.

Many factors came into play to make this happen. For one, advances in medicine have made people healthier. Then their socioeconomic improved and they started embracing healthy lifestyles i.e. regular exercise, reduced consumption of alcohol and tobacco, and healthy eating or proper nutrition.

What is proper nutrition

Proper nutrition is eating the right kinds of foods for better health, well-being and enough energy to keep you going.

Healthy eating consists of foods that contain necessary protein, carbohydrates, fats, water, vitamins, and minerals your body needs.

It is very crucial among seniors because malnutrition can lead to weight loss, among other things. It can impair the immune system, thus increasing the risks of a host of medical issues that can affect your quality of life.

In 2005, only 1% of healthy and live-alone American seniors are malnourished. Though no current figures are available, it is expected to be higher as more baby boomers have retired since then.

The figures may not be alarming, but it raises the question, “Why would people in the midst of abundance be malnourished#8221;

Here’s why…

Issues that affect nutrition and how to cope with them

Several factors can cause poor nutrition among seniors, but these are the most common:

1.  Loss of appetite

Loss of appetite is not a normal consequence of aging and it is not necessarily a sign of a medical issue.

It could be a lack of energy to cook or due to a change in taste buds, or sense of smell. Loneliness or depression can also cause a loss of appetite.

Whatever the reason is, it should not be taken lightly because it can result in a drastic loss of weight and other serious medical issues.

You can cope with the loss of appetite by…

• Setting a regular eating schedule. The body has a biological clock that dictates most of our routines, i.e., time to sleep, discharge waste, hunger, thirst, etc. Setting a regular eating schedule is like programming the body to yearn for food.

• Increasing nutrient density, not the volume of food you eat. This assures enough nutrients are taken in even if the volume of food intake is sparse.

• Eating with a friend or groups of friends to have a better eating experience and better nutrition. Dine out occasionally to be in the midst of people (this is my favorite way of whetting up my appetite).

• Take appetizers like banana, mango, or salad with your meals.

2.  Budget constraints

Based on the 2017 official poverty measure (income of $11,756/yr), 9.2% of adults 65 and older, or 4.7 million, live in poverty. For them, buying quality and nutritious foods is a real problem.

But that doesn’t mean they can’t. It just takes a little patient digging.

For example, Clark.com has a list of discount restaurants for seniors. And for groceries, SeniorList contains a list of grocery stores where you can buy necessary stuff at bargain prices.

3.  Oral health issues

Age brings along oral health problems like a diminished sense of taste, teeth loss, gum disease, root decay, and thrush (a mouth infection caused by the Candida fungus) which can affect your daily food intake.

It is very important then to stick to a daily oral hygiene routine like:

• Brushing your teeth twice a day using fluoride-based toothpaste;
• Flossing your teeth at least once a day;
• Rinse your mouth with an antiseptic once or twice a day.

On top of the above, visit your dentist regularly for teeth cleaning and oral exam.

4.  Health conditions

There some medical issues like stomach flu, migraine, or cold sores that can temporarily affect proper nutrition.

But chronic diseases like diabetes, arthritis, heart failure, cancer, obesity, etc., may affect your nutritional intake over the long haul.

It is very important, therefore, to have your doctor or nutritionist design a diet plan which can satisfy your nutritional requirements and, at the same time, keep your medical condition in check.

5.  Medications

Aging, woefully, brings along a lot of medical issues requiring the ingestion of several drugs that may cause malnutrition in several ways. For example, drug interaction may cause:

• suppression of hunger
• interference in the absorption of nutrients like fats, proteins, and vitamins;
• an alteration of the senses of taste and smell;
• Swallowing problems.

To avoid drug-induced malnutrition, do these:

• ask your health care provider the effects of all the medications you are taking, prescription or over-the-counter;
• consult with your doctor for any side-effect you are experiencing with a particular drug;
• take your drugs on their suggested schedules, i.e., before or after meals;
• unless clearly specified, take medications with a full glass of water to prevent stomach irritation and improve absorption;
• don’t mix or stir medication into food or drink unless indicated. Some foods may break them down, decreasing their efficacy.

6.  Personal circumstances

Living alone or having reduced social contact is a risk factor for malnutrition. In fact, an NCBI (National Center for Biotechnology Information) report shows that loneliness is a predictor of anorexia nervosa.

There is no easy way to cope with this other than determination and the will to live.

I am a live-along senior and I hate eating alone. It sucks. But I am not malnourished. In fact, my BMI is perfect, and I am trying to get rid of unwanted belly fat.

How I get over this loneliness/nutrient thing is to constantly remind myself that malnutrition is a painful (and dishonorable) way of dying – especially since my ref is full of foodstuff.

But I am not talking about myself. Malnutrition is an ugly specter hovering over 1 in 2 seniors and the diseases it causes cost a whopping $ 15.5 billion annually.

Don’t fall for it.

Please share to help other seniors keep up.

Image: The Conversation

~oOo~

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The post How to Cope with Issues that Affect Nutrition first appeared on Age With Charm.

“Sleep is that golden chain that ties health and our bodies together,” Thomas Dekker. No, not just a casual shut-eye when we feel like it.

Yet, when we talk about health, the focus falls on exercise, nutrition, relationships, etc. Hardly does anybody mention a good slumber.

Sleep is so underrated that younger people think seniors don’t need it as much as they do.

Wrong. Experts say seniors should, on average, have a doze of seven to seven and a half hours each night.

Some seniors, however, report they have problems sleeping at night. Not because they don’t feel like sleeping but due to the following:

–  Too much daytime naps:

I sleep an average of six hours/night but I take short naps after lunch and late afternoon.

It doesn’t affect my sleeping pattern as it does to some seniors.

And mid-day naps is not laziness. Science has proven that it is necessary to keep you awake and alert the entire day.

But be sure not to overdo it to the point of making you toss and turn in bed until the wee hours of the morning. Observe how long must you nap to achieve both objectives – stay alert until bedtime, and off you go to dreamland when your back hits the bed.

–  Too much coffee during the day:

The caffeine in coffee blocks adenosine, your body’s natural sleep-inducing agent. Not only that, but it is also a diuretic – any substance the promotes the formation of more urine. This means your sleep will be disturbed by more frequent trips to the toilet.

If you are a coffee junkie, take your coffee in the morning. Afternoon coffee is best if taken before 2 pm.

–  Effects of medications:

Medications for high blood pressure, asthma, as well as cough, colds, and flu medications can stop you from getting enough sleep. Consult your doctor for alternatives or a change in dosage if this happens to you.

Why Enough sleep is important

Enough sleep is essential for your health and well-being. While you may experience occasional sleep problems (like I do), never allow it to become chronic. Studies show that chronic sleep deprivation tends to exacerbate existing medical conditions.

Assuming you are free of any of those, always try to get good sleep each night. It will go a long way towards increasing your strength, a better mood, increasing your body’s ability to fight infection.

Other benefits of good sleep are:

–  Enhances memory and attention span;
–  Reduced use of medications;
–  Reduced symptoms of stress, anxiety, and depression;
–  Better cardiovascular health;
–  Improves appetite;
–  Reduced risk of falling;
–  A happier and engaging lifestyle.

In summary, a good night’s sleep is important because it helps improve concentration, and memory, allows your body to repair any cell damage that may have occurred during the day and prevents diseases by strengthening your immune system.

So next time somebody tells you that at your age, you need not get as much sleep at night, just smile and say, “Let’s see who gets to live longer.”

Please share to make other seniors appreciate the value of having a full sleep each night.

~oOo~

The post Do You Know Why You Need to Have Enough Sleep first appeared on Age With Charm.