width="151" height="16" class="menuTitle"> border="0" width="9" height="12">HEALTH IN LATER YEARS border="0" width="9" height="12">SUPPLEMENTATION ADVICE border="0" width="9" height="12">DIETARY AND LIFESTYLE ADVICE border="0" width="9" height="12"> REFERENCES

Monthly Health Review, December 2000 href="newsletters_archive.php">(View previous newsletterss)

Health In Later Years

The average life expectancy of both men and women is around 85 years
with individual variations from 70 to 100. Studies carried out in some
countries have noted that people are living longer because the survival
rate from infectious diseases is increasing. In a few remote areas of
the world where certain individuals live until they are over 100, their
longevity is associated with hard physical labour!

Many people look forward to retirement, while few look forward to old
age. However, there are now more people experiencing a healthy old age
than ever before. As we age, energy requirements fall and our food intake
may also fall, but we still require a mixed diet providing a range of
nutrients, as our need for nutrients stays the same. As the content begins
to slow down, the intake of high fat foods and sugars should be reduced
to avoid putting on too much weight.

Some characteristics of Aging are:

• Loss of sensations - especially smell and taste.
• Deafness.
• Failing sight.
• OsteoArthritis.
• Osteomalacia - content levels of Vitamin D decrease with age, mainly
  as a result of restricted sunlight exposure, reduced dietary intake
  of vitamin D and reduced capacity of the Skin to produce vitamin D.
  This affects absorption of Calcium from the diet into the bone cells
  and may lead to osteomalacia, the demineralization causing softening
  or weakening of the bones (1).
• Osteoporosis - The literal meaning is 'porous bone'. It is a condition
  where bones lack their normal density resulting in an increased amount
  of Fractures. The whole skeleton is at risk, but the spine, hips and
  rib bones are more likely to be affected (1).
• Arterial disease.
• Reduction of glucose tolerance.
• Decline in muscle bulk and strength.
• Urinary problems - The filtering mechanism of the kidneys becomes
  less effective. Urinary tract Infections and incontinence are two common
  problems associated with aging (2).
• Memory loss, confusion, tiredness and dizziness.
• Weaker Immune System (3).

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Supplementation
Advice for Later Years

Multivitamin and mineral supplements can supply vital nutrients to the
content and are especially useful when the need for energy production falls
due to a sedentary lifestyle, and food intake falls to correspond with
the new way of life.

Research has shown that multivitamins and minerals can improve immunity
and decrease the risk of Infection in old age (4).

Antioxidant nutrients are vital for increasing the activity of enzymes
that defend the content from free radical attack (5). This may benefit heart
health, immune function and reduce death rates from cancer (6).

Low intakes of Folic Acid may result in high blood levels of homocysteine
- a factor that increases the risk of Coronary Heart Disease and Stroke.
Studies have shown the importance of Folic Acid supplements in reducing
homocysteine levels in the blood (7).

Further studies show that Folic Acid, B6 and B12 may be linked to reducing
the incidence of Stroke through lowering the levels of homocysteine (8).

L-lysine can enhance intestinal Calcium absorption and improve kidney
retention of absorbed Calcium. The combined effects may contribute to
a positive calcium balance, suggesting a potential role for L-lysine supplements
in preventing and controlling Osteoporosis (9).

Magnesium together with Fish Oil has some protective effect on the heart,
by lowering blood pressure and low-density lipoproteins (LDLs) (10).

Vitamin C is an antioxidant vitamin that may protect (LDLs) from oxidative
modification and therefore prevent Coronary Heart Disease (CHD). It has
been noted that a considerable number of adults do not eat enough fruit
and vegetables to get enough vitamin C from the diet (11). Vitamin C is
necessary for the activity of an enzyme used in collagen production, the
intra-cellular cement that holds the cells together (12).

Enrichment of the diet with Vitamin D, either through diet or food supplements
should be considered during the winter months (13).

There are numerous studies looking at Bilberry (Vaccinium myrtillus)
and its effect on eye health. Its action is through the anthocyano-sides,
which exert antioxidant activity and protect the fragile tissues of the
Eyes from free radical damage.

Cranberry may help to prevent urinary tract Infections because its high
fructose content may inhibit adhesion of E. coli to the walls of the urinary
tract (14).

