NUTRITION FOR MIDDLE-AGED

Introducing the Nutrients

The nutrients found in all foods and drinks provide nourishment for the body. The six classes of nutrients

serve three general function: provide energy, regulate body process and contribute body structure.

Because the body needs large quantities of carbohydrate, protein and fats so they are called

macronutrients. Vitamins, mineral and water are called micronutrients because body needs small

amounts of these nutrients.

Types of Nutrient

Carbohydrates are made of carbon, hydrogen, and oxygen. A major source of fuel for the body

and can use glucose immediately or store it in your liver and muscles for when it is needed.

Carbohydrates are soluble in water and contain usable energy.

Protein are organic compounds made of smaller building blocks called amino acids. Some of amino

acids that we get from dietary protein combine with the amino acids made in the body to make hundreds

of different body proteins. Body proteins help build and maintain body structures and regulate body

processes. Protein also can be used for energy.

Lipids refers to substances we know as fats and oils but also to fatlike substances in foods, such as

cholesterol and phospholipids. Lipids are organic compounds and, like carbohydrates, contain carbon,

hydrogen, and oxygen. Fats and oils also known as triglycerides, are the major fuel source for the body. In

additional, triglycerides, cholesterol, and phospholipids are providing structure for body cells, carrying

the fat-soluble vitamins (A, D, E and K) and providing the starting material (cholesterol) for making many

hormones.

Vitamin are compounds that contain carbon and hydrogen and perhaps nitrogen, oxygen,

phosphorus, sulphur, or other elements. Vitamins regulate body processes such as energy production,

blood clotting, and calcium balance. Vitamin help to keep organs and tissues functioning and healthy.

Because vitamins have such diverse functions, a lack of a particular vitamin can have widespread effects.

Although the body does not break down vitamins to yield energy, vitamins have vital roles in the

extraction of energy from carbohydrate, fat, and protein.

Vitamins are usually divided into two groups: fat-soluble and water-soluble. The four fat-soluble vitamins

(A, D, E and K) have very diverse roles. What they have in common is the way they are absorbed and

transported in the body and the fact that are more likely to be stored in larger quantities than water-

soluble vitamins. The water-soluble vitamins include vitamin C and eight B vitamins: thiamine (B1),

riboflavin (B2), niacin(B3), pyridoxine(B6), cobalamin(B12), folate, pantothenic acid, and biotin. Most of

the B vitamins are involved in some way with the pathways for energy metabolism.

Minerals are simple, inorganic substances. At least 16 minerals are essential to health, among them

are sodium, chloride, potassium, calcium, phosphorus, and magnesium. Because the body needs these

minerals in relatively large quantities compared with other minerals, they are often called macrominerals.

The body needs the remaining minerals only in very small amounts. These microminerals or trace

minerals, include iron, zinc, copper, manganese, molybdenum, selenium, iodine, and fluoride. Minerals

can be found in structural roles (calcium, phosphorus, and fluoride in bones and teeth) as well as

regulatory roles (control of fluid balance, regulation of muscle contraction).

Water is chemically the simplest nutrient. Water has many roles in the body, including temperature

control, lubrication of joints, and transportation of nutrients and wastes.

Our body is nearly 60 percent water, regular fluid intake to maintain adequate hydration is important.

Water is found not only in beverage but also in most food products. Fruits and vegetables in particular

are high in water content.

SIX CLASSES OF NUTRIENTS

Good nutrition is essential for good health at any age, but it becomes even more important when

you cross the threshold into late middle-age. Here are some nutreint you may need more as you

enter the second half of life.

Benefits consumption of Carbohydrate

Reduced Cancer & Cardiovascular Disease Risk

Certain carbohydrates can reduce risk of both

cancer and cardiovascular disease. They provide

plant fibres, which has repeatedly been shown

to dramatically reduce cancer risk, particularly

colon, stomach, and intestinal cancers, while

improving cardiovascular health.

