Eating for your age FRANCES VAN REENEN, BSC (HONS), DIP ION FDSC, is a qualified nutritional therapist who trained at the Institute for Optimum Nutrition in the UK. Frances is in private practice in Cape Town’s northern suburbs. She also gives talks to various audiences, including corporates, on nutrition-related subjects and has contributed articles to many publications and websites. She is an accredited member of the South African Association for Nutritional Therapy (www.saant.org.za). Contact her on 079-999 6821 or nutritherapyworks@gmail.com Just as our hairstyles and fashion sense change as we age, so too should our diet. Eating for your age FRANCES VAN REENEN, BSC (HONS), DIP ION FDSC, is a qualified nutritional therapist who trained at the Institute for Optimum Nutrition in the UK. Frances is in private practice in Cape Town’s northern suburbs. She also gives talks to various audiences, including corporates, on nutrition-related subjects and has contributed articles to many publications and websites. She is an accredited member of the South African Association for Nutritional Therapy (www.saant.org.za). Contact her on 079-999 6821 or nutritherapyworks@gmail.com Just as our hairstyles and fashion sense change as we age, so too should our diet. Our health needs are constantly evolving, which means our approach to nutrition in our sixties should differ from that in our twenties. So what is the healthiest way to eat and what are the most important nutrient requirements for each stage of life? TEENAGE YEARS Thanks to the affordability, availability and convenience of junk food, many teenagers today exist on junk food diets. The latest predictions are that two-thirds of all children will be overweight or obese by 2050, and today’s young people may be the first generation to live shorter lives than their parents.¹ Not only are the long-term effects of a junk food diet of concern, but the nutrient-poor food does not provide adequate nutrition to support the daily challenges teenagers face. Between the ages of 13 and 18 young people go through many changes. Pressure at school increases, both in the classroom and on the sports field. Bodies are changing at a rapid rate as they go through puberty. The immune system may also come under extra pressure, as it can be directly suppressed by stress. A nutrient-dense diet is therefore essential to carry teenagers through these turbulent years, boost their immunity, support their hormonal systems and build a foundation of good health for the future. Teenagers will eat junk food when they get the chance. That is a fact! It’s therefore essential to encourage healthy eating habits at home to set a good pattern for the future. Develop a five-a-day fruit and vegetable habit and fill up with whole grains and lean protein. This will leave less room for fatty and sugary foods. There are some key nutrients that teenagers require, nutrients that are often lacking in a young person’s diet. A deficiency in any of them can lead to tiredness, low energy, acne, increased susceptibility to illness, constipation and moodiness. Iron is an extremely important mineral during puberty, especially for girls. Low levels can affect concentration, the ability to study and exam performance. Iron also prevents anaemia and helps the body to resist infection. Good sources of iron include dried fruit, spinach, parsley, poultry, organic liver, red meat, red lentils, eggs, sardines and wholegrain rice. Low magnesium levels are common in teen-agers. Magnesium is essential for antibody production as well as for the proper functioning of the thymus gland. The adrenal glands also need this mineral for effective stress management. A deficiency may worsen premenstrual symptoms and increase allergic reactions. Magnesium-rich foods include nuts, seeds, green leafy vegetables, root vegetables, egg yolks, whole grains and dried fruit. Vitamin E, found in avocados, nuts, seeds, vegetable oils, wheat germ and oatmeal, and vitamin A, found in carrots, leafy greens, apricots and sweet potatoes, are antioxidants necessary to increase resistance to infection. They are also required to keep the skin healthy. A good intake of zinc helps to clear the skin, and this mineral is also essential for the maturation of sex hormones and is an anti- viral antioxidant needed for the growth and development of white blood cells, part of the immune army. Poultry, game, lean red meat, nuts, seeds, shellfish, sardines, mackerel, liver, wheat germ and whole grains are particularly rich in zinc. Adolescents need to keep their calcium levels up, as the amount they consume helps determine bone strength in later life. Milk, cheese, eggs, canned fish, nuts, seeds and dark green leafy vegetables all contain good levels of calcium. Avoiding fizzy cold drinks is also advisable, as the phosphoric acid in these drinks helps leach calcium out of the bones, making them weaker. TWENTIES AND THIRTIES The twenties and thirties are decades of increased stress and pressure, as during this period most people are faced with the added responsibility and stress associated with entering the workforce. Stress uses up a huge amount of nutrients, especially the B-vitamins, magnesium, zinc and vitamin C. Regular meals rich in fruit and vegetables, lean protein and whole grains will provide the support that the body needs. Sugar, refined carbohydrates, alcohol and caffeine are best kept to a minimum, as they deplete the body of these vital nutrients while contributing nothing nutritionally themselves. It is also during this period that couples plan to start families. Zinc is absolutely vital for reproductive health. Infertility, a low sex drive and period problems have all been linked to inadequate levels.