It looks like, people have realised that we have to live with this Covid 19 virus for a long time, because as per the present situation in the country the virus is not going to disappear in near future. Even govt has realised that after such a long lockdown, we are able to contain the virus, but unable to eradicate same, so left with no choice, all the activities are being restarted slowly, domestic flights are going to start in limited way from 25th May, and limited rail routes are being opened from 1st Jun. I presume the lockdown 4 which is going to end on 31st May, will be the last lock down, and afterwards it should back to normal with strict precautions.
Now coming to health topic of the day- as you all are aware that PROTEINS are very essential for our body, but as we age our bodies process protein less efficiently. So it is imperative that the elderly people will need to have more protein intake. Now why do seniors have to eat proteins and what benefit they get from it? It is the case of more of protection and prevention of issues and diseases. In plain language we are what we eat, and food is big part of what our body becomes as well as the diseases that we contract.
Why Proteins– It is true that as we age, oral and dental issues, taste issues, issues with swallowing etc can hamper eating proteins. Also, some diseases may affect immunity, which affects the eating habits and life styles issues. All these factors, increase the risk of muscle deteriorating, and can, in turn, to lead to compromised mobility for the seniors. Research shows that due to all these factors, and whatever protein intake generally a person have, will decrease his mobility by 30% when the person comes to senior years. Secondly people who do need required quantity of protein or less protein are twice likely to have difficulty with walking or climbing stairs etc. All the above indicates that intake of sufficient protein as we keep ageing, is a must, to prevent mobility issues and also keep us healthy.
Recommended intake– After proper studies, the experts are of the opinion that Recommended Dietary Allowance (RDA) for senior is 1-2 grams of protein per day, per Kg of body weight. This is sufficient to address the physical needs of the ageing population. Point to be noted is that it is based on body weight and hence, can change from person to person. One thing also should be noted that high protein intake also damage kidney function, and specially for diabetic it can lead to serious issue. Diabetes diet advises more intake of proteins to control blood sugar level in the body. It is always best to check out with dietician and arrive at decent diet that balances the protein intake across three meals during the day. There are other illness like heart issues and blood pressure, where doctor suggest the patients to strictly follow a dietician’s advice to maintain body parameters. Any changes in intake of sugar, salt, potassium etc can cause havoc in people who are suffering from diabetes, heart and blood pressure issues.
Sources– The elderly adults should try to include white meats, fish and poultry, low fat dairy products, nuts and beans, pulses, legumes toned milk, egg white etc, apart from regular intake of fresh vegetables and fruits. Egg whites repair worn out cells and tissues, and hence it is an important source of proteins for senior citizens. However, if one is vegetarian, then that person could instead opt for paneer made from toned milk, which is an equally good substitute
We Indians are lucky in many ways as we usually have a lot of variety in our food and most of us are use to eating three full healthy meals in a day. Hence care should be taken to incorporate the suggested proteins into three meal, for variety as well as healthy reasons. This helps the ageing seniors to keep up their muscle mass and also builds their immunity and keeps them healthy.
Friends, I hope this information will be useful to you. If you come in senior category then you can adjust your diet as per above tips, and if you are still not in senior category, then this information will be useful in future.
Waiting for your views/feed backs/comments.
Anil Malik
Mumbai, India
21st May 2020.
R. N. Mungale.
As a very senior person I find information in this blog very useful.