Chapter 1: Physiological changes after 50 years and their effect on nutrition
After 50 years, the human body undergoes a number of physiological changes, which have a significant effect on the needs for nutrients. The changes affect almost all body systems, including digestive, hormonal, bone and muscle. Understanding these changes is the key to adjusting the diet to maintain health and longevity.
1.1 Reducing muscle mass (sarcopenia)
Sarcopenia is an age -related decrease in muscle mass and strength. This process begins at about 30 years, but after 50 years it has been significantly accelerated. The loss of muscle mass leads to a decrease in metabolism, an increase in adipose tissue, a deterioration in physical function and increasing the risk of falls and fractures.
- Sarcopenia mechanisms:
- A decrease in protein synthesis: with age, the body’s ability to synthesize protein decreases, which complicates the maintenance of muscle mass.
- An increase in protein decay: an increased level of inflammatory cytokines and a decrease in hormone levels (for example, testosterone and growth hormone) contribute to the decay of muscle tissue.
- Decrease in physical activity: many people after 50 years become less active, which also contributes to the loss of muscle mass.
- Insufficient protein consumption: inadequate protein consumption exacerbates the loss of muscle mass.
- Impact on food:
- Increased need for protein: to prevent sarcopenia, it is necessary to increase protein consumption to 1.0-1.2 grams per kilogram of body weight per day. It is important to use high -quality sources of protein, such as low -fat meat, fish, poultry, eggs, dairy products and legumes.
- The distribution of protein during the day: uniform distribution of protein during the day (for example, 25-30 grams of protein at each meal) is more effective for stimulating protein synthesis than eating most of the protein at one meal.
- The need for strength training: strength training helps stimulate protein synthesis and increase muscle mass.
1.2 decrease in the function of the digestive system
With age, the function of the digestive system decreases, which can lead to various problems, such as constipation, bloating, heartburn and malabsorption of nutrients.
- Changes in the digestive system:
- Reducing the production of gastric juice: a decrease in the production of gastric juice (hypochlorhydria) complicates the digestion of protein and the assimilation of some nutrients, such as vitamin B12 and iron.
- Reducing intestinal motility: a decrease in intestinal motility leads to constipation and increasing the time of food transit through the intestines.
- A decrease in the amount of beneficial bacteria in the intestine: dysbiosis can lead to digestive problems, a decrease in immunity and an increase in the risk of inflammatory diseases.
- A decrease in the function of the liver and pancreas: a decrease in the function of the liver and pancreas can impede the digestion of fats and carbohydrates.
- Impact on food:
- Eating easily digestible food: it is necessary to eat easily digestible food, such as boiled or stewed vegetables, low -fat meat, fish and poultry.
- Sufficient fiber consumption: fiber helps to improve intestinal motility and prevent constipation. It is recommended to use 25-30 grams of fiber per day. Fiber sources include fruits, vegetables, whole grain products and legumes.
- The use of probiotics and prebiotics: probiotics (beneficial bacteria) and prebiotics (food for beneficial bacteria) help restore a healthy intestinal microflora. Probiotics can be obtained from fermented products such as yogurt, kefir and sauerkraut. Prebiotics are found in onions, garlic, bananas and asparagus.
- Reducing the consumption of fatty and spicy foods: fatty and spicy foods can aggravate digestive problems.
- The need to use enzymes: in some cases, digestive enzymes may be required to improve digestion of food.
1.3 changes in the hormonal system
With age, significant changes in the hormonal system occur, which affect metabolism, appetite and general health.
- Changes in the hormonal system:
- A decrease in estrogens in women: a decrease in estrogen during menopause can lead to weight increase, a change in fat distribution (fat accumulation in the abdomen), a decrease in bone density and an increase in the risk of cardiovascular diseases.
- A decrease in testosterone levels in men: a decrease in testosterone levels in men can lead to muscle mass, a decrease in libido, fatigue and depression.
- Reducing the level of growth hormone: a decrease in the level of growth hormone can lead to loss of muscle mass, an increase in adipose tissue and a decrease in energy.
- Violation of regulation of blood glucose levels: with age, the risk of developing insulin resistance and type 2 diabetes increases.
- Impact on food:
- Maintaining a healthy weight: maintaining a healthy weight helps to reduce the risk of developing cardiovascular diseases, type 2 diabetes and other age-related diseases.
- The use of products rich in calcium and vitamin D: calcium and vitamin D are necessary to maintain bone health and prevent osteoporosis.
- The use of products rich in phytoestrogens: phytoestrogens (plant compounds with estrogen -like activity) can help alleviate the symptoms of menopause. Phytoestrogens are contained in soybean, linen seed, tofu and pace.