Better Mood & Improved Sleep

A common drawback to very low-carbohydrate

diets is that they do not allow for adequate

production of the neurotransmitter serotonin.

Some people on very low-carb diets report sleep

trouble due to over-activation of the hypocretin

neurons that are energizing.

Serotonin counters this, enabling restful sleep.

Serotonin also helps you feel good, improving

mood, motivation, and cognition.

Benefits consumption of Protein

Better bone density and less risk of osteoporosis.

Research consistently shows that a higher

protein intake increases bone density and

decreases risk of osteoporosis. The rumour that

a high-protein intake is bad for bones is a myth

based on misunderstanding of bone metabolism.

It comes from the theory that protein increases

acid in the body. The acid is neutralized when

the body releases bicarbonate ions from the

bone matrix, a mechanism that is accompanied

by a loss of sodium, calcium, and potassium.

Better brain function.

Protein is a vital brain food. Eating high-quality

protein that includes a variety of foods from

animal sources provides the building blocks to

make chemical messengers involved in energy

production, wakefulness, hunger, motivation,

and optimal cognition.

For instance, the omega-3 fat DHA, carnosine,

creatine, vitamin D, and vitamin B12 are all

nutrients that are only available from animal

protein and are indispensible brain nutrients

that can’t be attained from plants.

Benefits consumption of Fats

Reduce Cancer Risk

Eating “good” fats as part of a diet that

optimizes macronutrient intake for glucose

management and decreased inflammation will

reduce cancer risk. Research suggests that

omega-6-rich oils promote cancer progression

and metastasis, whereas monounsaturated fat,

such as that found in olive has a protective

effect.

Better Skin and Eye Health

Dry skin and eyes is often caused by a deficiency

in fatty acids. Getting adequate omega-3 fats

and a variety of saturated fats in your diet can

help improve the body’s ability to lubricate

effectively. Get at least 3 grams of omega-3s in

your diet daily and eat a variety of saturated fats

because they are rich in the fat-soluble vitamins

A, D, E, and K that help the body regulate

lubrication.

Benefits consumption of Vitamins

Vitamin B-12

Vitamin B-12 is a nutrient of interest in the old

and very old woman primarily because the

consumption of foods rich in this nutrient

decreases with age. The mechanism that is most

affected by age is the ability to cleave the

vitamin from its protein carrier. The production

of gastric acid is necessary for the digestion of

food rich in vitamin B-12.

Vitamin A

Vitamin A has many roles in the maintenance of

health; it is important to maintain normal vision,

for cell differentiation, efficient immune

function, and genetic expression. Consuming a

diet rich in fruits and vegetables is a reasonable

way to meet vitamin A needs in older adults as

well as providing a good source of dietary fibre.

Vitamin C

Vitamin C status is generally related to dietary

intake. Reductions in vitamin C intake are

associated with illness, hospitalization, and

institutionalization. Lowered intake often is

associated with chronic disease including

atherosclerosis, cancer, senile cataracts, lung

diseases, cognitive decline, and organ

degenerative diseases.

Vitamin D

It is well recognized that older women are at risk

for inadequate vitamin D consumption. Vitamin

D has significant roles in bone health by

regulating bone mass, but it also is an essential

nutrient in immune function.

Benefits consumption of Minerals

Calcium

One in three women over the

age of 50 will suffer a painful

bone fracture at some point

in their life. That's an

unsettling thought since hip

fractures are a common

cause of death in older

people. Bone density starts

to decline after the age of 30

but it accelerates after the

age of 50. To maintain bone

density, you need 1,500

milligrams of calcium a day

through diet after 50.

Iron

In people 60 and over can be

due to low iron levels. Low

iron levels interfere with

normal immune function and

increase the risk of infections.

They also found that low iron

levels were linked with a

decline in physical function in

older people.

Zinc

Zinc is required for the body

to make DNA and for cell

division. Meat and seafood

are the best sources of zinc.

