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Star Bulletin Young at Heart
Alan Titchenal
 & Joannie Dobbs
                  Wednesday, September 21, 2016

 

Eat well to age well, but don't overdo it

Grandmother used to say that getting old is not for sissies. The significance of her simple statement may not hit home until an aging person finds that they no longer rebound from a simple injury like they did when they were younger.  As we age, the production of a variety of hormones changes significantly and the ability to repair, even from slight injuries, can take much longer than it did when we were younger. 

Both maintaining and repairing the body depend on an adequate and steady supply of all the essential nutrients from the foods we eat. Even basic functions like dealing with the inflammation caused by an injury or an illness depends on meeting basic nutrient requirements.  If one nutrient is in short supply or calories needs are not met, normal repair is compromised and basic body functions can decline. 

Often overlooked and misunderstood is the fact that even though our calorie needs drop with age due to a gradual reduction in physical activity and muscle, the need for nutrients does not decline. Requirements for vitamins, minerals, and even protein do not decline. The need for some, like vitamin B12, even increases. There also is evidence that protein needs increase in older people. Consequently, the quality of the diet needs to improve – provide more nutrients along with fewer calories.

The common experience of daily pains such as muscle or joint pain can trigger desires to find a quick fix. Many turn to pain medications, start eating more of the so-called “superfoods,” or take supplements promoted to prevent aging. Of course, the hope is that changing eating habits to incorporate the latest food fads will reverse years of wear and tear from a busy and/or abusive lifestyle, regaining a bit of the vigor from their youth. Although eating healthfully is critical for healthy aging, just piling on the latest superfoods and supplements can create imbalances that harm health. It is important to proceed cautiously.

Superfoods often are hyped as if they can provide the benefits of strong medications without the potential for dangerous side effects possible with drugs. But how is this possible? The potentially beneficial components in so-called superfoods are chemicals. Like any chemical that we ingest, there is a limit to the amount that is safe to consume. For example, some of the “healthy” superfoods contain high levels of minerals that can be neurotoxic when consumed excessively over time. A cup of granola with a cup of blueberries for breakfast followed by a spinach and tofu dish for lunch can exceed the adult daily tolerable upper intake level for manganese – and you haven’t even had dinner. Foods like whole grain muffins made with the usual aluminum-based baking powder are another concern. When chronically overconsumed, both manganese and aluminum have the potential to damage the brain and other parts of the nervous system. It all comes down to balance. Not too much, not too little . . . .

As mentioned previously, maintaining a body (and mind) that functions as it did when we were younger requires an adequate supply of all essential nutrients along with the calories needed for the constant replacement of cells. Transporting these nutrients throughout the body (including the brain) requires the nutrients necessary to maintain the components of adequate blood – water, protein, iron and a number of other vitamins and minerals.
Here are some “Super Tips” to aging well:

1. Don’t skip meals. It can be difficult to get an adequate intake of all essential nutrients in just one or two meals. Not hungry? Remember that dehydration can decrease appetite and the sense of thirst often declines with age. Drink enough, but, again, don’t overdo that either.

2. Choose nutrient-dense foods (foods with more nutrients relative to their calories). Because some essential nutrients are not absorbed as efficiently as we age, eat those wholesome foods first and save the low-nutrient sugary snacks and desserts for after the meal.

3. Consume enough protein. A growing body of research shows that the optimal daily protein intake increases as we age. To prevent muscle and bone loss in older people, some studies suggest that optimal protein intake may be double traditional recommendations or even a bit higher. This translates to about 0.7 to 0.9 grams per pound of body weight. Consider having a high protein food with each meal, even if it is just a scoop of cottage cheese on a fruit salad. How does this relate to food? Four ounces of skinless boneless chicken provides about 30 grams of protein (225 calories); half a cup (4 oz) of 2% cottage cheese has 11-14 grams of protein (100 calories); and half a cup (4 oz) of firm tofu has 8-11 grams of protein (70-80 calories).

4. Include enough high potassium foods. The main sources are fruits and vegetables, including potatoes.  Coffee also provides potassium.

5. Don’t overdo foods or supplements deemed to be “healthy.” Even some supplements of the highly touted turmeric have been found to contain arsenic, cadmium, and lead.

6. Use non-aluminum baking powder whenever baking.

7. Exercise within your capacity and get enough good sleep.

Overall, all food groups are important. Each group offers a unique and complementary array of essential nutrients that make it important to eat a wide variety of foods both across and within all of the food groups.



Alan Titchenal, Ph.D., C.N.S. and Joannie Dobbs, Ph.D., C.N.S.
are nutritionists in the Department of Human Nutrition, Food and Animal Sciences,
College of Tropical Agriculture and Human Resources, UH-Manoa.
Dr. Dobbs also works with the University Health Service

© 2016 Honolulu Star-Advertiser -- http://www.staradvertiser.com
http://www.nutritionatc.hawaii.edu/YoungHeart/eat_well.pdf

NutritionATC
Human Nutrition, Food & Animal Sciences · University of Hawai`i at Mānoa
1955 East-West Road · Honolulu, HI 96822
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