Health experts share tips for winter wellness among seniors

As we age, maintaining a balanced diet becomes increasingly important for overall health and well-being. Medical experts outline common dietary challenges, nutritional needs of seniors, and lay down practical tips for a healthier winter

Here’s an expert guide to winter nutrition for seniors

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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 well-being of seniors.

With 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 routines.

Common nutritional deficiencies
During these colder months, our body's 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 intake.

“Lack of movement during winters is also observed among seniors which can lead to weight gain, digestive issues such as constipation, indigestion and unhealthy gut,” 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 need.

Vitamin D deficiency
Most 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 deficiency
The process of ageing itself increases the burden of muscle loss which worsen by not eating adequate protein in your diet.

Dehydration
This 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 constipation.

Essential fatty acid deficiency
Nutrient 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 anti-inflammatory property of omega 3 an antioxidant-rich foods.

Dietary essentials to consume daily
Fortunately, we can significantly improve our winter well-being 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 daily.

Iron
Essential for oxygen transport and preventing issues like anaemia and fatigue. Iron is commonly found in green leafy vegetables, jaggery, eggs, fish, millets, and dates.

Vitamin C
Boosts immunity, aids iron absorption, and provides antioxidant protection. It is advised to maintain a healthy intake of citrus fruits, amla, and leafy vegetables.

Fibre
Improves digestion, reduces the risk of heart disease, and helps regulate blood sugar. Including complex carbs with fibre-rich 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 health.

Vitamin D
Critical for calcium absorption and bone health. Milk products, ragi, leafy vegetables, fish, eggs, and nuts should be consumed daily by seniors.

Hydration
Staying 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 daily.

Protein and healthy fats
Include 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 oil.

Anti-inflammatory and fermented foods
Anti-inflammatory 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 health.

5 tips for maintaining a balanced diet
It 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 levels,” states Dr Sreenivasa D, consultant - gastroenterology, Manipal Hospital, Hebbal. She shares five practical tips to help seniors achieve their nutrition goals:

1. Aiming for five smaller meals a day rather than three large meals, to help increase food intake without overwhelming the digestive system.
2. Limiting fluids during meals but ensuring adequate water intake throughout the day to stay hydrated.
3. Including protein-rich snacks, like nuts or yogurt, between meals to boost protein intake.
4. Consuming a colourful diet that includes different fruits, vegetables, and nuts regularly to make meals more appealing, even if appetite is reduced.
5. Using nutritional supplements (if needed) like protein shakes between meals to help meet nutritional needs.

Eight strategies for managing digestive issues
Constipation is a common concern among seniors, especially during the winter months. To manage this issue, it’s important to address both physical and lifestyle factors. Dr Sreenivasa recommends the following lifestyle modifications:
1. At least 30 to 45 minutes of moderate exercise most days of the week to promote healthy digestion.
2. Drink 8 to 10 glasses of water daily to support bowel function.
3. Include 1 to 2 servings of fruits and vegetables daily to increase fibre intake, which helps prevent constipation.
4. Maintain a consistent sleep schedule to help regulate digestion and overall health.
5. Elevating the feet while sitting on the toilet can help in easier bowel movements, especially if using a Western-style toilet.
6. If these lifestyle changes don’t provide relief, fibre supplements or gentle laxatives like psyllium (isabgol) may help.
7. Avoid stimulant laxatives, as they can lead to dependency.
8. If there are signs of severe constipation, weight loss, or blood in stools, it’s crucial to seek medical advice.

Healthy winter recipes for seniors
The 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 winter:

Easy to digest
Dishes like mixed lentil and vegetable khichri, dalia khichri, curd rice, soups, and stews.

Flavourful and nutritious
Explore 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.