Zinc may prevent vision loss

in older people by delaying

the progression of age-

related macular

degeneration. Zinc is needed

for the formation and

maintenance of the skin and

mucous membranes.

Benefits consumption of Water

Water is well known for its revitalising properties. Yet even though it is essential to health, it frequently

gets overlooked as one of the six basic nutrients, along with carbohydrates, fats, vitamins, proteins and

minerals. This can result in vulnerable individuals missing out on the support and guidance they need to

help maintain a healthy level of hydration.

The medical evidence for good hydration shows that it can assist in preventing or treating ailments such

as:

• Pressure ulcers

• Constipation

• Urinary infections and incontinence

• Heart disease

• Low blood pressure

• Diabetes (management of)

• Cognitive impairment

• Dizziness and confusion leading to falls

• Poor oral health

• Skin conditions

• Kidney stones

Sources of Nutrients

Macronutrient:

Description Examples Serving

Size

Carbohydrate Choose fibre rich fruits, vegetables and whole grain often.

Focus on fruit Eat more dark green

vegetables such as broccoli, kale and other dark leafy greens, try more orange vegetables such as carrots, sweet potatoes pumpkin and else.

Protein When selecting protein for older adults, some good sources are fish, lean chicken, and salmon. These types of proteins are easy to digest for most seniors.

For older adults who have problems eating solid foods, there are a variety of high protein shakes available at most health food stores.

Fat Vegetable oils like corn or safflower oil are healthier than animal fats like butter.

Avoid hydrogenated vegetable oils because they are high in trans-fatty acids.

Monounsaturated fats-olive, peanut, and canola oils-are healthy alternatives to animal fats.

Micronutrient:

Description Examples Serving

Size

Vitamin A Vitamin A comes from animal sources such as eggs, meat.

Beta-carotene, a precursor of vitamin A, comes from green leafy vegetables and intensely colour fruits and vegetables

Vitamin D The body itself makes vitamin D when it is exposed to the sun.

Cheese, butter, margarine, fortified milk, fish and fortified cereals are food sources of vitamin D

Vitamin C Citrus fruits, green peppers, strawberries, tomatoes, broccoli and sweet and white potatoes are all excellent food sources of vitamin c

Vitamin E Vitamin E is found in corn, nuts, olives, green, leafy vegetable oils and wheat germ, but food alone cannot

provide a beneficial amount of vitamin E, and supplements may be helpful

Vitamin B1

(Thiamin)

Vitamin B1 can produce energy.

Allows the body to process carbohydrates and some protein.

Whole grain, enriched, fortified products; bread; cereals

Vitamin B2

(Riboflavin)

Key in metabolism and the conversion of food into energy; helps produce red blood cells.

Milk, bread products, fortified cereals

Vitamin B3

(Niacin)

Assists in digestion and the conversion of food into energy; important in the production of cholesterol

Meat, fish, poultry, enriched and whole grain breads, fortified cereals

Vitamin K Important in blood clotting and bone health.

Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage

Vitamin

B12

to make blood cells maintain a

healthy nervous system

Shellfish, Liver (Beef), Fish (Mackerel), Red Meat, Cheese , Egg

Iron Key component of red blood cells and many enzymes.

Fortified cereals, beans, lentils, beef, eggs

Zinc Supports the body's immunity and nerve function; important in reproduction

Red meats, some seafood, fortified cereals

Selenium Protects cells from damage; regulates thyroid hormone

Organ meats, seafood, some plants (if grown in soil with selenium

Potassium Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones.

Sweet potato, bananas, yogurt, yellow fin tuna, soybeans

Amount of consumption

Recommended Nutrient Intakes for Malaysia 2005: Summary Table

(middle aged women 50-59 )

Energy Protein Calcium Iron (15%) Iodine Zinc

kcal g mg mg μg mg

2180 55 1000 8 110 4.9

Selenium Thiamin Riboflavin Folate Vitamin C

Vitamin A

Vitamin D

Vitamin E

μg mg mg μg mg μg μg mg

25 1.1 1.1 400 70 500 10 7.5

This result is expected as rice is the staple food of Malaysians. The other nine food items

eaten daily but by a smaller proportion of the population ranged from marine fish, green

leafy vegetables to ikan bilis.