- Limiting sugar consumption and processed products: restriction of sugar and processed products helps prevent insulin resistance and type 2 diabetes.
- The use of products rich in omega-3 fatty acids: omega-3 fatty acids have anti-inflammatory properties and can help improve the health of the heart and brain.
1.4 changes in bone tissue
With age, bone tissue becomes more fragile and subject to fractures (osteoporosis). This is due to a decrease in bone density and a change in its structure.
- Osteoporosis mechanisms:
- Reducing the level of estrogen: a decrease in estrogen levels in women during menopause accelerates the loss of bone mass.
- Insufficient consumption of calcium and vitamin D: calcium and vitamin D are necessary for the formation and maintenance of bone tissue.
- Decrease in physical activity: Physical activity stimulates the formation of bone tissue.
- Genetic predisposition: Genetic predisposition plays a role in the development of osteoporosis.
- Impact on food:
- Sufficient calcium consumption: it is recommended to use 1000-1200 mg of calcium per day. Calcium sources include dairy products, green leafy vegetables, tofu and enriched products.
- Sufficient consumption of vitamin D: It is recommended to use 800-1000 IU vitamin D per day. Vitamin D can be obtained from oily fish, egg yolks and enriched products. It is also important to spend enough time in the sun, since sunlight promotes the production of vitamin D in the skin.
- The use of products rich in vitamin K: Vitamin K plays an important role in the formation of bone tissue. Vitamin K is contained in green leafy vegetables, broccoli and Brussels cabbage.
- Salt consumption restriction: Excessive salt consumption can lead to calcium removal from the body.
- Limiting the consumption of caffeine and alcohol: excessive consumption of caffeine and alcohol can negatively affect bone tissue density.
1.5 Changes in the feeling of thirst and appetite
With age, the feeling of thirst and appetite decreases, which can lead to dehydration and insufficient consumption of nutrients.
- Mechanisms for reducing the feeling of thirst and appetite:
- A decrease in the sensitivity of thirst receptors: with age, the sensitivity of thirst for thirst for thirst in the brain decreases, which makes it difficult to recognize the signal about the need to drink water.
- A decrease in the level of hormones stimulating appetite: a decrease in hormones, such as ghrelin, can lead to a decrease in appetite.
- Take of drugs: some drugs can reduce appetite and cause dry mouth.
- Social isolation: Social isolation can lead to a decrease in appetite and insufficient nutrition.
- Impact on food:
- Regular use of fluids: it is necessary to regularly use fluid during the day, even if there is no sense of thirst. It is recommended to drink at least 1.5-2 liters of liquid per day. Liquid sources include water, tea, soups, fruits and vegetables.
- The use of nutrient and high -calorie foods: it is necessary to consume nutrient and high -calorie foods, even if the appetite is reduced. It is recommended to eat small portions of food several times a day.
- Preparation in an attractive form: cooking in an attractive form can stimulate appetite.
- Estimated food in the company: eating in the company can improve appetite and mood.
Chapter 2: basic food principles after 50 years
Given the physiological changes taking place in the body after 50 years, it is necessary to adjust the diet to ensure sufficient intake of nutrients, maintain health and prevent the development of age -related diseases.
2.1 Balance of macronutrients
The ratio of macronutrients (proteins, fats and carbohydrates) in the diet should be adjusted taking into account age -related changes.
- Squirrels:
- Recommended consumption: 1.0-1.2 grams per kilogram of body weight per day.
- Functions: maintaining muscle mass, synthesis of hormones and enzymes, strengthening immunity.
- Sources: low -fat meat, fish, poultry, eggs, dairy products, legumes, tofu, pace, nuts and seeds.
- Fat:
- Recommended consumption: 20-35% of the total number of calories.
- Functions: maintaining hormonal balance, assimilation of fat -soluble vitamins, brain health.
- Sources: avocados, olive oil, nuts, seeds, fatty fish (salmon, sardines, herring), vegetable oils (sunflower, corn, soybean). The consumption of saturated and trans fats should be limited.
- Carbohydrates:
- Recommended consumption: 45-65% of the total number of calories.
- Functions: energy for the body, intestinal health.
- Sources: fruits, vegetables, whole grain products (oatmeal, buckwheat, film, brown rice), legumes. The consumption of simple carbohydrates (sugar, sweets, white bread) should be limited.
2.2 The importance of micronutrients
Micronutrients (vitamins and minerals) play an important role in maintaining health and preventing the development of age -related diseases. After 50 years, it is especially important to ensure sufficient intake of the following micronutrients:
- Calcium:
- Recommended consumption: 1000-1200 mg per day.
