Now more than ever, we need to care for our seniors. Support has never been more important—all of us have a role in becoming caregivers for others, even from the safety of our own homes. But what more can we do to support our seniors to protect them, beyond taking extra care with personal hygiene and safe distancing?
Taking care of our aging loved ones begins with arming ourselves with knowledge and information that can inspire action. Here’s a fact—four out of 10 older Filipino adults are at risk of malnutrition, and hence, may have low muscle mass. Muscles produce and release compounds which play an important role in the proliferation, activation and distribution of some immune cells. And while additional research is needed, data suggests loss of muscle mass is associated with compromised immunity and infections. Studies have shown that the loss of muscle mass can compromise immunity—leaving the elderly more vulnerable to age-related conditions and illnesses. Age also brings a natural decline in the body’s immune system, which can impact the body’s ability to fight germs and infections.
Immunity is affected if an older adult loses more than 10 percent of their lean body mass, while a decrease of more than 30 percent can make them more susceptible to pneumonia. Additionally, muscle is a major storage site for amino acids that are used by the body during trauma or infection. Therefore, low muscle mass coupled with inadequate protein intake may affect the body’s response to an injury or infection.
Given the evidence linking muscle to the immune system, maintaining or improving muscle health should be a priority.
According to Asia’s largest clinical study, SHIELD (Strengthen Health In the ELDerly through nutrition) from Changi General Hospital, Singhealth Polyclinics and Abbott, good nutrition combined with diet counselling can improve nutritional status, muscle strength, and overall health in the elderly—especially those at risk of malnutrition.
Spotting tell-tale signs
Keeping an eye out for our elderly helps us take the necessary steps in ensuring they get proper nutrition. It is important to recognize common signs of muscle loss which often include reduced energy, decreased strength, fatigue, and improper nutritional intake.
To make this easier, Abbott, together with the Patients Association in the UK, developed I-CARE, a useful checklist which can guide us as we monitor our aging loved ones.
I-CARE stands for:
I = I will check:
C = Clothing—weight loss can be a sign of malnutrition, so look at clothing. Is it loose or ill-fitting? This could be a sign they’re not eating properly.
A = Appetite—loss of appetite is key. Are they eating less? Do they make excuses about not being hungry? With weight loss, dentures can become loose and ill-fitting making it harder to eat, so watch out for this too.
R = Rings—jewelry can often become ill fitting with weight loss. Keep an eye on items, such as wedding rings, that people may have worn for years suddenly becoming loose.
E = Energy—the lack of food, appetite and weight loss can also be accompanied with a lack of energy. Do they seem more lethargic or struggle to keep up in a way they never used to?
Whether we see our elderly loved ones daily, once a week, or even occasionally, being vigilant about these signs can help recognize the problem early on.
The role of nutrition
With the current health situation, proper diet plays an important role in helping aging Filipinos maintain their muscle strength and immunity. However, many older adults do not get enough high-quality protein in their diets. This is despite evidence suggesting that they need up to 50 percent more protein in their diets compared to a young person, to maintain energy levels and muscle mass, promote recovery from illness or injury, and support overall health.
To improve their overall health, a high-protein, well-balanced diet plays an essential role in ensuring that the recommended daily intake of nutrients is met. Ingredients such as lean meat, fish, poultry, eggs, tofu, and dairy are all rich sources of protein that can be used in a variety of meals. Caregivers can consider making these a staple in their loved ones’ diets to improve protein intake.
Iron, antioxidants and other key vitamins and minerals also affect our aging loved ones’ health and quality of life, which is especially important among those who might have specific diet restrictions. Vitamin A from carrots and sweet potatoes, vitamin C from citrus fruits, vitamin D from salmon and fortified foods, vitamin E from almonds and peanut butter, and zinc from lean meats and whole grains all help increase immunity and improve one’s overall health. Including these in the daily meals of older adults can also help them continue living fuller lives, even as they advance in age.
For older adults with difficulty chewing or swallowing, or those experiencing a loss of appetite, caregivers can consider adding oral nutrition supplements containing hydroxymethylbutyrate (HMB) into daily routines to support proper dietary intake. HMB is a naturally-occurring compound that works together with protein to help build muscle mass, it only comes in small amounts in some foods.
Engaging in home-based physical activity
Even for aging adults, there are many physical and psychological benefits that come with regular exercise. Aside from maintaining or losing weight, enhancing balance and flexibility, and possibly reducing the impact of chronic diseases, exercise also helps boost mood, enhance sleep quality, and improve brain function. While starting or maintaining a regular exercise routine can be challenging at any age, the possible effects exercise has on the health outlook of elderly adults should be enough for caregivers to encourage the older loved ones in our lives to keep moving.
Even from the comfort of our own homes, there are many ways to work physical activity into the daily routines of our older loved ones. Low impact activities such as yoga and tai chi aid in maintaining balance, posture, and flexibility. Cardiovascular endurance exercises such as walking, and dancing can help lessen fatigue and shortness of breath. On the other hand, body weight exercises help build muscle and strength. All these activities can be easily done together, even with minimal space at home. The benefits can be seen in how well our older loved ones can perform everyday activities such as lifting things, tying shoes, spending time with us and playing with children.
Encouraging our older loved ones to follow these healthy habits can also help them continue leading healthy lives as different stages of normalcy unfold. It’s equally important to ensure the elderly in our lives consume a nutritional intake fit for their needs through a balanced diet and oral nutritional supplements with HMB.
By taking care of the health needs of our aging loved ones, we as caregivers can help them live better and fuller, even in their golden years. Through proper nutrition and regular exercise, not only can they add years to their lives, but also add more life in their years.
Image credits: Freepik.com