With the development of society and the improvement of people's living standards, many elderly people today attach great importance to health preservation and purchase various supplements. However, they often fall into the misconception of blindly supplementing their bodies without considering their specific needs. In fact, for elderly people, due to weakened organ functions and insufficient vital energy and bodily fluids, any supplementation should be targeted and not blindly pursued. So, how can elderly people scientifically supplement their bodies?
Avoiding Misconceptions and Nourishing with Food
Misconception 1: More is better when it comes to supplements
It is not true that more supplements are better. As the organ functions of elderly people decline and their metabolic levels decrease, supplementing without considering their specific conditions can actually burden their bodies. As stated in the "Suwen · Wuchang Zheng Da Lun": "Grains, meat, fruits, and vegetables should all be consumed in moderation without overindulgence, as excessive intake can harm the body's balance."
Misconception 2: Confusing dietary supplements with medicine
Although food and medicine share the same origins, there are differences between dietary supplements, dietary therapy, and medicinal treatment. Dietary supplements refer to maintaining health through adjusting regular diets. Dietary therapy, on the other hand, involves adjusting diets for specific therapeutic purposes, similar to the effects of medicine, to address imbalances and treat diseases. Both dietary therapy and medicinal supplements should be used under the guidance of professional doctors.
Misconception 3: Nutritional supplements are suitable for all elderly people
Nutritional supplements are not suitable for all elderly people. Since the organ functions of elderly people vary, taking too many supplements can lead to early satiety, reduced food intake, and an increased risk of malnutrition and chronic diseases. When elderly people experience insufficient dietary intake, low body weight, or signs of malnutrition, they should seek professional guidance from physicians to supplement their nutrition properly.
Prioritizing Nutrition with Proper Dietary Practices
Food is the foundation of life, and proper nutrition is crucial for maintaining the health of elderly individuals. Elderly people should carefully adjust and regulate their diets to ensure they are nutrient-rich and tailored to their physiological characteristics.
Variety in diet
As stated in the "Suwen · Zang Qi Fa Shi Lun": "Grains nourish, fruits assist, meat benefits, vegetables supplement, and when the flavors are combined and consumed, they nourish the vital energy." As people age, their vital energy gradually declines, so their diet should include a variety of foods that are well-balanced. It is important to avoid a monotonous diet, excessive restrictions, or overconsumption of certain foods.
According to the "Chinese Dietary Guidelines for Older Adults (2016)," elderly people should consume at least 12 different foods each day. For example, breakfast should include 1-2 types of staple foods, 1 egg, 1 glass of milk, and vegetables or fruits. Lunch and dinner should consist of 2 or more types of staple foods, 1-2 meat dishes, and a combination of meat and vegetables, along with 1 soy product.
Considering the weaknesses and illnesses that often affect elderly people, they can consume foods like lotus seeds, Chinese yam, lotus root powder, water chestnuts, walnuts, and black beans, which are beneficial for tonifying the spleen, kidneys, and overall health, as long as their physical condition allows.
Soft and warm foods
As the yang energy of the spleen and kidneys declines in elderly people, their gastrointestinal functions weaken. Therefore, they should consume warm and nourishing foods, avoid raw and cold foods, and follow the principle of "neither scorching nor chilling." Since many elderly people have loose or missing teeth and reduced chewing ability, they should avoid hard-to-digest foods. Instead, they can cut food into smaller pieces, choose suitable cooking methods, and change the texture of ingredients to facilitate chewing and swallowing.
Congee is a nourishing food that is particularly suitable for elderly people. Huang Yunhu, a writer in the Qing Dynasty, mentioned in his book "Zhou Pu": "Congee is cost-effective, nutritionally complete, moistening, beneficial to the stomach, and easy to digest." The "Liji · Yueming" also mentions the ritual of honoring the elderly by serving them congee. Here are a few recommended congee recipes for elderly people:
Lotus Seed Congee: Remove the hearts of the lotus seeds and boil them with fresh water to make congee. Alternatively, you can grind the lotus seeds into powder and add them to the congee. This congee can tonify the middle, strengthen the mind, nourish the spleen, and consolidate the essence.
Walnut Kernel Congee: Remove the skins of walnuts, grind them, and mix with water. Strain the mixture and add glutinous rice to cook into a thin congee. This congee can nourish the skin, darken hair, promote urination, relieve cough, warm the lungs, and moisten the intestines. You can also add Eucommia bark and fennel to alleviate lower back pain.
Chinese Yam Congee: Cook an equal amount of lamb and Chinese yam until soft, then add glutinous rice and cook into congee. This congee is suitable for people with long-term debilitation and symptoms of dryness and heat in the bones accompanied by feeling cold.
In addition to these classic congee recipes, elderly people can choose suitable ingredients based on their own conditions.
Light and moderate diet
The digestive function of the spleen and stomach declines in elderly people, so their diet should be light. Rice and dishes should be low in salt, oil, sugar, and spicy flavors. Natural flavors of the ingredients should be used, and the food should be visually appealing, aromatic, delicious, and served at a moderate temperature. When eating, it is important to "eat and drink with moderation." Overeating should be avoided, and small and frequent meals are recommended to ensure adequate nutrition without straining the digestive system. For example, adopting a three-meal-two-snack or three-meal-three-snack schedule is suitable. Each main meal should provide 20% to 25% of the daily energy intake, while each snack should provide 5% to 10% of the daily energy intake. Meals should be consumed at regular intervals and in appropriate portions.
Additionally, it is important not to eat too quickly or hastily. Chewing food thoroughly and swallowing slowly can help avoid choking or aspiration. Elderly people with small appetites should consume less soup before and during meals. It is also important for elderly people to maintain an appropriate weight. The Body Mass Index (BMI) is the most commonly used nutritional evaluation index, calculated by dividing weight (in kilograms) by the square of height (in centimeters). Elderly people with low BMI are at increased risk of malnutrition. According to a survey conducted on 1.1 million Asian individuals, the lowest mortality risk was observed in elderly people with a BMI ranging from 22.6 to 27.5, which is considered slightly overweight. The "Chinese Dietary Guidelines for Older Adults (2016)" recommends that elderly people regularly monitor their weight. If their weight decreases by more than 5% within 30 days or more than 10% within 6 months, they should seek medical attention for necessary examinations.