- Functions: bone and teeth health, transmission of nerve impulses, muscle contraction.
- Sources: dairy products, green leafy vegetables, tofu, enriched products.
- Vitamin D:
- Recommended consumption: 800-1000 IU per day.
- Functions: Calcium assimilation, bone health, immunity.
- Sources: oily fish, egg yolks, enriched products, sunlight.
- Vitamin B12:
- Recommended consumption: 2.4 μg per day.
- Functions: the formation of red blood cells, health of the nervous system.
- Sources: meat, fish, poultry, eggs, dairy products, enriched products. After 50 years, it may be necessary to take vitamin B12 additives, since its absorption from food decreases.
- Potassium:
- Recommended consumption: 4700 mg per day.
- Functions: regulation of blood pressure, heart health.
- Sources: bananas, potatoes, sweet potatoes, spinach, legumes.
- Magnesium:
- Recommended consumption: 400-420 mg per day for men and 310-320 mg per day for women.
- Functions: regulating the level of glucose in the blood, bone health, muscle contraction.
- Sources: nuts, seeds, green leafy vegetables, whole grain products.
- Zinc:
- Recommended consumption: 11 mg per day for men and 8 mg per day for women.
- Functions: immunity, wound healing, skin health.
- Sources: meat, poultry, seafood, nuts, seeds, legumes.
- Antioxidants (vitamin C, vitamin E, selenium):
- Functions: Cell protection from damage by free radicals, prevention of chronic diseases.
- Sources: fruits, vegetables, nuts, seeds.
2.3 Hydration
Maintaining a sufficient level of hydration is important for health after 50 years. It is recommended to drink at least 1.5-2 liters of liquid per day.
- Fluid sources: Water, tea (green tea is especially useful), soups, fruits and vegetables (especially watermelon and cucumbers).
- Tips for increasing fluid consumption:
- Always have a bottle of water with you.
- Drink water between meals.
- Replace sweet drinks with water or tea.
- Use fruits and vegetables with a high water content.
2.4 fiber
Fiber plays an important role in maintaining the health of the digestive system, regulating the level of glucose in the blood and reduce cholesterol. It is recommended to use 25-30 grams of fiber per day.
- Sources of fiber: Fruits, vegetables, whole grain products, legumes, nuts and seeds.
- Tips for increasing fiber consumption:
- Replace products from white flour with whole grain products.
- Add fruits and vegetables to each meal.
- Use legumes several times a week.
- Add nuts and seeds to breakfast, salads and yogurt.
2.5 Restriction of harmful products
Limiting the consumption of harmful products is important for maintaining health and preventing the development of age -related diseases.
- Sugar and sweets: Excessive sugar consumption can lead to an increase in weight, insulin resistance, type 2 diabetes and cardiovascular diseases.
- Processed products: Processed products often contain a lot of sugar, salt, saturated and trans fats, as well as few nutrients.
- Saturated and trans fats: Saturated and trans fats can increase blood cholesterol and increase the risk of cardiovascular diseases.
- Salt: Excessive salt consumption can increase blood pressure and increase the risk of cardiovascular diseases.
- Alcohol: Excessive alcohol consumption can negatively affect the liver, brain and other organs.
Chapter 3: Drawing up an individual food plan
Drawing up an individual food plan that takes into account individual needs, preferences and health status is the key to maintaining health and longevity after 50 years.
3.1 Assessment of individual needs
Before drawing up a power plan, it is necessary to evaluate individual needs for nutrients. This can be done using a nutritionist or doctor.
- Factors that need to be taken into account:
- Age
- Floor
- Weight
- Height
- The level of physical activity
- Health status (presence of chronic diseases)
- Taking drugs
- Food preferences and allergies
3.2 Determination of nutritional goals
Determine your nutrition goals. This can be maintaining a healthy weight, reducing cholesterol, controlling the level of blood glucose, strengthening bones or improving the general state of health.
3.3 Menus compilation
Make a menu that meets your individual needs and goals.
- Approximate menu for one day:
- Breakfast: oatmeal with fruits and nuts, a glass of milk or yogurt.
- Lunch: salad with chicken or fish, whole grain bread.
- Dinner: baked fish with vegetables, brown rice.
- Snacks: fruits, vegetables, yogurt, nuts.
3.4 monitoring and adjustment
Regularly monitor your progress and adjust the power plan if necessary. Pay attention to changes in weight, energy level, well -being and health indicators (for example, cholesterol level, blood glucose levels).
