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Clinical Nutrition > Nutrition in Aging > Flashcards

Nutrition in Aging Flashcards

1
Q

when does bone density increase until?

A

30-35 years

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2
Q

when does your body composition change?

A

31-50 years

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3
Q

when does testosterone drop?

A

40-50 years, weight gain due to less exercise

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4
Q

what happens when you get older? (51-70 years)

A

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

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5
Q

SIRT 1

A

longevity protein

associated with increased healthspan

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6
Q

what induces/restricts SIRT1?

A

caloric restriction, red wine, purple grape juice and other antioxidants induces
overnutrition inhibits

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7
Q

what are the physiologic changes in body composition?

A

sarcopenia (prevent with weight bearing exercise)
sarcopenic obesity
sedentary death syndrome
(minimum 150 moderate intensity exercise/week)

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8
Q

what happens to smell and taste when we age?

A

decreases as we age
medications can also change taste and smell acuity
watch added sodium

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9
Q

what are oral physiologic changes as we age?

A

tooth loss, dentures, xerostomia cause chewing issues

focus on soft, pliable foods

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10
Q

what are some physiologic changes in the GI?

A

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

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11
Q

what are some physiologic changes in the CVD as we age?

A

low sodium diets

disease of lifestyle

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12
Q

what are some neurologic physiologic changes as we age?

A

slight cognitive decline can affect ability to eat, chew and swallow

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13
Q

pressure ulcers

A

increase protein to 1.2-1.5 g/kg/d
protein needs to be 30-35kcal/g/d
replace micronutrients as necessary

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14
Q

age related macular degeneration

A

diet rich in carodenoids and zinc can delay

stay at healthy body weight and don’t smoke

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15
Q

glaucoma

A

caused by HTN, diabetes and CVD

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16
Q

cataract

A

diet high in antioxidant can delay

limit UV exposure

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17
Q

diabetic retinopathy

A

control blood glucose

18
Q

what are the macronutrients we need to be concnerned about as we age?

A 
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
19
Q

how much water should we encourage?

A

6-8oz cups per day

20
Q

how much caffeine has a diuretic effect on younger individuals?

A

~500mg

21
Q

how much caffiene increases the likelihood of urinary incontinence?

A

> 200mg/d

22
Q

how much caffeine increases men’s likelihood of moderate/severe UTIs?

A

> 250mg/d

23
Q

what micronutrients do we need to watch as we age?

A 
vitamin B12
vitamin D
folate
calcium
potassium
sodium
zinc
24
Q

how intake of vitamin B12 is associated with what?

A

achlorohydria

25
Q

low vitamin D can lead to?

A

impaired synthesis from skin and renal issues

26
Q

what should be monitored if you are supplementing folate?

A

B12

27
Q

what helps decrease BP?

A

potassium

28
Q

hypernatremia?

A

common due to excess salt and dehydration

29
Q

zinc aids in what?

A

immune function, sense of taste, wound healting

30
Q

what carbs accelerates aging?

A

glucose

31
Q

what carbs extends lifespan?

A

low glycemic index

32
Q

what proteins accelerate aging?

A

animal rptein

processed red meat

33
Q

what proteins extend lifespan

A

plant protein

34
Q

what fats accelerate aging?

A

saturated and trans fat

35
Q

what fats extend lifespan?

A

unsaturated fats

36
Q

what should we be doing with calories?

A

limit calories, especially at night

stop eating when 80% full

37
Q

blue zone motto?

A

breakfast like a king
lunch like a prince
dinner like a pauper

38
Q

where is the best place to get carbs?

A

whole plants (vegetables)

39
Q

are oils or solid fats better for you?

A

oils

40
Q

when do you need more protein? less?

A 
50-65= weight in lbs/3
>65= more is better
41
Q

blue zone foods

A 
beans
greens
sweet potatoes
nuts
olive oil
oats
barely
fruits
green/herbal teas
tumeric
42
Q

how can you help yourself get healthier?

A

surround yourself with the right people

Clinical Nutrition (19 decks)

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