According to Harvard’s study, the healthy eating plate offers more specific and more accurate

recommendations for following a healthy diet than MyPlate, developed by the U.S. Department of

Agriculture and the Department of Health and Human Service. In addition, the Healthy Eating Plate is

based on the most up-to-date nutrition research, and it is not influenced by the food industry or

agriculture policy.

Scientific evidence has shown that what you eat can reduce your risk for developing heart disease and diabetes, and ward off some forms of cancer, hypertension and osteoporosis.

The Healthy Eating Plate provides detailed guidance, in a simple format, to help people make the best eating choices.

Making healthy food choices is more important than ever.

Do you know that?

A food guide pyramid is a pyramid shaped guide of healthy foods divided into sections to show the

recommended intake for each food group.

KEY TO A HEALTHY EATING: BMV (Balance, Moderation & Variety )

A healthy diet helps to maintain body health and also to lower risk of chronic diseases such as diabetes,

heart disease and hypertension. The three importance keys to healthy eating are: BALANCE,

MODERATION and VARIETY, based on Malaysian Food Pyramid.

BALANCE: Include all the food groups from the food pyramid in our daily meals as each food

group provides us different nutrients required.

MODERATION: Watch out the serving size from each food groups in food pyramid. Consume

more of the food at the bottom of food pyramid and less for the food at the top. There is no

good or bad food. Do not need to eliminate our favourite foods such as burger, soft drinks, roti

canai, nasi lemak at all. We may enjoy them by limiting the amount taken.

VARIETY: No single food provides all the nutrients needs. Choose different foods choice from

each of the food groups. Eg: Do not eat apple as sole fruit choice every day, but consume variety

colour of fruits such as banana, kiwi, watermelon etc.

Metabolism of Macronutrients

Carbohydrates metabolism begins with digestion in the small intestine. In the liver and

muscles, most of the glucose is changed into glycogen by the process of glycogenesis. Glycogen is

stored in the liver and muscles until needed at some later time when glucose levels are low. If blood

glucose levels are low, then epinephrine and glucagon

hormones are secreted to stimulate the conversion of

glycogen to glucose. This process is

called glycogenolysis. If glucose is needed immediately

upon entering the cells to supply energy, it begins the

metabolic process called glycoysis. The end products of

glycolysis are pyruvic acid and ATP. Since glycolysis

releases relatively little ATP, further reactions continue

to convert pyruvic acid to acetyl CoA and then citric acid

in the citric acid cycle. During strenuous muscular

activity, pyruvic acid is converted into lactic acid rather

than acetyl CoA. During the resting period, the lactic

acid is converted back to pyruvic acid. The pyruvic acid

in turn is converted back to glucose by the process

called gluconeogenesis. If the glucose is not needed at

that moment, it is converted into glycogen by

glycogenesis.

Protein metabolism is a description

of the physical and chemical

processes that cause both the

building, or synthesis, of amino acids

into proteins and the breakdown, of

proteins into amino acids. Amino

acids are circulated through the blood

and enter the body tissues, where

they are synthesized back into

protein. Balance between protein

synthesis and catabolism is essential

to maintain normal cell functioning.

Soft tissues require amino acids to

manufacture the types of proteins

needed for maintenance of life

processes. Amino acid synthesis is

necessary to form other essential

compounds in the body, like

histamine, neurotransmitters, and

components of nucleotides. Any

amino acids that are left over after

synthesis are either stored as fat or

converted into energy. The liver is the

centre for breaking down needed

proteins and sending the required

amino acids into the blood. It

constantly monitors and responds to

the body’s protein needs. The liver is

also responsible for processing and

excreting the waste products.

