An elderly friend asked Huazi that after entering old age, his appetite became worse, his health was not very good, what kind of nutritional products should he eat to prevent himself from getting sick, which could not only ensure the quality of life, but also not add trouble to his children. He saw a lot of "nutrition and health products for the elderly" on the market, but he didn't know whether it was suitable for himself and didn't dare to buy it.
Huazi told him that the digestive and absorption function of the elderly is weak, and it is necessary to pay attention to nutritional supplementation to maintain their own health, mainly paying attention to supplementing 4 nutrients that are easy to lack, which can prevent disease and save money.
First, pay attention to vitamin D supplementation
After entering old age, the most common disease is osteoporosis. Men's testosterone and women's estrogen will decline with aging, and they are prone to bone calcium loss.
When it comes to bone calcium loss, many people's reaction is that they should supplement calcium, but in fact, many people's diets are not deficient in calcium, but lack vitamin D to promote calcium absorption, so even if they eat calcium tablets, they still cannot absorb vitamin D. Therefore, vitamin D supplementation is more significant than calcium supplementation.
Sunlight can provide "no money" vitamin D, and human skin, when exposed to sunlight, uses cholesterol to synthesize vitamin D. In milk, eggs, marine fish, mushrooms, cauliflower and other foods, it is also rich in vitamin D. As long as the diet is balanced and the sun is maintained for 1 to 2 hours a day, most elderly people will not be deficient in vitamin D.
It is important to note that if vitamin D supplements are used, care should be taken not to overdose, otherwise it may cause vitamin D poisoning. You can go to the hospital to check the serum 25-hydroxyvitamin D, if it is higher than 50 mmol/L, then the "food supplement" can be done, and there is no need to take vitamin D supplements.
Second, pay attention to supplementing dietary fiber
The elderly need to pay attention to the prevention of constipation, constipation will not only increase pain, but also in the force of defecation, abdominal pressure, chest pressure will increase, there is a possibility of inducing cardiovascular and cerebrovascular diseases. To prevent constipation, it is necessary to supplement with enough dietary fiber.
Dietary fiber is a special nutrient, because after it is eaten, it will not be absorbed by the human body, but absorbs water in the digestive tract, which can produce a feeling of fullness, reduce the total amount of food intake, soften feces, and also adsorb harmful substances in the intestine such as fat, cholesterol, bacteria, etc., and promote fecal excretion.
Dietary fiber is mainly found in whole grains, followed by vegetables, legumes and fruits. It is recommended to replace one-third of the daily staple food with coarse grains, eat more vegetables, and ensure dietary fiber intake, which can prevent constipation and reduce the risk of bowel cancer.
Third, pay attention to supplementing probiotics
A person is not a single living organism, but a synthesis of ecosystems. In our intestines, there are many probiotics that coexist with the human body, which can help us digest and decompose food, provide vitamins, inhibit the growth of harmful bacteria, and enhance human immunity.
The elderly are prone to flora disorders, which can lead to long-term diarrhea, constipation, indigestion and other problems, and are also easy to induce other diseases, so we should pay attention to probiotic supplementation. Probiotics are found in foods such as low-temperature yogurt, sauerkraut, tempeh, and aged Pu'er tea, and probiotics can be supplemented with regular consumption.
It should be noted that foods containing probiotics need to be eaten with meals or after meals, which can reduce the damage of stomach acid to probiotics and play a better health care role. However, people with severe dysbacteriosis need to be regulated by probiotic drugs under the guidance of a doctor.
Fourth, pay attention to vitamin C supplementation
Vitamin C is very important to the human body, its functions are involved in the synthesis of proteins, enhance the strength of blood vessel walls, reduce vascular fragility, reduce spontaneous bleeding, delay arteriosclerosis, can eliminate free radicals, antioxidants, but also promote iron absorption, prevent anemia. However, vitamin C cannot be synthesized by the human body, nor can it be stored in large quantities, and it is necessary to pay attention to supplementation.
In the green pepper, jujube, strawberry and other fresh vegetables, fruits, are rich in vitamin C, eat a pound of vegetables, half a pound of fruit every day, you can meet the body's needs for vitamin C. However, many elderly people have a bad appetite, eat a single diet every day, and are prone to vitamin C deficiency.
If you need to take vitamin C supplements, you can use a few yuan a bottle of vitamin C, although dozens of yuan, hundreds of dollars of vitamin C supplements taste better, but in the same dose, the role is the same, there is no need to spend more money.
To sum up, vitamin D, probiotics, dietary fiber, vitamin C, is the elderly population is prone to lack of nutrients, through a balanced diet can be reasonably supplemented. Everyone should understand that the effect of "food supplements" is greater than that of "medicine supplements", and usually pay attention to dietary diversification, which can prevent diseases and do not have to spend more money. If nutritional supplements are needed, choose under the guidance of a doctor or pharmacist to avoid spending too much money. I am a pharmacist Huazi, welcome to follow me and share more health knowledge.