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Senior citizens can enjoy their golden years when they eat healthily and exercise regularly to stay active and be happy
RETIREE Lim Kim Hock caught the trekking bug after his return from a 13-day hike along the Lantang/Gasaikund/ Helambu trail in Nepal in 2008.
Driven by his passion for photographing the lesser known landscapes and mountains which are accessible only on foot or horseback, Mr Lim has since gone on many treks and taken lots of beautiful photos.
At 61, he is usually among the oldest in the group. But this is hardly a hindrance in his new hobby, which motivates him to keep fit and healthy.
Mr Lim says: "Trekking requires one to be physically fit and healthy, especially for trails graded medium and above. For me, I have to do strength building and flexibility exercises. These ensure that I have the strength and nimbleness to walk on uneven and rocky terrains."
Nutrition-wise, Mr Lim avoids red meat, deep fried stuff and fast food. He starts the day with a cup of coffee and three to four slices of wholemeal bread. For lunch and dinner, he usually eats rice, vegetable and steamed fish. He also has three to four servings of fruits daily.
Senior citizens like Mr Lim have what it takes to stay active and healthy. The combination of a balanced diet, moderate exercises and the right attitudes are key to ageing gracefully, say the experts.
Dr Chan Kin Ming (right), a senior consultant geriatrician, says: "Protein is very important and can be found in meat, eggs, fish or beans. Many elderly who take an inadequate amount of proteins end up with protein calorie malnutrition. They have poor wound healing, loss of muscle mass, weakness of muscles and swollen feet as a result of low blood albumin."
Fibre, which is found in leafy vegetables and fruits, is essential for maintaining good intestinal health and preventing constipation. It is also a good source of folic acid and is essential for the nerves and blood. Fibre also helps to reduce lipids in addition to being a good source of vitamins and minerals.
Vitamins Bs, especially B12, is essential for the nerves, brain and food. Up to 30 per cent of elderly people are unable to absorb naturally occurring Vitamin B12 well and they become deficient in it.
Calcium and vitamin D are important for bone health, while vitamins A, C and E and minerals like selenium and zinc are important to protect the elderly from chronic diseases as they have anti-oxidic properties.
Dr Chan says many senior citizens are concerned about their frailty and nutrition.
He says: "Poor nutrition is usually a cause of frailty and in turn, frailty will cause poor feeding and hence, poor nutrition. Poor nutrition is also a cause of lower immunity."
These health issues are not an inevitable part of growing older and the negative impacts can be minimised if a person takes proper care of his health.
Frailty, for instance, is characterized by sacropenia, or the loss of muscle mass. Those who grow older with a larger muscle mass – due to regular exercises when they were younger – will have more buffer even when the muscles start to shrink.
But for those who start off with a small muscle mass, any further shrinkage due to old age, poor nutrition and lack of movements will be felt more severely.
As for food, Dr Chan says there is no need to reduce the calorie intake if the seniors remain active and the weight is constant.
A weakened immunity is another common complaint among senior citizens. Dr Chan says: "Our immune system does deteriorate as we age, starting from the skin, which is arguably the largest immune organ in that it is often the first line of defence against any invading organism."
Thinning and cracks in the skin are often breaches to the body's defence and that's why skin infection is common in the elderly. Then there are changes in the white blood cells' function and ability to kill and eradicate the offending agent from the body.
When the immune system is weakened, the senior citizen is more prone to infections caused by bacteria and viruses.
To boost immunity, have an adequate intake of fluids and nutrition like vitamins A, B, C and E, minerals such as zinc, and food rich in anti-oxidants such as strawberries, tomatoes, mushrooms, soya beans, and adequate proteins.
Pill popping is not an option for Dr Tan Yong Teck, 62, a general practitioner. He brisk walks for 45 minutes every morning and eats brown rice and steamed dishes. He says it is better to get nutrients from a balanced diet.
He hardly falls sick and attributes this to his healthy diet and exercise regime.
Dr Chan does not encourage senior citizens to routinely take supplements because some of these may have unpleasant side-effects.
Furthermore, when the seniors are sick and not eating well, it is not just the vitamins and minerals that are affected but the whole nutrition of the person also suffers in terms of the water intake, protein and calories.
"Under such circumstances, I would recommend that they take Ensure Life because it is a complete meal by itself and could also supplement whatever little the person is taking," says Dr Chan.
Old age is a time for enjoyment. Dr Chan says: "Unfortunately, if we do not look after ourselves well when we were younger and grow old with poor health and disabilities, it will severely curtail our enjoyment of life, and a large portion of our wealth accumulated in the younger days will be used to pay for health-care services instead of our enjoyment."
Agreeing, Mr Lim says: "Growing old means maintaining a healthy lifestyle and being able to move around independently. This is a chance for me to do things which I missed out when I was busy working. I would like to live a happy and healthy life and be able to pursue my passions."
– LEONG PHEI PHEI
For expert advice on adult nutrition, please contact Abbott Nutrition Careline at 6278–6220.
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