Fats and Lipids metabolism are involved with Fatty Acid Oxidation to produce energy or the

synthesis of lipids which is called Lipogenesis. Lipid metabolism is closely connected to the

metabolism of carbohydrates which may be converted to fats. The first step in lipid metabolism is

the hydrolysis of the lipid in the cytoplasm to produce glycerol and fatty acids. Fatty acids are

oxidized to acetyl CoA in the mitochondria using the fatty acid spiral. The acetyl CoA is then

ultimately converted into ATP, CO2, and H2O using the citric acid cycle and the electron transport

chain.

EXTRA INFORMATION

DISEASES FROM LOW CARBOHYDRATE INTAKE

The body needs fuel, and 40 percent

to 65 percent of it must come from

carbohydrates.

People avoid carbohydrates because

of weight gain, but carbs are needed

for the body to function.

Carbohydrates are your body’s main

energy source and helps to think and

remain active.

Lack of carbohydrates can cause:

-Low blood sugar, also known as Hypoglycemia

-Ketosis

Hypoglycemia

Also known as low blood sugar or low blood glucose.

Occurs when the glucose levels in the blood drop below normal.

Symptoms: tiredness, weakness, light-headedness, confusion and hunger.

Carbs are the main source of glucose because they are broken down into simple sugars during digestion and enter the cells with the help of insulin, providing energy.

Eating a small amount of carbs will quickly treat hypoglycaemia.

Ketosis

• Eating less than 130 grams of carbohydrates a day can cause build-up of ketones, which are partially broken-down fats in the blood.

• This condition is known as ketosis.

• When your body doesn’t have enough glucose for energy, it breaks down stored fat, producing ketones.

• Mild ketosis can cause mental fatigue, bad breath, nausea and a headache, but severe ketosis can lead to painful swelling of the joints and kidney stones.

• Aim for 225 to 325 grams of carbohydrates a day to prevent ketosis and other health problems.

DISEASES FROM HIGH CARBOHYDRATE INTAKE

CANCER

• One recent study showed that people with late-stage colon cancer were more likely to die.

• The mechanism isn’t clear, but scientists think that since simple carbs produce sugar, it may

actually cause cancer growth.

• Other cancers associated with a high carb diet include breast and stomach cancer.

CARDIOVASCULAR DISEASE

•Research said that high carb diets may increase the risk of heart disease.

•They tend to lower good cholesterol and increase very low density lipoprotein, which are two risk

factors for heart disease.

WEIGHT GAIN

• Eating too much bread, potatoes and pasta will cause weight gain.

• Too much amount of high-carb diets, will east a person gain weight.

DISEASES FROM HIGH PROTEIN INTAKE

HIGH CHOLESTEROL

• One of the major problems that cause by high-protein intake.

• Eating large amounts of proteins will be to risk in raising the blood cholesterol level.

• It will set you on a path toward heart disease.

PROGRESSION OF KIDNEY DISEASE

• High levels of protein in your diet can cause a problem in kidney function.

• High protein is associated with elevated uric acid levels, which is a waste product created as your body breaks down protein.

• High uric acid levels can cause high blood pressure and chronic kidney disease.

• A side effect of high-protein diets' action in the kidneys is that they lead to an increased loss of calcium through urine.

• This happens because the excess protein causes you to shed water weight.

• While excreting fluids, you also lose nutrients.

• This passing of calcium through your kidneys can also cause kidney stones.

DISEASES FROM LOW PROTEIN INTAKE

OSTEOPOROSIS

• Calcium loss from bone occurs at protein intake below requirement when individuals are in

negative protein balance, suggesting that too little protein is dangerous for bone health.

• increased consumption of fruits, vegetables and cooked legumes

KWASHIORKOR

• Kwashiorkor is a disease caused by a severe deficiency of protein in diets that contain calories mostly from carbohydrates such as yams, rice and bananas.

• It usually affects older children.

• People with kwashiorkor appear puffy in the abdomen area from retention of fluid.

