Here’s an expert guide to winter nutrition for seniors

From limited exposure to sunlight to reduced physical activity there are a number of changes in lifestyle during the colder months that lead to an increased susceptibility to illness especially among seniors As winter grips the nation it becomes critical to maintain a balanced diet to ensure the wellbeing of seniorsWith the winter season underway health experts outline the common nutritional deficiencies and dietary challenges faced by seniors such as decreased appetite limited mobility and dehydration They also delve into the importance of key nutrients to focus on and practical tips that can be incorporated in daily routinesCommon nutritional deficienciesDuring these colder months our bodys ability to fight off infections can weaken increasing the risk of various ailments Beyond respiratory health concerns flu and sinus infections winter can pose unique dietary challenges for seniors Decreased sunlight exposure and changes in appetite can impact their nutritional intakeldquoLack of movement during winters is also observed among seniors which can lead to weight gain digestive issues such as constipation indigestion and unhealthy gutrdquo explains Edwina Raj head of services clinical nutrition and dietetics Aster CMI Hospital Bengaluru Understanding these common dietary challenges is essential for ensuring that seniors receive the proper nourishment they needVitamin D deficiencyMost seniors prefer to stay indoor during winter season that prevents them from exposing to sunlight which may result in low Vitamin D levels Low levels of Vitamin D reduce the absorption of calcium in our body which is crucial in ageing population and disrupts various mechanism involved leading to deficiency Protein deficiencyThe process of ageing itself increases the burden of muscle loss which worsen by not eating adequate protein in your dietDehydrationThis chilled weather does not make you feel thirsty and to avoid visiting rest room frequently or changing adult diapers seniors choose to drink less water which may anticipate urinary tract infections dehydration and constipationEssential fatty acid deficiencyNutrient deficiencies related to essential fats such as omega 3 are commonly observed due to poor quality diets lack of interest in preparation and awareness among elderly are commonly observed but cold weather can aggravate their body aches and joint pain which can be controlled through antiinflammatory property of omega 3 an antioxidantrich foodsDietary essentials to consume dailyFortunately we can significantly improve our winter wellbeing through a combination of healthy lifestyle choices and a balanced diet Swati Mohapatra chief dietician Manipal Hospital Bhubaneswar outlines dietary essentials and their sources that should be consumed by seniors dailyIronEssential for oxygen transport and preventing issues like anaemia and fatigue Iron is commonly found in green leafy vegetables jaggery eggs fish millets and datesVitamin CBoosts immunity aids iron absorption and provides antioxidant protection It is advised to maintain a healthy intake of citrus fruits amla and leafy vegetablesFibreImproves digestion reduces the risk of heart disease and helps regulate blood sugar Including complex carbs with fibrerich foods such as whole grains millets vegetables and fruits would be helpful to even boost the intake of good quality nutrients too that combats stress controls blood glucose can manage weight with better digestive healthVitamin DCritical for calcium absorption and bone health Milk products ragi leafy vegetables fish eggs and nuts should be consumed daily by seniorsHydrationStaying hydrated is essential in winter even though you may not feel as thirsty Water is a vital nutrient to keep one hydrated and flush out toxins which will keep your infection at bay Dehydration can worsen existing health conditions Aim for glasses of water or fluids dailyProtein and healthy fatsInclude adequate sources of protein that prevent you from muscle degradation with regular exercise These are crucial for maintaining muscle mass and overall health Good sources of protein and healthy fats are nuts seeds eggs fish chicken legumes pulses millets rice bran oil and olive oilAntiinflammatory and fermented foodsAntiinflammatory rich foods such as omega 3 and antioxidant rich foods such as nuts seeds fish vegetable oils turmeric pepper mild spices fruits and vegetables are beneficial for overall health Yogurt fermented foods can benefit you with probiotic which can maintain good gut health5 tips for maintaining a balanced dietIt is not uncommon to experience appetite changes with progressing age With age there may be decline in both appetite and taste sensitivity making it harder for seniors to consume enough nutrients Ensuring adequate nutrition is paramount as nutritional deficiency might lead to muscle loss impact bone health cause weakness and affect overall energy levelsrdquo states Dr Sreenivasa D consultant gastroenterology Manipal Hospital Hebbal She shares five practical tips to help seniors achieve their nutrition goals1 Aiming for five smaller meals a day rather than three large meals to help increase food intake without overwhelming the digestive system2 Limiting fluids during meals but ensuring adequate water intake throughout the day to stay hydrated3 Including proteinrich snacks like nuts or yogurt between meals to boost protein intake4 Consuming a colourful diet that includes different fruits vegetables and nuts regularly to make meals more appealing even if appetite is reduced5 Using nutritional supplements if needed like protein shakes between meals to help meet nutritional needsEight strategies for managing digestive issuesConstipation is a common concern among seniors especially during the winter months To manage this issue itrsquos important to address both physical and lifestyle factors Dr Sreenivasa recommends the following lifestyle modifications1 At least 30 to 45 minutes of moderate exercise most days of the week to promote healthy digestion2 Drink 8 to 10 glasses of water daily to support bowel function3 Include 1 to 2 servings of fruits and vegetables daily to increase fibre intake which helps prevent constipation4 Maintain a consistent sleep schedule to help regulate digestion and overall health5 Elevating the feet while sitting on the toilet can help in easier bowel movements especially if using a Westernstyle toilet6 If these lifestyle changes donrsquot provide relief fibre supplements or gentle laxatives like psyllium isabgol may help7 Avoid stimulant laxatives as they can lead to dependency8 If there are signs of severe constipation weight loss or blood in stools itrsquos crucial to seek medical adviceHealthy winter recipes for seniorsThe best kind of meal is one which leverages the nutritional prowess of seasonal vegetables Mohapatra shares a few simple yet nutritious recipes for seniors that are ideal for winterEasy to digestDishes like mixed lentil and vegetable khichri dalia khichri curd rice soups and stewsFlavourful and nutritiousExplore options like turmeric milk ginger lemon tea steamed fish palak or methi paratha missi roti ragi pudding ragi cake ragi idli millet khichri and sprout chilla