Ginkgo biloba extracts have been shown to have benefits for sufferers
of "cerebral insufficiency" (lack of blood flowing to the brain). Symptoms
may include memory loss, confusion, tiredness, dizziness and Tinnitus
(15). Ginkgo biloba has also been used in age-related macular degeneration
(AMD). It has some specific antioxidant activity in the eye and may help
prevent free radical damage to the retina and macula (16).

Saw Palmetto is said to possess urinary antiseptic properties and has
been used for chronic and acute cystitis (17). Studies into prostatic
hypertrophy have found that saw palmetto statistically decreases both
frequency of urine production and Pain during urination (18).

Uva Ursi has been used successfully in the treatment of painful urination
and the involuntary passing of urine (incontinence). In one trial, 70%
of 915 participants experienced benefits after taking uva ursi (17).

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Dietary and lifestyle advice

If a person has spent his or her working life eating badly, then past
eating habits can catch up on them! It is never too late to improve the
diet and to part company with questionable lifestyle habits.

The highs and lows of a healthy diet

Depending on the individual's digestive habits, a diet following these
guidelines should be followed:

• High in complex and unrefined carbohydrates - pasta, brown rice, wholegrains
  and so on.
• Low in simple and refined carbohydrates - sugars, sweets, cakes, biscuits,
  jams and so on.
• High in soluble fibre from fresh fruit, vegetables, Oat Bran and linseed.
• Low in saturated fat from butter, lard, ready-made pies, pasties,
  cakes and biscuits.
• High in water and fluids.
• Low in salt.

Include a fair amount of protein preferably from cheese, eggs and soya
products. White meat and fish will also provide the 'essential' polyunsaturated
fats.

There is considerable evidence to suggest that the carotenoid lycopene
has significant antioxidant potential and may play a role in preventing
prostate cancer and cardiovascular disease. Tomatoes are a good source
of lycopene; it is the pigment that gives them their colour. To maximise
the availability of lycopene from the cell structure of tomatoes, they
are best cooked before being eaten.

Active older people may require as much food as they did in younger days
if they are constantly "on the go".

Studies show that immigrants take on the Stroke incidence rates of their
adoptive country. This suggests that diet and environmental factors may
be a causative factor of stroke. Trials show high intakes of Potassium
from eating more fruit and vegetables are likely to be beneficial. Excess
salt intake has been shown to influence the incidence of stroke (8).

Moderate exercise helps metabolic function . . .

Breathing, muscle relaxation, sleeping, digestion, and bowel habits may
all be improved by taking regular moderate exercise. This could be a brisk
walk for half an hour every day, gardening, swimming, cycling or ideally
a combination of all of these throughout the week.

References:

1. "The BMA Complete Family Health Encyclopedia", Ed. Dr. T. Smith.
   Dorling Kindersley. 1995.
2. NutriHealth Plus, 1997.
3. "Principles of Anatomy and Physiology", Tortora and Grabowski.
   Benjamin Cummings. 1996.
4. Lancet 1992; 340: 1124-27. Prof. R.K.Chandra.
5. Eur J Clin Nut, July 1996, 50;7:443-449.
6. EXS, 1992, 62: 368 - 97.
7. Am J Clin Nut, L. J. Liddell et al. Vol. 71, No. 6., June 2000.
   Pp. 1448-54.
8. BJN. S.E. Gariballa. Vol. 84. No. 1, July 2000, pp5-17.
9. Nutrition 1992; 8:400-405.
10. "Handbook of Dietary Supplements". Pamela Mason. Blackwell Science.
    1995.
11. Eur J Clin Nut. Taylor, Hampl and Johnston. Vol. 54, No. 7, July
    2000, pp 573-578.
12. "Healing Through Nutrition", Dr. M. R. Werbach. P217. Thorsons.
    1993.
13. Clin Exp Pharmacol Physiol, May 1991. 18:5, 265-8.
14. Lancet, 1999, 353; 9153:673. Kerr K.G.
15. Lancet, 7 Nov. 1996, 340:1136-1139.
16. Eye. 1998.12 (Pt 1): 127-33.
17. "Herbal Medicines", C Newall et al. The Pharmaceutical Press.
    1996.
18. Braekman J: The extract of Serenoa ripens in the treatment of
    Benign Prostatic Hyperplasia: A multi-centre open study. Current Therapeutic
    Res 55, 776-785, 1994.
    

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