• Common symptoms of both marasmus and kwashiorkor include fatigue, irritability, diarrhea, stunted growth and impairment of cognition and mental health.

MARASMUS

•Marasmus is a disease caused by a severe deficiency of protein and calories that affect infants and very young children, often resulting in weight loss and dehydration.

•Marasmus can develop into starvation and cause fatality caused by a lack of essential nutrients.

•People with marasmus appear bony with little muscle tissue, according to Food4Africa.

DISEASES FROM HIGH FAT INTAKE

OBESITY

•Consuming too many calories

•Leading a sedentary lifestyle

•Not sleeping enough

HEART DISEASE

•Caused by plaque build-up in the walls of arteries

•This makes it difficult for your blood to flow and increases the risk of a heart attack or stroke.

SLOWER METABOLISM

•If taken to the extreme, a high-fat diet can result in ketosis.

•A process in which fats are broken down for energy in the absence of glucose from carbohydrates.

•A slow metabolism makes it harder to lose weight, undermining your fat loss efforts.

DISEASES FROM LOW FAT INTAKE

POOR VITAMIN ABSORPTION

•Eating a diet too low in fat can interfere with the absorption of fat-soluble vitamins A, D, E and K.

•Because these nutrients are fat soluble, your body needs dietary fat to utilize them.

•These vitamins are stored mostly in the liver and fat tissue and are important in bodily functions such as growth, immunity, cell repair and blood clotting.

DEPRESSION

•A diet that's too low in fat—especially essential fatty acids, which your body can only get from food—might hurt your mental health.

INCREASED CANCER RISK

•Colon and breast cancer have all been correlated with low intakes of essential fatty acids

•If your diet lacks healthy fats, you could be increasing your risk of cancer.

DISEASES FROM HIGH INTAKE OF VITAMIN

Vitamin A

•The risks of consuming excess amounts of the vitamin include liver problems, dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death

Vitamin D

•Vitamin D toxicity can cause non-specific symptoms such as anorexia, weight loss, polyuria, and heart arrhythmias.

•can also raise blood levels of calcium which leads to vascular and tissue calcification, with subsequent damage to the heart, blood vessels, and kidneys

Vitamin E

•cause hemorrhage and interrupt blood coagulation, and in vitro data suggest that high doses inhibit platelet aggregation

Vitamin C

•Excess amounts of the vitamin C can cause diarrhea, stomach cramps, bloating, kidney stones, Iron overload, reduced availability of vitamin B-12 and loss of tooth enamel.

• increase urinary oxalate and uric acid excretion, which could contribute to the formation of kidney stones, individuals with renal disorder

Vitamin B-Complex

•Excess amounts can cause gastrointestinal problems and redness of the face and neck, which is called flushing.

•Intake over this amount can cause damage to the nerves, which may result in abnormal sensations, such as numbness and tingling. Excess folate can also cause damage to the nerves.

DISEASES FROM LOW INTAKE OF VITAMIN

VITAMIN A

•night blindness, or the inability to see in low light or darkness

VITAMIN D

•dietary inadequacy, impaired absorption and use, increased requirement, or increased excretion

•Rickets and Osteomalacia are the classical vitamin D deficiency diseases

VITAMIN E

•Premature babies of very low birth weight (<1,500 grams) might be deficient in vitamin E

•Efficiency symptoms include peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, and impairment of the immune response

VITAMIN C

•General weakness followed by shortness of breath, pain in bones, joints and muscles of the extremities

•Swollen and tender joints, haemorrhages in various tissues and pain in joints

•Bleeding gums and loose teeth

VITAMIN B-COMPLEX

•Vitamin B12 deficiency is characterized by megaloblastic anemia, fatigue, weakness, constipation, loss of appetite, and weight loss

•Vitamin B6 deficiency is associated with microcytic anemia, electroencephalographic abnormalities, dermatitis with cheilosis (scaling on the lips and cracks at the corners of the mouth) and glossitis (swollen tongue), depression and confusion, and weakened immune function

DISEASES FROM HIGH MINERALS INTAKE

HIGH TOXITY •High levels of iodine in the bloodstream can interfere with hormone functioning

•Symptoms include black fingernails and the smell of garlic on your breath and skin

•When ingested in amounts more than 1 g daily, phosphorus can cause diarrhea or lead to calcification of organs and soft tissues.

