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SEHH2045 2021 S2 L4 Nutrition Exercise Ageing
SEHH2045 2021 S2 L4 Nutrition Exercise Ageing
Minerals Help build bones and teeth; Many of the food source
aid in muscle function and
Senior and malnutrition
• Seniors are particularly vulnerable to malnutrition.
• Problems in addressing malnutrition in the seniors:
➢ Nutritional requirements poorly defined
➢ Both lean body mass and basal metabolic rate
decline with age
➢ An senior’s energy requirement per kilogram of
body weight is also reduced.
➢ Physical change
➢ Other factors affecting nutrients in take (see later)
• The process of ageing also affects other nutrient
needs. eg. require more of some nutrients and less
of others.
Special Nutrient Needs of seniors I
Water • Maintain adequate intake
Protein • Maintain muscle and ward off high cholesterol.
• Sources are meat and nuts
Calcium, • Maintain bone health and muscle
Vitamin D & • Source: fortified cereals and fruit juices, dark green leafy
Magnesium vegetables, canned fish with soft bones, milk and fortified plant
& beverages.
Vitamin B12 • Maintain and protect blood and central nervous system
• Deficiency causes anemia, tingling or numbness in the
extremities, fatigue, poor balance, and memory loss.
• Source include fortified cereal, lean meat and some fish and
seafood
Special Nutrient Needs of seniors II
Fiber • Fiber-rich foods help lower risk for heart disease and prevent Type 2
diabetes; maintaining proper digestive health and avoiding
constipation
• Source include whole-grain breads and cereals, and more beans and
peas, together with fruits and vegetables.
Potassium • maintain strong muscles and healthy blood pressure levels and vital
for cellular function
• Source of potassium include fruits, vegetables and beans. Select and
prepare foods with little or no added salt, or use herbs and spices
instead of salt.
Omega-3 • maintain heart and brain health, prevent reduced immune function
and depression. Also important for demetia patient
• Source of potassium include fruits, vegetables and beans. Select and
prepare foods with little or no added salt, or use herbs and spices
instead of salt.
Effects of ageing on nutrition
Change Effect
Sensory Impairment:
▪ Decreased sense of ▪ Reduced appetite
taste
▪ Decreased sense of ▪ Reduced appetite
smell
▪ Loss of vision and ▪ Decreased ability to purchase and prepare
hearing food
▪ Oral health/dental ▪ Difficulty chewing, inflammation, poor
problems quality diet
Altered energy need Diet lacking in essential nutrinets
Decreased physical Progressive depletion of LBM and loss of
activity appetite
Muscle loss (sarcopenia) Decreased functional ability, assistance
needed if with disability / swallowing
difficulties / pain
Psycholsocial (social Decreased appetite
isolation)
Environmental (financial) Limited access to food: poor quality diet
Cumulative Effect -> Progressive Undernutrition
M. H. Mohajeri et al. /
Nutrition 31 (2015) 261–275
•Nutrious diet
https://www.youtube.com/watch?v=bPBJJ-lxsXA
Exercise
For all human beings:
• The body has ability to respond or adapt to the
demands and stress of physical effort.
• Five components of fitness:
– Cardiorespiratory endurance (肺和心臟攝入和輸
送足夠量氧到活動肌的能力)
– Muscular Strength
– Muscular endurance
– Flexibility
– Body composition
Benefits of Exercises for Seniors is
the same as to young people
• Keep muscle toned & strong, help to stay independent
(including improve balance to prevents falls).
• Maintain health weight, bone density & strength,
heart & lungs functions (ie. gives more energy).
• Boosts immune system (prevent and delay diseases)
• Lower level of stress & improve mood to fight off
depression.
• May improve cognitive function
• Overall increase longevity
https://familydoctor.org/exercise-seniors/
Favorable Effects of Exercise on Ageing
Primary Ageing Secondary Ageing
Maximal Oxygen intake Coronary heart disease
Cardiac output Hypertension
Muscle mass and strength Obesity
Bone density Diabetes
Tissue elasticity Osteoporosis
Reaction time Chronic Obstructive
Pulmonary Diseases
Memory Depression
Proprioception Fall
Glucose metablism
https://www.theguardian.com/science/2018/sep/24/10-minutes-of-exercise-a-day-improves-memory
https://www.youtube.com/watch?v=rBUjOY12gJA ***
https://www.youtube.com/watch?v=KEhbYNmY3N4
Exercise, cognitive function, and aging
Jill N. Barnes
Advances in Physiology Education
June 2015 Vol. 39 no. 2, 55-62
The potential interactions and ideas of how variables associated with aging may interact
to affect cognition and how exercise may inhibit this process. The solid arrows indicate
interactions backed by research, and the dotted arrows indicate potential interactions
with less research focused on the association. CVD, cerebrovascular disease.
Generally 3 types of exercise
1. General exercise requires use of muscle at basic
form eg. walking around, doing house work etc.
2. Exercise increase stamina, benefit heart & lungs
functions, more exertion than general ones, eg.
running, cycling swimming. Aged people should start
slowly and gradually increase the intensity
3. Exercise increase strength & flexibility, eg. weight
lifting, yoga, stretching activities. It helps to increase
bone density, especially for women after
menopause
Overall: consult medical advice before proceeding,
especially after middle-age
https://www.youtube.com/watch?v=8BcPHWGQO44
https://www.youtube.com/watch?v=VxBAlya7npk
https://www.youtube.com/watch?v=z-tUHuNPStw
https://www.youtube.com/watch?v=Pd1orhP6aZE
https://www.youtube.com/watch?v=Djg1K11pBTk&list=
PLnmp76o4qxZsSPB-MGREF6CfpFV37l3ZQ
https://www.youtube.com/watch?v=t2BARtcikHs
https://www.youtube.com/watch?v=1Z_VH-uGKIM
https://www.youtube.com/watch?v=84rXHqjltjs
Exercises to slow down ageing
• How much https://www.youtube.com/watch?v=RRPOMg5XWv0