Chapter 4: Nutrition for common diseases after 50 years
Food plays an important role in managing common diseases after 50 years, such as cardiovascular diseases, type 2 diabetes, osteoporosis and arthritis.
4.1 cardiovascular diseases
- Nutrition recommendations:
- Limiting the consumption of saturated and trans fats: Avoid fatty meat, fried foods, processed foods and baking.
- Increase in omega-3 fatty acids: use fatty fish (salmon, sardines, herring), linseed seeds and walnuts.
- Increase in fiber consumption: use fruits, vegetables, whole grain products and legumes.
- Limiting salt consumption: Avoid salted snacks, processed products and adding salt during cooking.
- Maintaining healthy weight: overweight and obesity increase the risk of cardiovascular diseases.
- Products useful for the heart:
- Vegetables and fruits
- Whole grain products
- Legumes
- Nuts and seeds
- Fat fish
- Olive oil
4.2 type 2 diabetes
- Nutrition recommendations:
- Monitoring the level of glucose in the blood: regularly measure the level of glucose in the blood and adjust the power plan if necessary.
- Limiting sugar consumption and processed carbohydrates: Avoid sweet drinks, sweets, white bread and other products with a high glycemic index.
- Increase in fiber consumption: use fruits, vegetables, whole grain products and legumes.
- Regular meals: eat in small portions several times a day to maintain a stable level of glucose in the blood.
- Maintaining a healthy weight: excess weight and obesity aggravate insulin resistance.
- Products useful for diabetes:
- Vegetables (especially Nekrahmalic)
- Fruits (with a moderate glycemic index)
- Whole grain products
- Legumes
- Low -fat meat, poultry and fish
- Nuts and seeds
4.3 Osteoporosis
- Nutrition recommendations:
- Enough calcium consumption: use dairy products, green leafy vegetables, tofu and enriched products.
- Enough consumption of vitamin D: consume fatty fish, egg yolks and enriched products. Spend enough time in the sun.
- The use of products rich in vitamin K: consume green leafy vegetables, broccoli and Brussels cabbage.
- Limiting the consumption of salt, caffeine and alcohol: excessive consumption of salt, caffeine and alcohol can negatively affect bone tissue density.
- Physical activity: regular exercises with a load help strengthen the bones.
- Bones healthy products:
- Dairy products
- Green sheet vegetables
- Fat fish
- Egg yolks
- Enriched products
4.4 Arthritis
- Nutrition recommendations:
- Anti -inflammatory diet: use products with anti -inflammatory properties, such as fatty fish, olive oil, fruits, vegetables, nuts and seeds.
- Limiting the consumption of products that cause inflammation: Avoid processed products, sugar, red meat and dairy products (for some people).
- Maintaining a healthy weight: overweight provides an additional load on the joints.
- Addresses: Some additives, such as glucosamine and chondroitin, can help reduce pain and joint inflammation.
- Products useful for arthritis:
- Fat fish
- Olive oil
- Fruits and vegetables
- Nuts and seeds
- Whole grain products
Chapter 5: Culinary advice and recipes for people over 50 years old
Cooking for people over 50 years old requires special attention to texture, taste and nutritional value of dishes. Here are a few culinary tips and recipes that will help you cook delicious and healthy dishes.
5.1 Culinary advice
- Use fresh products: Fresh fruits, vegetables, meat and fish have a brighter taste and contain more nutrients.
- Prepare steam, bake or extinguish: These preparation methods retain more nutrients than frying.
- Use herbs and spices: Herbs and spices can improve the taste of dishes without adding salt or sugar.
- Make mashed potatoes or grind products: This facilitates chewing and swallowing, especially for people with problems with teeth or swallowing.
- Add useful fats: Use olive oil, avocados, nuts and seeds for cooking.
- Cook in small portions: This helps to prevent overeating and provides freshness of dishes.
- Freeze the remains: Frozen residues can be used to prepare fast and light dishes in the future.
5.2 recipes
- Light chicken soup with vegetables:
- Ingredients: chicken broth, chicken fillet, carrots, celery, onions, potatoes, parsley.
- Preparation: boil chicken fillet in chicken broth. Add chopped vegetables and cook until cooked. Sprinkle with parsley.
- Baked fish with lemon and herbs:
- Ingredients: fish (salmon, cod, tilapia), lemon, olive oil, garlic, rosemary, thyme, salt, pepper.
- Cooking: Lubricate the fish with olive oil. Sprinkle with chopped garlic, rosemary, thyme, salt and pepper. Put lemon slices on top. Bake in the oven until cooked.