² Together with vitamin B6, zinc affects every part of the female sexual cycle. Working together, these two nutrients ensure that sufficient levels of sex hormones are produced. After conception, zinc and B6 ease pregnancy sickness and postnatal depression, as well as increasing the chances of having a healthy baby. Oysters, lamb, nuts, egg yolks, rye and oats are all rich in zinc, while vitamin B6 is found in cauliflower, watercress, bananas and broccoli. Women who are planning to become pregnant should also take 400 mcg folic acid every day. This vitamin is proven to reduce the rate of neural tube defects, including spina bifida, by up to 80%. When you are preparing to conceive, it’s advisable to abstain from alcohol, as drinking any at all can reduce your fertility by half – the more you drink the less likely you are to fall pregnant.³ Caffeine, found in coffee, tea, chocolate and cola drinks, should be off the menu as well. Just one cup of coffee a day can halve your chances of conceiving.4 Preparing the body for pregnancy is not just the woman’s job. The male’s nutrient status also plays a major role in the couple’s ability to conceive. About one in six couples have problems getting pregnant, and male infertility is to blame in about 50% of cases.5 A low sperm count can be due to excessive alcohol intake, smoking, stress, a poor diet or environmental toxins. Changing lifestyle habits and increasing the intake of vitamin C and E, zinc and selenium can contribute towards healthy sperm. Your bones are still being laid down until the age of 30 - 35, so this is your last chance to build healthy bones for the future! Try to include as many calcium-rich foods as possible in your diet. Throughout their twenties and thirties women need twice as much iron as men. A healthy diet high in iron-rich foods should be enough, but women who have heavy periods should consider taking an iron supplement. Wrinkles are a sign of ageing, and in most cases they are very difficult to get rid of once we have them. Your thirties is the time to take advantage of the wrinkle-protecting effects of an antioxidant-rich diet. Antioxidants help protect essential fatty acids, which in turn protect the skin from sun damage and pollution. For antioxidants to work in synergy, it is important to include a wide variety in the diet. Eating a wide variety of colourful fruit and vegetables will provide a range of antioxidant nutrients. Foods rich in essential fats, including oily fish, nuts and seeds, are also good skin boosters. FORTIES AND FIFTIES This is the period in a woman’s life when menopausal symptoms start to rear their ugly head. A well-balanced diet is essential, as it helps the body to adjust automatically to hormone changes, naturally maintaining oestrogen levels from the adrenal glands and fat deposits. Blood sugar control is key! If your blood sugar is all over the place you are more likely to experience fatigue, irritability and hot flushes. Balancing your blood sugar also prevents your adrenal glands from working overtime, which is important because they should be producing more oestrogen while your ovaries are producing less. Stabilise your blood sugar by eating low glycaemic load carbohydrates with protein while avoiding sugar, refined foods and stimulants such as tea and coffee. Menopausal and postmenopausal women can benefit from including phyto-oestrogens in their diet. These plant hormones imitate the protective effect of oestrogen on the heart and bones. In the breast, the same compounds appear to compete with natural oestrogen in a way that may reduce the risk of breast cancer. Phyto-oestrogens have also been shown to reduce vaginal dryness and irritation6 as well as hot flushes.7 Good sources include soya-based products (ensure that they are organic or non-genetically modified), linseed, whole grains, legumes, garlic, fennel, celery, rhubarb, parsley and hops. Phyto-oestrogens can also have a protective effect on men. In Japan, where consumption of fermented soy products is high, the death rate from prostate cancer is far lower than it is in the West.8 As many men over the age of 55 suffer from an enlarged prostate and 20 000 new cases of prostate cancer are being diagnosed in Britain annually,9 it’s advisable to increase these foods in the diet. Zinc