How to detect and prevent malnutrition in senior loved ones

Though we may require fewer calories as we age, we need more protein and other essential vitamins and minerals. A well balanced diet rich in proteins, authentic food, and vegetables is not only physically beneficial, but also helps with an elderly’s mental health. And yet, malnutrition is one of the leading causes of senior frailty. Know what to look out for, study how you can help, and apply preventive measures.

What to look out for

Malnutrition can lead to a weakened immune system, poor injury recovery, muscle weakness, and frailty. Detecting malnutrition is not easy as it progressive and can happen over many years. The first and foremost indication that a loved one has malnutrition is extreme weight loss, but other more subtle signs can stack up:

• Pale, grayish, thin, and cold skin
• Little to no stamina
• Uncharacteristic irritability
• Depression
• lack of appetite or uninterested in proper meals
• Trouble chewing and swallowing
• Constantly in pain
• Often ill and slow in recovery
• Weak muscles resulting frequent falls

If you observe any or a combination of these symptoms in your loved one, taking action early will promote an all over higher quality of life.¹

What could contribute to malnutrition

Just looking at the symptoms and treating them may fix the immediate problem, but taking care of the factors that contribute to those symptoms is a must too. Malnutrition is not caused by one single thing, but a combination and here are common factors that contribute to it:²

• Aging
• Long Term illnesses
• Physical disabilities
• Medication
• Substance abuse
• Fluctuating changes in taste buds
• Restricted diet to other illnesses
• Poor dental health
• Diagnosed or undiagnosed depression
• Dementia

Tips for preventing malnutrition

The obvious way to counter malnutrition is food, but you as a caregiver should continue to do these things:³

Get professional advice: You may be the one who knows your loved one best, but getting a professional medical diagnostic will help you provide better care. It is also important that before making major decisions, a professional’s advice will help reduce injuries and increase effectiveness of the solutions.

Medication: Learn each of their side effects. Certain medications can affect taste and appetite so monitor what appetite changes correlate with which medications.

Monitor weight: keep a record of their weight overtime. It will differ from one elderly to another and the easiest way to see is by seeing how their favorite clothes fit.

Regular Exercise: from walking to strength training to physical therapy, can give a senior stamina and mobility, thus increasing appetite.

Nutrient Rich Foods: Throwing in eating out or enjoying meals together with other people, make sure they all include fresh fruits, vegetables, lean meats, and less processed grains. Change up the recipes or method of cooking to create variety and plan for adding more nutritious healthy snacks in between meals. If you feel like you need more help here, nutritional supplements can be seen as an option. Supplements like Ensure have been especially formulated with daily required vitamins and minerals with years of research to fill in nutrition gaps for adults.⁴

References:

1. https://www.uewhealth.com/warning-signs-malnutrition-elderly/
2. https://www.prestige-nursing.co.uk/diet/elderly-malnutrition/
3. https://www.mayoclinic.org/healthy-lifestyle/caregivers/in-depth/senior-health/art-20044699
4. https://abbottfamily.com.sg/brands/ensure/range

How to help manage caregiver stress

In a majority of households, caregiving is provided by those who are not healthcare professionals. Even if it is the right thing to take care of those who have taken care of you at one point, you tend to put your own well-being on the back burner. Recognizing stress and how to deal with it will help you help yourself and become a better caretaker.^{1, 2}

Recognize and Acknowledge the Signs of Stress

 Whether you are taking care of a spouse, parent, grandparent, or any other loved one, you will have stress in one form or another. The key is to acknowledge them and begin the process of getting well:

• Constant worrying
• Prolonged sleep irregularity
• Easily triggered irritability
• Loss of interest in other areas of your life
• Head pain, body pain, digestive problems
• Binging caffeine, libations, or other substances more than usual

You need to step back and look inwards to take care of yourself if you feel any or combination of them. This is because over a long period of time, these stresses can have detrimental impact on your own wellbeing. Realize that it is alright to take a break and have time to yourself. Distance yourself from the place of stress outdoors, socialize, take care of other parts of your life, and maintain a healthy diet with physical exercise.³