- Vegetable stew with tofu:
- Ingredients: tofu, onions, carrots, pepper, zucchini, tomatoes, garlic, olive oil, basil, oregano, salt, pepper.
- Preparation: Fry the tofu in olive oil. Add chopped vegetables and fry until soft. Add chopped tomatoes, garlic, basil, oregano, salt and pepper. Stew until cooked.
- Oatmeal with fruits and nuts:
- Ingredients: oatmeal, milk or water, fruits (apples, bananas, berries), nuts (almonds, walnuts), seeds (linen seed, chia).
- Preparation: Boil oatmeal in milk or water. Add chopped fruits, nuts and seeds.
- Smoothies with fruits and vegetables:
- Ingredients: fruits (bananas, berries, mangoes), vegetables (spinach, cabbage), yogurt or milk, nuts or seeds.
- Preparation: mix all the ingredients in a blender until a homogeneous mass.
Chapter 6: The role of physical activity in maintaining health after 50 years
Physical activity plays an important role in maintaining health and longevity after 50 years. Regular exercises help strengthen muscles and bones, improve the cardiovascular system, control weight, increase mood and reduce the risk of chronic diseases.
6.1 types of physical activity
- Aerobic exercises: Walking, swimming, cycling, dancing. It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or high intensity of at least 75 minutes a week.
- Power exercises: Heavy weights, exercises with its own weight, use of elastic tapes. It is recommended to engage in strength exercises at least twice a week.
- Flexibility exercises: Stretching, yoga, Pilates. It is recommended to perform flexibility exercises several times a week.
- Balance Exercise: Standing on one leg, walking along the line. Balance exercises help prevent falls.
6.2 Advantages of physical activity
- Strengthening muscles and bones: Physical activity helps to increase muscle mass and increase the density of bone tissue, which reduces the risk of sarcopenia and osteoporosis.
- Improving the cardiovascular system: Physical activity reduces blood pressure, cholesterol and the risk of cardiovascular diseases.
- Weight control: Physical activity helps to burn calories and maintain healthy weight.
- Fun increase: Physical activity stimulates the production of endorphins that improve mood and reduce stress.
- Reduction of risk of developing chronic diseases: Physical activity reduces the risk of developing type 2 diabetes, cancer and other chronic diseases.
6.3 Tips for increasing physical activity
- Start small: Start with 10-15 minutes of physical activity per day and gradually increase the duration and intensity of exercises.
- Choose classes that you like: If you like what you do, it will be easier for you to adhere to a regular training mode.
- Engage with a friend: To engage with a friend can be more motivating and interesting.
- Use a step-up or fitness tracker: Shagomer or fitness tracker can help you track your activity and motivate you to move more.
- Make physical activity part of your daily life: Walk on foot instead of driving by car, climb the stairs instead of using the elevator, do household chores.
Chapter 7: Psychological aspects of food after 50 years
Food after 50 years is not only a physiological, but also a psychological process. Emotions, habits and social factors can have a significant impact on the choice of food and food behavior.
7.1 Emotional nutrition
Emotional nutrition is eating food in response to emotions, not hunger. People prone to emotional nutrition can eat to cope with stress, sadness, boredom or loneliness.
- Tips for overcoming emotional nutrition:
- Determine the triggers of emotional nutrition: lead a diet to track when and why you eat when you are not hungry.
- Find healthy ways to cope with emotions: play sports, meditate, spend time with friends or family, do a hobby.
- Do not hold harmful products at home: if harmful products are not available, it will be more difficult for you to eat them in a fit of emotions.
- Allow yourself small bonds: you do not need to completely abandon your favorite products, but use them in moderate quantities.
- When to seek help:
If you feel that you cannot cope with emotional nutrition yourself, seek help from a psychologist or psychotherapist.
7.2 Food habits
Food habits are formed throughout life and can be difficult to irrelevant. However, if desired, you can change unhealthy food habits to healthier ones.
- Tips for changing food habits:
- Start small: do not try to change all your food habits at once. Start with one or two small changes and gradually add new ones.
- Be patient: changing food habits requires time and effort. Do not be discouraged if you have breakdowns.
- Plan your food meals: planning meals helps to avoid impulsive food solutions.
- Prepare at home: cooking at home gives you control over the ingredients and portions.
- Read the labels on products: pay attention to the content of sugar, salt, fats and calories in products.
- Using cognitive-behavioral therapy (KPT):
KPT is a method of psychotherapy that helps people change unhealthy thoughts and behavior. KPT can be effective for changing food habits.
7.3 Social aspects of food
Social factors, such as family traditions, cultural