Nutrition: What is Important for People Over Sixty?

The foundation of health is balanced nutrition! To maintain good well-being in later years, a comprehensive approach is essential: proper nutrition, regular physical activity, quality sleep, avoidance of harmful habits, and care for emotional well-being. As we age, the absorption of certain nutrients may worsen. This is also influenced by chronic diseases and medications taken. Therefore, it is important to know which vitamins and minerals should be given special attention. ## Nutrients for Immunity and Body Protection Vitamin D helps maintain the normal functioning of the immune system and muscles, as well as aids in calcium absorption and bone health. With age, the skin's ability to produce vitamin D from sunlight decreases. Sources of this vitamin in nutrition include fatty fish such as salmon, mackerel, and sardines. If there is a need for additional vitamin D intake, the dosage should be tailored to individual needs and health status. Vitamin C supports the normal functioning of the immune system and acts as an antioxidant, helping to protect cells from oxidative stress. Since the body cannot create large stores of vitamin C, it is important to regularly obtain it from food. Good sources include berries, citrus fruits, sweet peppers, and other fruits and vegetables. Zinc is important for immune system function, wound healing, and maintaining normal taste and smell sensations. Older adults may have an increased risk of zinc deficiency. It is found in oysters, beef, and other animal products, as well as in some foods that are additionally fortified with zinc. Selenium helps protect cells from oxidative damage and is necessary for the normal functioning of the thyroid gland and immune system. Its sources include fish, eggs, meat, and nuts. Brazil nuts are particularly high in selenium, but they should not be consumed in large quantities for this reason. Omega-3 fatty acids are essential for the health of the cardiovascular system, brain, and eyes, and they participate in various physiological processes. The body cannot produce them in sufficient quantities, so they must be obtained from food. Good sources include fatty fish, walnuts, flaxseeds, and canola oil. "Determining the level of vitamin D in the laboratory allows for assessing whether there is enough of this substance in the body and adjusting the dosage of additional intake if necessary," explains Jana Osite. If there is suspicion of a deficiency in a particular nutrient, a doctor may recommend appropriate tests, such as checking vitamin D levels, a complete blood count, ferritin levels, or other indicators. However, it is not always necessary to check the levels of all possible trace elements in the body at one's own discretion. The need for additional vitamins and minerals should always be assessed on an individual basis. ## For Bone Health, Nervous System, and Energy Metabolism Calcium is necessary for strong bones and teeth, as well as for the normal functioning of muscles and the nervous system. With age, the risk of bone mass loss and the development of osteoporosis increases, especially in women after menopause. It is recommended to include milk, yogurt, cheese, and other calcium-containing products in the daily diet. Vitamin D aids in its absorption in the intestines. Vitamin B12 is essential for the formation of red blood cells and the normal functioning of the nervous system. Its absorption may worsen with age. Some diseases and medications can also affect this process. Vitamin B12 is found in meat, fish, eggs, and dairy products, as well as in foods that are additionally fortified with this vitamin. Vitamin B6 is involved in energy metabolism, the functioning of the nervous system, and processes related to immune function. Its sources include chickpeas, fish, meat, and some foods fortified with this vitamin. Magnesium is necessary for muscle and nervous system function, bone health, and energy metabolism. It is found in nuts, seeds, legumes, and leafy green vegetables. If the diet is monotonous or a person is taking several medications, it is advisable to discuss with a specialist whether sufficient magnesium is being obtained. Potassium helps maintain normal muscle and nervous system function and contributes to normal blood pressure. Good sources of potassium include bananas, dried apricots, spinach, milk, and yogurt. However, for people with kidney dysfunction, as well as those taking certain medications, additional potassium intake can be dangerous. Therefore, it is important to consult a doctor or pharmacist before using potassium supplements. ## Don’t Forget About Fiber and Gut Health! Dietary fiber (fiber) promotes normal bowel function, helps maintain normal cholesterol and blood glucose levels, and provides a longer feeling of fullness. It is found in whole grains, vegetables, fruits, legumes, nuts, and seeds. It is recommended to gradually increase fiber intake while ensuring adequate fluid intake. Folate (vitamin B9) is necessary for cell division processes and normal blood formation. Its sources include leafy green vegetables, legumes, and nuts. Dietary supplements with folic acid should not be taken in high doses without justified need: excessive intake of folic acid can mask anemia caused by vitamin B12 deficiency. Probiotics are live microorganisms that, when consumed in adequate amounts, can have a beneficial effect on health. Some probiotic microorganisms are found in yogurt and other fermented products. Their effects depend on the specific microorganism and its strain. If you plan to take probiotics in the form of dietary supplements, especially with chronic diseases, it is advisable to consult a doctor or pharmacist. ## How to Determine if Dietary Enrichment is Needed? "It is best to obtain vitamins, minerals, and other nutrients from a varied and balanced diet. If there is suspicion of a deficiency of any substance, it is important to determine the cause and assess whether adjusting the diet is sufficient or if additional supplements are needed," emphasizes pharmacist Juta Namsone from Mēness aptieka. The choice of dietary supplements and their dosage should be individual, taking into account health status, diet, and medications taken. If there is suspicion of a deficiency of a particular substance, a doctor may recommend appropriate laboratory tests. "Laboratory tests, such as determining vitamin D levels, help assess the body's sufficiency of this substance and, if necessary, make an informed decision about additional intake," explains Jana Osite, head of Centrālā laboratorija. It is especially important to inform the doctor or pharmacist about all medications and dietary supplements being taken, as some substances may interact with medications. For example, caution is needed when using potassium supplements and high doses of certain vitamins. The main recommendation is to adhere to a varied diet, engage in regular physical activity, and maintain a daily routine that corresponds to health status. If there are questions about nutrient intake or the choice of dietary supplements, one can consult a doctor or pharmacist. ## How to Recognize Possible Nutrient Deficiencies? Nutrient deficiencies do not always present with pronounced symptoms. Sometimes the first signs are fatigue, weakness, muscle weakness, difficulty concentrating, or shortness of breath during physical activity. Often, people attribute these symptoms to age, although they may be caused by health issues that can be treated or corrected. "For example, vitamin B12 deficiency can cause not only anemia but also tingling in the hands and feet, balance issues, and memory problems. Symptoms of nervous system damage may appear even when a complete blood count does not yet indicate anemia," explains Jana Osite, head of Centrālā laboratorija and laboratory physician. However, the listed symptoms are not only characteristic of vitamin and mineral deficiencies: they can also indicate other diseases. Therefore, it is always important to determine their cause. Laboratory tests play a significant role in this, helping to identify deficiencies in specific nutrients, assess health status, and monitor treatment effectiveness if necessary. ## Useful Seminar for Seniors in Daugavpils On October 26 at 13:00, a health club meeting titled "Healthy Senior – Safe, Active, and Informed!" will take place in Daugavpils (Liepājas Street, 4). Participants will receive advice from specialists on health, medications, and fall prevention, practical balance exercises, free blood pressure measurements, and consultations with a pharmacist. Duration – about 1.5 hours. Participation is free!