Your Own Nutrition and Physical Health Is Important

 Even if taking care of a loved one demands a lot of physical effort, that type of activity is called physical labour. Just like cooling down after an intense workout, you need routine systematic moderate to vigorous exercise to destress. Not only will you get time away from the source of stress, it will help you maintain a healthy weight, improve posture, and improve strength which will result in healthier heart ergo you become a better caretaker.^{3, 4}

You are a Nutritionist, a Chef, and a Pharmacist to the one that needs care, but who will be those to you? Even in youth, a long bout of bad eating has you feeling lethargic, getting winded easily, and always falling ill. Try to eat the standard 3 meals a day that consists mostly of vegetables, lean meats, and whole grains. But if you have to, break down the amount of food eaten in 3 meals into smaller meals. And nutritional supplements are not only for the elderly or those in need of care. It can be for you too, especially if you cannot have proper nutrition through food. Ensure products come in many flavours and forms and have the right ratio of nutrients and minerals to fill in what is missing from daily requirements.^{1, 4}

Accept that You Need Help Too

 In Myanmar, it is culturally controversial to talk about a caregiver’s stress or a caregiver openly admitting they can no longer attend to their duties. We are afraid of judgement, therefore feel guilty if we say no. Focus on what you really can do and seek social support for others. Even if you believe you have the will to power through, letting others help you is beneficial. Enlist a friend, a family member or professional help to aid in the caregiving. You may want to isolate yourself because of the stress, but as experts say, it is never healthy to keep it all inside. If you have to, seek a medical professional for yourself to get treated physically and mentally.^{3, 4}

References:

1. https://ensure.ca/en/health-nutrition-tips/caregiver-stress-management
2. https://ensure.com/caregivers
3. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/caregiver-stress/art-20044784
4. https://www.heart.org/en/health-topics/caregiver-support/top-10-caregiver-tips-for-staying-healthy-and-active

Why Nutrition and Exercise Maintains Muscle Strength

Our body’s compositions change as we go through aging. As we reach our senior years, it becomes more important than ever to have good nutrition and work out to maintain muscle strength. Like the saying ‘use it or lose it’ or ‘well-oiled machine runs better’, the more effort we put in maintaining muscle strength has more benefits than none.¹

It helps with Your Independence

Our musculoskeletal system makes up about half of our body weight in an average person. That is why our independence in our seniors can be greatly diminished if any part of that system is hindered. Sarcopenia (age related muscle loss) not only gives you short term inconveniences like dropping things often due to loss of grip strength to long term major effects like mortal frailty. Sarcopenia is not something that happens when you are legally considered a senior. It happens as early as your 40s at a rate of losing 3% to 5% muscle mass every decade after. That rate can be higher if we do not do our best to keep our musculoskeletal system healthy.²

Helps you get less ill

Like how important a healthy musculoskeletal system is to your general well being, we tend to not think of the fact how healthy muscles help with our immunity. Being ill for long periods of time not only has long term physical damages, it damages you mentally as you cannot enjoy life as much. A senior who has stronger muscle strength will have a better amino production to help their immune system respond better to illnesses. Since chronic inflammation is common in the elderly (dysregulation of the immune system), building muscle strength can help release the required molecules to reduce its adverse effects. This in turn reduces the risk of developing other chronic illnesses.³

It helps with your heart’s health

Do you wonder why working on cardio always comes up when it concerns living a higher quality life? It is because your heart is also one of the most important organs to keep healthy for muscle health as well. While you eat cleaner food and exercise, it reduces visceral fat and cholesterol in the body, which are both things that affect heart health and blood with fatty deposits. Coming back to the saying ‘use it or lose it’, exercising the heart, healthily, enhances blood flow, and general distribution of nutrients inside the muscle. The ultimate payoff is that if you feel less winded and have better stamina due to a healthier body and heart, you will enjoy life more.^{2, 3}

Always consult a medical professional before making a major nutrition plan and exercise regime change so that you can maximise effectiveness and reduce injuries. If you want an extra nutritional boost to cover for nutrients missed from food, supplements are also an option. Many of Ensure’s nutritional supplements have been formulated to include Calcium, Phosphorus, Magnesium, Vitamin D & K and HMB (Hydroxymethylbutyrate, a metabolite of leucine for muscle building), to help aid in maintaining muscle strength for healthy aging.⁴

