Nutrition in Middle Age and Elderly.pptx

Nutrition for seniors

1. Nutrition in Middle Age and The Elderly Oa A PRESENTATION TO ECWA WUSE II COMBINED WOMEN AND MEN FELLOWSHIP MEETING BY DR. SUSANA ADAMS MPH, M Sc, MBA, Dip Lifestyle Med, D. Pharm Harvard-Trained Lifestyle Medicine Professional 16 MAY 2024

2. About Dr Susan DR. SUSANA ADAMS ( Nigerian-American Lifestyle Medicine Professional) Education Doctor of Pharmacy (Pharm D.), Long Island University, Brooklyn, New York, USA, 2007 Diploma in Lifestyle Medicine, Harvard Medical School, Massachusetts, USA, 2010 M.Sc. (Health Management), Benue State University, Makurdi, Nigeria MBA (Marketing), Ahmadu Bello University, Zaria, Nigeria MPH (Preventive and Promotional Medicine), Ahmadu Bello University, Zaria, Nigeria Leadership in Health Management, University of Washington, Washington, USA Professional Experience : Director of Wellness Services, Brooklyn Chiropractic & Wellness Centre, New York, USA Quality Control and Assurance Supervisor, Pfizer, Brooklyn, New York, USA Desk Head - Regulatory Intelligence, NAFDAC, Nigeria Founder & CEO, Dr. PhysiQ Global Health and Wellness Ltd, Abuja, Nigeria , 2015

3. About Dr. Susan ( Contd ) Key Achievements: Established Dr. PhysiQ Global Health and Wellness Centre, the first registered Integrative Medicine Centre in the Federal Capital Territory, Nigeria. Pioneered Nigeria's first Diabetes & NCD Specialist Centre and Integrative-Green Hospital Pharmacy, licensed by the Pharmaceutical Council of Nigeria. Collaboration with renowned hospitals and wellness centers globally, including Medical Park – Antalya, Turkey; Emirates Specialist Hospital, Dubai; and Mediquai Swiss Clinic AG Utoquai , Zurich, Switzerland. Authored the book " Everything Heals: A Practical Approach to Healing and a Sickness Free Life ," focusing on health improvement and holistic wellness. Recipient of numerous awards, including the African Women in Leadership "Award of Excellence" as the Phenomenal Woman of the Year 2021. National Committee Affiliations: Member, Committee to Develop a National Policy for Complementary & Alternative Medicine (CAM), Nigeria. Member, Standards Organisation of Nigeria Healthcare National/Mirror Technical Committee Interests: Skydiving, Health Advocacy, Community Outreach, Making a Positive Impact

4. Agenda Introduction to Nutrition and Types of Nutrients Common Issues that impact older adults nutrition Gut Health Food as Medicine Balance Meal Water as Medicine Detoxification Fasting Eat to Heal vs Eat to Kill Eat with the Sun Meal Planning Formula for Health Enhancement and Sickness Free Body

5. Middle Age: 45 ≤ 65 yrs Elderly: > 65 yrs Age Category of Concern

6. Nutrition Amount of food needed to maintain health changes over life span Metabolism and nutritional absorption decreases with age. Physical changes related to aging affect nutrition.

7. Importance of Nutrition In Aging Aging is an inevitable and natural process Good nutrition and physical activity can improve the quality of life Healthy habits may lower disease risk Proper nutrition slows down the impact on aging such as wrinkles, arthritis, poor eyesight, memory loss etc

8. Food nourishes you with more than 40 different nutrients. These nutrients are grouped into 6 categories. Carbohydrates Proteins Fats Vitamins Minerals Water Eating a variety of foods to provide these nutrients is essential to good health. Types of Nutrients

9. Common Issues that Impact Older Adult Nutrition Hydration-30 ml/kg body weight Mobility Teeth Appetite Timeliness Choice of food Fiber Chronic illnesses and medications for them Reduced Income

10. The gastrointestinal (GI) system is referred to as the “gut”. About 200 different species of bacteria, viruses and fungi live in the large intestine. The bacteria and other micro-organisms in the gut are known as gut microbiome. The bacteria help to break down food, turning it into nutrients the body can use. Gut Health Picture of the Colon (Gut)

11. Gut Health A Healthy Gut Supports A Robust immune system A healthy heart A healthy brain A better mood Restful sleep Efficient digestion The Gut System

12. Gut Health Signs of an Unhealthy Gut  Ulcer Constipation Bloating Low blood sugar Lazy Bowel syndrome Stomach upset A high-sugar diet   Unintentional weight changes Sleep disturbances or constant fatigue   Skin irritation   Autoimmune conditions   Food intolerance   Healthy Gut Unhealthy Gut

13. Think of food as medication . It is the single most important thing you can control when it comes to your health. Eat whole foods as nature made them without artificial additives and preservatives Eat vegetables and fresh fruits , whole grains (wheat, oatmeal, farro, quinoa), and legumes (beans, chickpeas, lentils). Eat carbohydrates found in fresh and cooked vegetables, nuts, legumes, raw fruits, and  whole-grains . Fiber  is a critical nutrient . Good sources of fiber include: Green leafy vegetables Whole grains Legumes Certain fruits Food as Medicine “Let food be thy medicine and medicine be thy food.”