has also been found to be a very important nutrient for protection of the prostate. Good sources of zinc are oysters, peas and pumpkin seeds, sunflower seeds and linseed. Tomatoes are especially beneficial for prostate health, as they are packed full of an important antioxidant called lycopene. Sun-ripened and very ripe tomatoes tend to contain higher levels of lycopene than their paler counterparts. Not only are green leafy vegetables a good source of calcium, which is necessary for bone health, they are also rich in an antioxidant called lutein. Lutein is concentrated in the retina of the eye, and low levels are linked with a risk of macular degeneration – the leading cause of age-related blindness. So eat your greens! In this age group, the risk of a heart attack and heart disease rises. To decrease your risk significantly, avoid fried foods and limit your intake of foods high in saturated fats. Increase high-density lipoprotein (HDL) cholesterol and lower low-density lipoprotein (LDL) cholesterol by consuming significant quantities of omega-3 oils, found in oily fish, walnuts and flax seed oil. Reducing salt intake is important to help minimise the rises in blood pressure that can occur in middle age. However, reducing salt is only one factor. In order to manage blood pressure effectively one also needs to increase intake of calcium, magnesium and potassium by eating plenty of fresh fruit and vegetables. OVER-SIXTIES Production of stomach acid and enzymes often declines with age. Stomach acid production depends on zinc, so in your sixties and beyond it’s important to ensure that your zinc intake is adequate. Lack of zinc also reduces a person’s sense of taste and smell, resulting in a preference for strongly flavoured foods like cheese and meat, and those high in salt and additives such as MSG and lack of interest in fruit and vegetables. Improving zinc intake, rather than avoiding or overcooking vegetables and adding strongly flavoured sauces, can improve your health considerably. One of the greatest causes of suffering in old age is aching joints and arthritis. To reduce symptoms, all simple, processed and concentrated carbohydrates should be avoided. Complex carbohydrates and high-fibre foods should be emphasised, and fats should be kept to a minimum. In the case of rheumatoid arthritis food allergies are often involved, so it’s advisable to identify and avoid the offending foods. Foods particularly beneficial for the rheumatoid arthritis sufferer include oily fish and flavonoid-rich berries such as cherries, blueberries and blackberries. Ginger and curcumin (found in turmeric) have been proven to have potent anti-inflammatory properties, so use them liberally in cooking. At over 60 women no longer require as much iron because they no longer have periods. However, dietary intake of vitamin D becomes even more important to protect against hip fractures and broken bones. You can hit your daily target with a serving of canned salmon. Eggs, butter and cheese provide smaller amounts of this vitamin, so a supplement may be necessary. The occasional glass of red wine is fine into your sixties and beyond. Red wine is rich in antioxidants, which may help protect the heart. Researchers at the University of Bordeaux claim that red wine may even help reduce the risk of Alzheimer’s disease when consumed in regular but moderate amounts. However, the best way to keep the brain sharp is to keep eating plenty of fruit and vegetables. A number of studies have shown that elderly people who eat lots of fruit, vegetables and their juices have better memories than those say no to greens! References 1. Tackling Obesity: Future Choices. Foresight Report, October 2007. 2. Holford P, Lawson L, Optimum Nutrition Before, During and After Pregnancy. London: Piatkus, 2004: 5. 3. Hakim R, et al. Alcohol and caffeine consumption and decreased fertility. Fertil Steril 1988; 70(4): 632-637. 4. Wilcox A, et al. Caffeinated beverages and decreased fertility. Lancet 1988; 2: 1453-1435. 5. Grundy C. Male Health – The Perfect Diet for Men. Optimum Nutrition ENews, August 2009, issue 8, p. 11. 6. Wilcox F, et al. Oestrogenic effects of plant foods in postmenopausal women. BMJ 1990; 301: 905-906. 7. Albertazzi P, et al. The effect of dietary soy-supplementation on hot flushes. Obstet Gynecol 1988; 91: 1. 8.  Glenville M. The Nutritional Health Handbook for Women. London: Piatkus, 2001: 414. 9. Grundy C. Male Health – The Perfect Diet for Men. Optimum Nutrition ENews, August 2009, issue 8, p. 9. Bibliography 1.  Burney L, Boost Your Child’s Immune System. London: Piatkus, 2003. 2. Glenville M. The Nutritional Health Handbook for Women. London: Piatkus, 2001. 3. Grundy C. Male Health – The Perfect Diet for Men. Optimum Nutrition ENews, August 2009, issue 8. 4.  Holford P. New Optimum Nutrition Bible. London: Piatkus, 2004. 5.  Holford P, Lawson L. Optimum Nutrition Before, During and After Pregnancy. London: Piatkus, 2004.

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