Your body will thank you for being in top shape but make sure to seek a medical professional’s advice prior to trying out a new exercise program or a nutritional plan. For a boost of nutrition and assurance that you’re getting all the nutrients your body needs, supplements like Ensure can cover all your Calcium, Phosphorus, Magnesium, Vitamin D & K requirements. Ensure also contains HMB (Hydroxymethylbutyrate, a metabolite of leucine for muscle building), to help your body maintain its muscle strength.⁴

References:

1. https://abbottnutrition.com.my/adult-nutrition/flex-your-strength
2. https://www.eatingwell.com/article/275991/how-to-eat-and-exercise-to-prevent-age-related-muscle-loss-from-sarcopenia/
3. https://www.smh.com.au/lifestyle/health-and-wellness/how-muscle-helps-to-build-a-healthy-immune-system-20200706-p559ec.html
4. https://www.ph.abbott/products/nutrition/list-of-products/ensure-gold.html

Additional Readings:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2100208/

Why Everyday Strength is Key to Aging Happily

As all things in the world, aging is all part of our existence. While we cannot stop the clock from ticking, how well we live through all of it is within our control. To age strong and happy, from the food we eat, to the company we keep, and to how we view everyday life itself, all have a part to play.¹

Being active is not all about working out at the gym

To live a healthy life, exercise and diet is key, but it is not all about that. Being active is not all about working out, but includes doing things with friends, helping the community, and traveling. Even taking up a hobby or two will help aid brain cells function better, thus slowing down mental cognitive decline. These activities are what you call reinforced activities. They give the mind and body opportunities to learn, engage, and produce the serotonin (key hormone in stabilizing mood) they need. And being active in any shape or form helps the brain both physically and mentally by improving heart health. Go out into the world, travel, and begin to scratch things off your bucket list, and maybe bring a friend along.^{2, 3}

Relationships and Finding those with similar interests

It is human for us to want to see the days where responsibilities are not required and do only the things that make us happy. Along the way, finding like minded people, developing strong relationships, and having caring family makes it all the better. Happiness has a significant impact on how well we age. Loneliness makes life shorter is just not a saying, it is actually quite harmful to the quality of life. Loneliness has been said to be as harmful as chronic physical illnesses, diabetes, and hypertension. Also when you find people that truly care for you, when you do face an illness, getting through them can become easier.^{1, 3}

Food for Thought

Even if we are still young at heart once we are older, we still have a body to take care of. Just by paying a little more attention to what we eat can greatly lower the risk of illnesses that are associated with aging. In the end, you need a healthy body to keep up with your young mind. You do not have to really do much nor have to follow any of social media’s popular food trends. Just avoid eating too much overly processed meats and packaged foods which tend to be loaded with sugars and sodium. Make being healthy a priority and include more servings of dark colored fresh fruits, vegetables, or foods rich in  fiber and carotenoids.^{1, 2}

Before making any major physical activity change or subscribing to a diet plan to maximise effectiveness and reduce injuries, always seek a medical professional’s advice first to avoid injuries and health hazards. Moreover, reaching for nutritional supplements like Ensure will help cover nutrients that you are missing out on. Ensure has been scientifically formulated to fit a senior’s nutritional needs to help maintain everyday strength with Calcium, Phosphorus, Magnesium, Vitamin D & K and HMB (Hydroxymethylbutyrate, a metabolite of leucine for muscle building).¹

References:

1. https://abbottnutrition.com.my/adult-nutrition/Doing-Love-Most-Important
2. https://www.nytimes.com/guides/well/how-to-age-well
3. https://www.cbsnews.com/news/which-hobbies-help-an-aging-brain/

Muscle Strength Facts That Seniors Should Know

Many of us assume that body building is only exclusive for those who subscribe to that type of image. Some believe that the elderly should not lift and only stick to walking or meditation. But in reality, just a bit of muscle strength building with proper techniques not only improve muscle quality, but also improves their quality of life significantly.¹

