Nutrition in Aging Flashcards
when does bone density increase until?
30-35 years
when does your body composition change?
31-50 years
when does testosterone drop?
40-50 years, weight gain due to less exercise
what happens when you get older? (51-70 years)
exercise can offset decline in muscle mass
immune system weakens
ability to taste and smell food decreases
saliva and gastric secretions decrease
GI upset more of an issue
SIRT 1
longevity protein
associated with increased healthspan
what induces/restricts SIRT1?
caloric restriction, red wine, purple grape juice and other antioxidants induces
overnutrition inhibits
what are the physiologic changes in body composition?
sarcopenia (prevent with weight bearing exercise)
sarcopenic obesity
sedentary death syndrome
(minimum 150 moderate intensity exercise/week)
what happens to smell and taste when we age?
decreases as we age
medications can also change taste and smell acuity
watch added sodium
what are oral physiologic changes as we age?
tooth loss, dentures, xerostomia cause chewing issues
focus on soft, pliable foods
what are some physiologic changes in the GI?
dysphagia with neurologic conditions
decrease gastric mucus production (ulcers)
decrease absorption of Ca and Zn
achlorhydria in 30% older adults (ca, B12 deficiency)
diverticulosis and constipation
what are some physiologic changes in the CVD as we age?
low sodium diets
disease of lifestyle
what are some neurologic physiologic changes as we age?
slight cognitive decline can affect ability to eat, chew and swallow
pressure ulcers
increase protein to 1.2-1.5 g/kg/d
protein needs to be 30-35kcal/g/d
replace micronutrients as necessary
age related macular degeneration
diet rich in carodenoids and zinc can delay
stay at healthy body weight and don’t smoke
glaucoma
caused by HTN, diabetes and CVD
cataract
diet high in antioxidant can delay
limit UV exposure
diabetic retinopathy
control blood glucose
what are the macronutrients we need to be concnerned about as we age?
protein= .8g/kg body weight carbs- 45-64% calories men need 30g/d of fiber women need 21 g/d restriction of lipids can decrease quality of life (20-35%) water
how much water should we encourage?
6-8oz cups per day
how much caffeine has a diuretic effect on younger individuals?
~500mg
how much caffiene increases the likelihood of urinary incontinence?
> 200mg/d
how much caffeine increases men’s likelihood of moderate/severe UTIs?
> 250mg/d
what micronutrients do we need to watch as we age?
vitamin B12 vitamin D folate calcium potassium sodium zinc
how intake of vitamin B12 is associated with what?
achlorohydria