14. Food as Medicine ( Cont ) LIVING FOOD Living foods are natural foods, as close to their original pure form as possible to retain all their active ingredients and nutrients Whole fruits and vegetables, fermented fruits and vegetables, sprouted nuts and seeds, fish, poultry, and whole grains Fortify immune health, support a healthier GI system, and sustain a better mood RAW FOOD A raw food diet involves eating mainly unprocessed whole, plant-based foods fruits, vegetables, nuts, eggs, fish, fresh herbs and legumes Energy Clearer skin Better digestion, prevent and fight diseases, especially chronic conditions

15. Food as Medicine ( Cont ) GREEN FOOD Food items that are primarily made up of green vegetables or have a significant presence of green ingredients. spinach, kale, broccoli, green beans, peas, cucumbers, zucchini, avocados, green apples, green grapes, and various types of lettuce. Helps the gut flora stay healthy and also aids with digestion. Low in calories, Rich in nutrients THERMOGENIC FOOD Also known as "fat-burning" foods, are items that are believed to increase metabolism and promote the body's ability to burn calories Green tea, chili peppers, ginger, coffee, coconut oil Stimulates the metabolism, enhances fat oxidation

16. Nutritional Needs of Older Adults Nutritional needs change with age, physical activity and health status. Nutritious food is important for healing during an illness. Three critical food groups found in various foods Carbohydrates Proteins Fats Balanced Meal

17. Carbohydrates Carbohydrates come from Grains, beans, nuts, milk, meat, fruits, vegetables, honey, sugar, syrup Simple carbohydrates come from milk and foods high in sugar. Complex Break down over a longer period of time More nutritious Simple Easier to digest Quick source of energy Balanced Meal ( Contd )

18. Proteins Proteins come from plants and animals. Complete proteins come from animal sources Incomplete proteins come from plant sources Grains, dried beans, dark green and yellow vegetables Meat, fish, poultry, milk products Assist in building and repairing body tissue Structural-have amino acids to help build tissue and functional-help the body perform activities that keep the body alive Balanced Meal ( Contd )

19. Fats Fats come from plants, plant oils, meat, fish,\ and eggs. Support and protection of internal organs Sustain body temperature Assist with absorption of vitamins A, D, E, and K Excessive intake of fats can affect immunity system Balanced Meal ( Contd )

20. Source: amazon.cpm . Water as Medicine 20 Older adults are at increased risk for dehydration Body water decreases with age Many medications increase water loss Thirst mechanism not as effective Self limit fluid intake Decreased mobility to reach fluids

21. Source: amazon.cpm . WATER 6 before 6 Alkaline water Volume is greater than type Drip Water as Medicine 21 Essential component of older adult’s nutrition plan Important for maintenance of temperature Easiest dietary means of fluid intake

22. DETOXIFICATION Sources: thestadel & east liverpool family practice Detoxification Weekly Monthly Systemic Colonics hydrotherapy Footbath BPRS Oral Detoxification 22

23. Fasting Importance of Fasting Obesity Lower levels of bad LDL cholesterol Lower the risk of heart disease Resetting Circadian Rhythms Boosts Cognitive Function Diabetes Neurological disorders Skipping meals or limiting them to certain time frames

24. The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison Nutrition plays a critical role in reducing symptoms caused by pain and inflammation. The diet choices we make have a direct impact on our health If you are already suffering from a condition you could be helping or hindering it and if you aren’t then you could be creating one with your choice of diet Eat to Heal vs Eat to Kill Vs

25. 1. Circadian rhythms are the physical, mental, and behavioural changes an organism experiences over a 24-hour cycle. Circadian rhythms influence important functions in the human body, such as: Sleep patterns Hormone release Appetite and digestion Temperature Aligning your food with your circadian rhythm, help maximize weight loss, energy and overall health. Eat more early and less later. Eat your dinner for breakfast or lunch. Eat with the Sun

26. Meal Planning The amount of food recommended from each food group is based on calories Calorie recommendations for adults 45 years of age and older vary widely from 1,600 to 2,600 calories per day depending on gender, age and activity level Personalized nutritional recommendations is advised

27. Choose a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Get enough protein throughout the day try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Add sliced or chopped fruits and vegetables to meals and snacks. Try foods fortified wit vitamin B12, such as some cereals,. Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice. Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks. Typical Daily Meal Plan Meal Planning ( Contd )

28. Formula for Health Enhancement and Sickness Free Body X = ∑ R + E + O + W + N + E + D Where, X is Enhanced Health and Sickness Free Body R = Rest E = Energy O = Oxygen W = Water N = Nutrition E = Exercise D = Detoxification 28

29. CONCLUSION R est W ater N utrition E xercise Good nutrition should be embraced by middle aged and elderly people for healthy living. Deliberate management of food intake is essential. Adhere to strictly to the keystone habit of REOWNED. . Embrace preventive and lifestyle medicine fully. 29

30. The Dr PhysiQ Story Lack of Trust in the Nigerian Health System Preventive Vs Emergency Medicine Armed with both Natural and Orthodox medical science under one roof to help you achieve your health goal The body was made to self heal. So at Dr PhysiQ, we give the body those natural requirements it needs to rejuvenate and heal itself 30

31. Dr. PhysiQ Clinic 17, Chuba Okadigbo Street, Zone B Apo Legislative Quarters 31 www.doctorphysiq.com [email protected] O8117777070 08185376148 @officialsusanaadams @dr.physiq 31 Dr Susana Adams