 Your muscles determines how well you live

From not thinking twice about going out on a nice camping trip to having as much time with grandchildren as you want, healthy muscles play a part in it. With an estimated 13% of seniors between 60 to 70 have some form of muscle loss, your muscle health determines how well you live. Working out also improves blood flow, which empowers muscles for optimal performance. Strong muscles means your bones are supported more, which means you have better dynamic balance. Dynamic balance leads to better reaction time to lateral changes, thus preventing falls.^{2, 3}

Improves delivery of nutrients and oxygen

It is a given that working out some is better than not doing anything at all. The disuse of muscles is what makes the inevitable muscle loss in aging worse. If a senior works out or does muscle building exercises, it replaces fat with muscle while it improves blood flow in their extremities. The increase in blood flow allows for blood lactate and hemoglobin to boost muscle performance capacity. This allows for greater delivery of nutrients and oxygen around every part of the body. With the body’s declining ability to absorb nutrients efficiently declining due to aging, giving the body the best advantage as you can is in your best interest.^{2, 3}

Burns fat and increase metabolism

There is a new geriatric syndrome called osteo-sarcopenic obesity, which means muscle loss, weight gain, and weakened bones with aging. To decrease visceral fat, a senior must work to increase muscle mass. Like actual machinery, bigger engines burn more fuel so seniors who build muscles are better at keeping a healthy weight and thus improving metabolism too. This is because strength training or weight lifting increases the horman called isrin, which is responsible for converting inactive white fat to brown usable fat for energy. While cardiovascular workouts speeds uf calories burned, weight exercises help to continue to burn calories at resting. Not only will a senior feel fit, they will also look fit and who does not want to look younger than they really are.^{2, 4}

Though every part of your body is vital, no organ or muscle is more important than the other. They must all work together to provide you as a whole with proper strength and movement. It is in a senior’s best interests to work on their muscles because not only will it make them stronger, it affects how the rest of their body functions. Eat right, exercise properly, and get regular checkups. If you are looking for help in boosting your nutrition intake on top of regular food, there are options in nutritional supplements. Many of Ensure products have Calcium, Phosphorus, Magnesium, Vitamin D & K and HMB (Hydroxymethylbutyrate, a metabolite of leucine for muscle building), to maintain muscle health and general fitness in seniors.⁵

References:

1. https://abbottnutrition.com.my/adult-nutrition/truth-about-muscle-strength
2. https://runrepeat.com/weightlifting-benefits-seniors
3. https://www.healthline.com/nutrition/nutritional-needs-and-aging#Needing-Fewer-Calories,-but-More-Nutrients
4. https://chuzefitness.com/blog/science-strength-training-burn-fat/#:~:text=When%20you%20stop%20training%2C%20your,you%20a%20lean%2C%20fit%20look.
5. https://www.ph.abbott/products/nutrition/list-of-products.html

4 Signs of Physical Strength in Seniors

It is always in your best interest to listen to what is happening in your body. If you eat healthy and do the physical exercises appropriate for your age or recommendation, the usual aches you have are no longer bothersome. Here we explore the best indicators of your strength improving.¹

1. You move easier
   If you stick to a set plan and execute it well, good results are definite, especially when it comes to improving your strength. At first you may be sore, but after a while, your joints do not feel like they are going to give out or turning your waist to grab something does not feel like a chore. Your brain will be more responsive if you are consistent and will signal other parts of your body to be more efficient. Once you feel good, you also start focusing on improving other parts of your life. You sit up straighter, lose weight, maintain it, and best of all, the feeling of breathing easier.^{2, 4} 
2. Your recovery feels more efficient
   Once your muscles become stronger, your body requires less effort to recoup itself. Before the improvement, a sore foot or aching back muscles has you out of commission for most of the day. Strength training has been known to improve bone and muscle health, which inturn improves immunity to fight illnesses as bone is responsible for producing disease fighting white blood cells.⁴
3. You have more restful sleep
   No matter how little or how many hours you sleep, if it is not restful, you will feel tired. When a senior strength trains, it helps them regulate resting glucose metabolism and blood pressure which all contribute to stress reduction and better quality sleep. Also, getting a good string of good nights sleep helps with improving muscle strength because repairs and recoveries happen when asleep. Workout to sleep better and sleep well to feel better and improve strength.^{2, 3}