RARE TOXITY •kidney disease

•When the kidneys fail to regulate the amount of magnesium in the body, a person may

experience symptoms such as nausea and general malaise

•Copper toxicity is also rare, however, excessive intake can cause vomiting, diarrhea, irritability and dementia

•Zinc with extremely high doses of it can lead to symptoms such as nausea, vomiting and diarrhea

DISEASES FROM LOW MINERALS INTAKE

IRON DEFICIENCY

•fatigue, pale skin, breathlessness with exertion, poor tolerance to cold temperature, poor immune system

ZINC DEFICIENCY

•diarrhea, severe skin rash, hair loss, impaired immune response

SELENIUM DEFICIENCY

•Keshan disease, an enlargement heart and poor heart function

•Kashin-Beck disease, diseases of the joints and bones

•cretinism, mental retardation

COPPER DEFICIENCY

•anemia, poor immune function, bone abnormalities

EXTRA INFORMATION

DISEASES FROM HIGH WATER INTAKE

HYPONATREMIA (LOW BLOOD SODIUM)

•Severe cases of hyponatremia can lead to water intoxication, an illness whose symptoms include headache, fatigue, nausea, vomiting, frequent urination and mental disorientation.

•When a person drinks too much water in a short period of time, the kidneys cannot flush it out fast enough and the blood becomes waterlogged.

•Rapid and severe hyponatremia causes entry of water into brain cells leading to brain swelling, which manifests as seizures, coma, respiratory arrest, brain stem herniation and death.

OVERHYDRATION

•headaches and seizures

DO YOU KNOW THAT

The person with healthy kidneys could develop water intoxication by drinking about

2 to 3 times what the kidneys can process.

DISEASES FROM LOW WATER INTAKE

ACUTE DEHYDRATION SYMPTOMS

•headache, thirst, dizziness, lethargy, dark

colored urine, low to no urine output,

constipation and a dry and sticky mouth.

•More severe dehydration can cause lack of

sweat and tears, extreme thirst, very dry

mouth, confusion, low blood pressure, rapid

pulse, fast breathing and fever.

WASTE BUILD-UP

•If you don't take in enough fluids and your

body doesn't produce enough urine, waste can

build up in your body and lead to serious illness

or death

•Being dehydrated can also cause life-

threatening kidney failure, which occurs when

your kidneys have trouble shuttling out excess

fluids and waste.

EXTRA INFORMATION

Is Green Tea a Good Substitute for Water?

Green tea, like water, is safe to drink daily. However, consuming too much green tea may lead to

certain health complications. Proper hydration is vital, and while green tea can make up part of your

daily fluid intake, it should not be the only beverage you drink each day.

Green Tea Health Benefits While it contains caffeine, green tea still has a number of health benefits that potentially outweigh its

caffeine content. Rich in antioxidants such as polyphenols, green tea can help your body fight

damage from free radicals, which can cause cell death. Green tea has been associated with helping

reduce the chances of heart disease, as it helps bring down cholesterol and triglyceride levels. Green

tea and green tea extract, both rich in catechism, have also been shown to increase your metabolism

and increase fat burning.

High Blood Pressure and Water Intake

When you think about water and blood pressure the link between dehydration and low blood pressure probably comes to mind. Dehydration is a potential cause of low blood pressure (hypotension) due to resulting decreased blood volume leading to reduced pressure against artery walls.

However, did you know not drinking enough water can lead to high blood pressure?

