Metabolic rate depends upon age. Muscles decreases while fat tissue increases with age. Energy consumption by physical activity also decreases with aging. Mostly cells lose their ability to work properly and some also stopped or reduce rate of growth.
Aging affects all over body internally externally, few of them are as follows:
- Hormones and enzyme secretion or production
- Immunity and sensation
- Sleep and energy and strength
- Bone muscle and joints
- Skin, hair, eye sight and hearing
- The cardiovascular system
- Digestive system
- Lungs, liver and kidney
- The reproductive system
- Memory power
With aging your body requirements changes and we should make some changes or modification on our lifestyle as well as dietary pattern. Major and micro elements both play important role in dietary requirements as per the age.
Macro elements help in providing energy while micro elements help in absorbance and circulation of nutrients.
General recommended allowance for major components as follows: –
Carbohydrates and fiber : – The reduction in whole-body carbohydrate metabolism in the elderly is one of the hallmarks of the aging process. Ideal RDA carbohydrate intake should be 55-60% on an average. With aging it has been seen the that the metabolic rate of carbohydrate goes down, one is recommended to control carbs intake for proper regulation of insulin and carbs digesting enzymes.
It is important to encourage complex carbohydrate intake in elderly people because it provides fiber, a constituent of the diet that enhances bowel motility, which tends to decrease over time. The amount of fiber you should get from your daily diet depends on your age and gender. Men 50 years of age and younger should consume at least 38 grams of fiber per day. Men older than 50 years of age should get at least 30 grams of fiber daily. Women 50 years of age and younger should consume at least 25 grams of fiber per day. Women older than 50 years of age should get at least 21 grams of fiber daily. Too much fiber can causes you gastritis and bloating hence consume them under guidance.
Protein:- Protein is one of the essential compound which provides maximum strength to the body. Almost each organ need protein for proper functioning, maintenance and strength as muscles, bone, hormones, enzymes, keratin etc.
The Recommended Dietary Allowance (RDA) of protein varies depending on a number of factors, including a person’s:
- activity levels
- overall health
- pregnant or breastfeeding
The general RDA for an average adult is 0.8 gm per kg ideal body mass per day minimum.
Sources of proteins are dal (pulses), eggs, fish, dairy etc.
Fat:- Now a days it has been considered as main culprit of maximum diseases in many cases during aging because of its slow digestion and easy accumulation.
Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram.
It helps in Hormone and gene regulation, Brain function, Absorption of fat-soluble vitamins, Flavour and fullness feeling. As per RDA essential fatty acid should be the part of diet at least in moderation like omega 3 and 6 fatty acids.
Proper and required amount as per the age and lifestyle, intake of all above major components can slow down metabolic degradation and hence aging .