4. You feel life has more purpose
   You move easier, breathe easier, have better quality sleep, feel more independent, thus feel happier in general. With physical activity releasing feel good endorphins (endogenous cannabinoids), focus is directed elsewhere and enjoy life. You find yourself motivated to organize gatherings, delve into past passions you have put aside, join social clubs, and even actively volunteer to babysit the grandchildren all while being pain free. With improved confidence, people will come to rely and eventually become the wise grandparent who everyone loves.³ 

Who does not want to move easier, breathe easier, and be stronger? If you are doing things right, everything else from sleep to your general outlook of life will change for the better. Without any of the ailments that come with aging holding you back, like muscle loss, the sky’s the limit for you. As always, consult a professional before making any major diet or exercise changes because injuries are common when proper techniques are not used. Also, you can maximize your nutritional intake with nutritional supplements like Ensure Gold, enriched with beneficial Calcium, Phosphorus, Magnesium, Vitamin D & K and HMB (Hydroxymethylbutyrate, a metabolite of leucine for muscle building).⁵

References:

1. https://abbottnutrition.com.my/adult-nutrition/4-Tell-tale-Signs-Stronger
2. https://morelifehealth.com/articles/strength-training-guide
3. https://www.verywellhealth.com/longevity-to-dos-for-your-70s-2223715
4. https://www.m3perform.com/new-blog/2020/2/13/5-signs-youre-making-strength-gains
5. https://www.ph.abbott/products/nutrition/list-of-products.html

Top Health Concerns of the Elderly and How to Combat Them

In Myanmar culture, there is a saying that when your body does not follow where your mind goes, then you will truly know what is most valuable to you. Famous teachings aside, your health is the most valuable thing and will determine the quality of life you will have as you age. Here we explore the top health concerns of the elderly that are often overlooked and simple ways to combat them. ¹

Dehydration is common in the elderly

Our body’s sensing of thirst goes down as we get older even when the body needs it the most. This is why dehydration is common in the elderly. Little is known of what really causes the decline in detecting thirst in seniors. Because a senior’s body retains less water to begin with when compared to young adults, dehydration is one of the main causes of hospitalization in the elderly. More water may be the logical solution, but it can get too monotonous so alternating with water rich fruits and vegetables will be the way to go. Watch out for added sugars in fruit juices and opt out for fruit infused water instead.²

Hypertension is common in senior citizens too

Hypertension is often associated with those who live highly stressful lives, but around 58% of seniors who seek medical treatment are also treated for hypertension. It all has to do with the heart’s blood pumping ability and artery size. Also artery size can be affected by cholesterol, buildup of plaque in arteries, and diabetes. A senior could have hypertension and not know it because symptoms do not show until major medical conditions like stroke, aneurysm, or memory loss arise. Watch out for headaches, vision impairments, chest pains, and excessive pounding feelings in the body as they are a few of the common signs of hypertension. Best way to treat or prevent is to maintain a healthy weight, eat healthy, reduce sodium and sugars intake, exercise, and monitor blood pressure.³

Geriatiric Trauma is often Overlooked

Geriatric trauma is traumatic injuries that occur to an elderly person. More often than not, a senior does not know that they have an injury and when more serious medical conditions arise, it can be traced back to the geriatric trauma. Due to atypical presentations of symptoms and other illnesses masking the injuries, careful monitoring is required if a senior has been injured before. The type of geriatric traumas seniors could get are hairline fractures in hips, fractures in arms, and other musculoskeletal areas from just falling off a chair. This is because of weakness from muscle loss with age (sarcopenia), long term illnesses, and their body’s lessened ability to process nutrition efficiently. Regular resistance training, nutrition monitoring, and regular check ups are one of the best ways to prevent and treat geriatric trauma.⁴

