BE NUTRIENT SAVVY

What are you missing?

Getting older means fewer calories but more of some nutrients. Gary Trickett explains

AS WE AGE our nutritional requirements change. We tend to need fewer calories to maintain our body weight because our activity levels, mobility and muscle mass decrease. If we were to continue eating the same number of calories per day as we did when younger we’d soon pile on the pounds, especially around our middles. This is particularly true for women during and post menopause. But, whilst we may need fewer calories, there are certain nutrients we need more of. irst things first ma e sure your diet is as supportive as it can be. Eat plenty of fruit and egeta les at least fi e portions a day as these provide vitamins and minerals, as well as fi re hi h is important for healthy digestion and to help prevent constipation.

Complex carbohydrates are needed for energy some itamins and fi re and an e found in wholegrains, whole wheat pasta, brown rice, brown bread, green vegetables, beans, lentils and pulses. And balance your carbs with protein. Protein keeps you full for longer and also delivers key amino acids that are needed for tissue repair and the production of neurotransmitters. inally ma e sure you drin su ient water. We need water to pee, poo and perspire - ultimately to excrete waste and ush out toxins u ient ater also ena les the kidneys to do their job properly and helps prevent kidney stones.

When we age our thirst receptors can work less well, making us more prone to dehydration. How much water you need will vary according to your daily activity. On average, men need at least two litres of water a day, and women at least 1.6 litres. The NHS recommends drinking between six to eight glasses a day.

Ageing is also linked to a decrease in stoma h a id hi h an a e t the a sorption of nutrients, such as vitamin B12, calcium, iron and magnesium. To aid stomach acid production chew your food! As obvious as it may sound, so few do. Chewing not only breaks your meal down into a manageable size, it also alerts the stomach to the imminent arrival of food, giving it time to produce the digestive enzymes it needs to break food down. For a helping hand with digestive enzymes, a digestive supplement like Molkosan Fruit taken half an hour before each meal can also help.

Nutrients that become especially important as you age include protein, vitamin D, calcium and vitamin B12.

It’s common to lose muscle and strength as you age. Typically we lose between 3% and 8% muscle mass each decade after the age of 30. This can eventually lead to weakness, fractures and generally poor health. Eating more protein on a regular basis can help to maintain muscle mass by up to 40%. A review of 20 recent studies in older people found that eating more protein or taking protein supplements may slow the rate of muscle loss, increase muscle mass and help build more muscle. Protein is relatively easy to source from your diet with lean white meats, tuna, tofu, lentils, yoghurt and eggs being some of the best protein providers.

Vitamin D and calcium are also needed in greater supply. They are important for several reasons but especially so for bone health. As we age we naturally lose bone density, which means we’re more prone to fractures and breakages. Calcium is the most abundant mineral in the body and with 99% found in bones and teeth, it’s hugely important in the fight against osteoporosis and vitamin D helps the body to absorb calcium.

Try to eat four servings of calcium-rich foods a day. These include dairy products such as yoghurt, skimmed milk and cheese ut ear in mind heese an e di ult to digest). Spinach, broccoli, beans, peas, sardines and pilchards are also excellent calcium providers and they contain heaps of magnesium, which is also important for calcium absorption.

Food sources of vitamin D include cod li er oil and oily fish ut supplements providing both calcium and vitamin D are usually recommended to ensure adequate levels in older adults. A Vogel’s Balance Mineral Drink provides calcium and vitamin D3, as well as other important minerals such as magnesium, zinc and potassium.

Vitamin B12 is essential for making red blood cells and maintaining healthy brain function. Studies estimate that up to 30% of people over the age of 50 have a reduced ability to absorb vitamin B12 from their diet, hi h o er time an ause defi ien y

Again the reason for this has to do with insu ient le els of stoma h a id itamin B12 in the diet is bound to proteins in the food you eat. Before your body can use it, stomach acid must help it separate from these food proteins. Reduced stomach acid production can result in less vitamin B12 being absorbed from the food you eat. If you follow a vegan diet you’re even more at risk of defi ien y e ause itamin is mainly found in animal products. Non-animal B12 an e sour ed from fortified foods su h as breakfast cereal and yeast extracts, but a supplement is often recommended to avoid defi ien y hen supplementing ith vitamin B12, the Vegan Society recommends taking at least 10mcg daily.

For further information, visit Gary and his team at The Health Store, West Bridgford or call 0115 9814080.