Diet needs change as bodies change

As human beings age, changes occur in our metabolisms that can have a signifi cant effect on our health and well-being unless we take the proper steps to work with those changes, according to health specialists.

The measure of our metabolism, known as the basal metabolic rate, is what doctors use to keep tabs on how our human machine is running.

Several factors are of concern to doctors as we age, said Dr. Esther M.

Holloway, doctor of bariatric medicine at Medical Weight Loss Clinic of Louisiana.

They include calories, protein levels, exercise regimens and the intake of a number of essential vitamins and nutrients. Making sure those levels are at the right place is important to keeping us healthy, Holloway said.

“Our metabolism slows down as we get older so we need fewer calories to maintain the same body weight,” she said.

“One of the things most people do not do is get enough protein in their diet.”

She said getting enough protein helps maintain muscle mass as we age. Muscle, she said, burns more calories at rest.

“The less muscle we have, we tend to put on weight. We want muscle mass as we get older so that we stay active; you have less chance of falls and breaking bones,” Holloway said.

A good diet should also include things like fi sh oil from saltwater fi sh. Holloway said, “It reduces infl ammation. It helps with our triglycerides.”

She said eating saltwater fi sh almost every day is a good way to get the recommended amount of fi sh oil. Eating most of the fi sh available in restaurants and groceries won’t do it, she said, because those fi sh are farm-raised.

“They do not have as much fi sh oil in them as the wild-caught Alaskan salmon, for example. It’s important to get 2 grams of fi sh oil a day,” she said.

If you don’t live near the ocean, supplements are your best, if not ideal, option Holloway said.

“It’s best to get things naturally in the diet, and I do encourage eating fi sh from the ocean. However, don’t think you’re going to get enough that way.”

Other vitamins that decrease as we age include D, B12 and the mineral calcium.

Holloway said even younger people can be defi cient in vitamin D, which comes from sunlight.

“Our body uses that vitamin D in a lot of ways; one of the most important is for our bone health,” she said.

Holloway noted that dermatologists warn us of over-exposing our skin to the sun because of its damaging rays, but a balance is needed, she said.

She also suggested asking a physician to check your vitamin D level to be safe.

Most people are aware of the benefi ts of calcium in the diet in terms of bone health. Holloway said calcium and vitamin D need to work together to keep bones strong.

The popularity of the vegetarian lifestyle can provide health improvements if care is taken to watch your vitamin and mineral levels, Holloway said.

She said vegans, people whose diet consists only of plant material and no animal products need to pay close attention to their B12 levels. B12, also called cobalamin, plays a major role in the normal functioning of the brain and nervous system and in the production of blood. She said there are some algae-based B12 products available over the counter.

Another dietary option is the so-called raw diet of uncooked food.

Holloway said she agrees with the regimen in theory and said, “It’s benefi cial to eat fruits and vegetables raw, or at least not overcooked. Don’t boil them all day long.”

Probably the biggest issue for aging bodies is the battle of the bulge, obesity, Holloway said.

“It’s the No. 1 health problem facing America. We have a problem with obesity in this country because there is an excess of sugar and carbohydrates in our diet. A can of soda can have 10-13 teaspoons of sugar, depending on the brand.”

Holloway said a diet rich in whole grains and fi ber keeps the colon healthy but warned that overdoing the whole grains can lead to weight gain.

So, what’s a healthy aging person to do?

“We need lots of fresh fruits and vegetables, obviously. We get a lot of vitamins, a lot of anti-oxidants, from them,” Holloway said.

“We need plenty of protein, so we don’t lose muscle mass.”

But we need to make sure that we’re not eating excessive sugar and carbohydrates and making sure that we’re not putting on weight.”

– Joe Todaro

SNACKING ON THE GO

(BPT) - In today’s busy world, snacking on the go is a fact of life.

Sometimes it’s tough to remember portion sizes for snacks when you’re busy at home or at the offi ce. The best tool to use when portioning your snacks is actually always with you - your hand.

• The size of your thumb = a serving of cheese

• Two thumbs = a serving of your favorite nut butter

• A handful = the number of nuts you should eat

• A balled fi st = a serving of fruits or veggies