Sometimes after seeing and dealing with others around you with major illnesses can be overwhelming. But staying fit and having a higher quality of life does not have to be difficult. Listen to your body, eat healthy, do moderate exercise, and get regular check ups. Check ups are important because you would never know what could blindside you in the future. Always consult a professional before taking on a new exercise regimen or changing diet plan to maximize results and reduce injuries.⁵

References:

1. https://abbottnutrition.com.my/adult-nutrition/5-health-issues-elderly-how-to-resolve-them
2. https://health.clevelandclinic.org/drink-up-dehydration-is-an-often-overlooked-health-risk-for-seniors/
3. https://www.ncoa.org/article/the-top-10-most-common-chronic-conditions-in-older-adults
4. https://www.mayoclinic.org/medical-professionals/trauma/news/tips-for-treating-geriatric-trauma-patients/mac-20431294
5. https://abbottfamily.com.sg/brands/ensure/ensure-gold-hmb-liquid

Additional Readings:

1. https://nyulangone.org/news/why-trauma-among-seniors-so-easy-overlook-what-were-doing-about-it
2. https://vitalrecord.tamhsc.edu/10-common-elderly-health-issues/

How to Stay Fit Beyond 40

Most people believe that once you hit 40, feeling fit and young is long gone. Poor diet and little to no exercise attributes to those feelings as well. Once you reach your senior years, taking care of yourself is important to ensure a good quality of life.

Staying fit beyond 40 is not just something popularized in the media, but it is something you can do by having appropriate expectations.^{1, 2}

1. Expect to work on your mental health to stay fit
   Your attitude very well can affect how fit you remain. When you go about finding ways to improve your health, especially for health, be open to change, rekindle, or start new passion projects, do not obsess over ideal standards determined by popular media, and never be embarrassed to ask for assistance. Unless you are the only person on earth, you will most definitely have people involved in your life so keep in touch with them, learn from them (you can even do fitness programs together), impart wisdom, and let those who grow apart go.^{1, 2}
2.  Expect to work on your gut health!
   An unhealthy gut is known to cause systemic inflammation, which hinders your fitness level. Regular gut pains, excessive gas, heartburn, and bathroom trips affects other areas of life by taking away time to properly manage them.  Gut health can be improved with regimen of probiotic rich foods (fermented foods), prebiotics rich foods, fiber and supplements. Consistency is key here and eat food at the same time everyday so your gut can go through its regular cycles.²
3.  Expect to have working out as a regular part of your life
   It is actually more important now than ever to keep your muscles healthy because adults can lose up to 8% of muscle every ten years after forty. For the long run, even if it is not a full blown workout routine, taking up a weekly aerobic exercise can help you improve your resting metabolism. To motivate yourself, try attaching a certain reward to it. For example, getting up early for a garden walk also allows you to read the paper and talk to neighbours or enjoy a peaceful morning. Or an after dinner walk makes you sleep better at night because of less inflammation and nighttime bloating.^{1, 2}
4.  Never expect or accept quick fixes
   In today’s world, there are many quick fixes and gadgets that claim to keep you fit easily and pain free. Going back to the old saying that goes “No Pain, No Gain”, good results cannot be achieved without work. This is especially true for keeping fit. Save your money and if you have to, go back to basics, like daily power walks, steps, toning weights, resistance exercises, drinking water, eating healthy, and sleeping well to see lasting change. Keep at it, keep it consistent, and reap the results.²

As the saying goes, “Expect the unexpected,” staying fit comes with many things aside from just working on your muscles. Take care of yourself now because whatever work you put in, you reap the benefits later in life. There are no such things as quick fixes with lasting beneficial results and when all else fails, always go back to fitness basics, make changes where you have to, and add on nutritional supplements for extra help. And who knows, you may end up being the senior who everyone thinks you are just making yourself sound older because you are so fit and healthy.³

References:

1.  https://abbottnutrition.com.my/adult-nutrition/staying-fit-after-40
2. https://bestlifeonline.com/fitness-after-40/
3. https://abbottnutrition.com.my/products/ensure-gold

Additional Readings:

1. https://www.guideposts.org/better-living/health-and-wellness/living-longer-living-better/5-ways-to-handle-change-smoothly