When you do not drink adequate water the body will compensate by retaining sodium. That should be a red flag. Sodium is directly related to high blood pressure.

While this sodium retention takes place, the persistent dehydration will lead the body to gradually ‘close' some of the capillary beds. This leads to increased pressure places on arteries and a rise in blood pressure.

Here are three steps you can take to prevent high blood pressure that is caused by dehydration.

1. Drink eight to ten 8-ounce glasses of water daily

2. Don't drink too much.

3. Drink water when you exercise

Benefits consumption of Water for middle age women

Water is well known for its revitalising properties. Yet even though it is essential to health, it frequently

gets overlooked as one of the six basic nutrients, along with carbohydrates, fats, vitamins, proteins and

minerals. This can result in vulnerable individuals missing out on the support and guidance they need to

help maintain a healthy level of hydration.

The medical evidence for good hydration shows that it can assist in preventing or treating ailments such

as:

• Pressure ulcers

• Constipation

• Urinary infections and incontinence

• Kidney stones

• Heart disease

• Low blood pressure

• Diabetes (management of)

• Cognitive impairment

• Dizziness and confusion leading to falls

• Poor oral health

• Skin conditions

Prevention of DISEASES

Nutrition roles in prevention of related disease

A high dietary fibre intake, especially from whole grain products, decreases the risk of obesity, type 2

diabetes, abnormal concentrations of lipoproteins, coronary heart disease and colorectal cancer.

A high intake of sugar-sweetened beverages increases the risk of obesity and type 2 diabetes.

We advise to focus on two dietary recommendations. THERE ARE:

A) Stimulating dietary fibre intake, especially the intake of whole grain products

B) Reducing the consumption of sugar- sweetened beverages.

1. HEART HEALTH. Heart-healthy diets rich in whole grain foods can reduce the risk

of heart disease.

2. REDUCE CANCER RISK. Low fat diets rich in fiber-containing grain products,

fruits and vegetables may reduce the risk of some types of cancer, particularly of the

stomach and colon.

3. MANAGE DIABETES. The Malaysian Diabetes Association recommends whole

grain as part of a diabetic diet.

4. ALWAYS KEEP YOU REGULAR. Fiber from whole grains promotes regularity

and keeps the intestines working smoothly to help maintain good digestive health.

5. WEIGHT MANAGEMENT. A growing body of evidence supports that people who

eat more whole grain tend to have healthier body weights and gain less weight over

time than those who don’t.

BEAT HEART DISEASE

To help prevent heart disease, you need to keep your blood cholesterol, blood pressure, and

weight under control. Healthy eating habits can help you accomplish this, as well as reduce

your risk for stroke.

Your diet should include foods from all major foods groups, with special emphasis on

fruits, vegetables, and whole grains.

You should aim for at least three servings (equal to three ounces) a day of whole-

grain foods.

Choose fat-free and low-fat dairy products that are fortified with vitamin D over

regular products. You should have three servings of these a day.

Your protein should come from lean meats, poultry, fish and legumes with at least

two servings of fish each week. Ten to 35 percent of your daily calories should come

from protein.

Choose fats and oils with two grams or less of saturated fat per tablespoon. These

include liquid and tub margarines, canola oil, and olive oil.

Limit the foods you eat that are high in calories or low in nutrition, such as soft drinks

and candy

.

Also maintain your weight by getting regular exercise for at least 30 to 60 minutes

most days of the week.

EXTRA INFORMATION

When selecting sources of protein, choose fish, poultry, or beans

instead of beef, pork, or lamb. When eating red meat, buy lean cuts

and serve smaller portions. Bake, broil, or poach meats instead of

frying or grilling. This reduces the fat content.

COMBAT CANCER

The best diet to help protect you against cancer helps you maintain a healthy weight and

includes a variety of foods.

Here are some examples of foods that particularly helpful in protecting against cancer:

The green leafy vegetables can help stop cell growth in cancers of the breast, skin,

lung, and stomach.

Example of vegetables, such as broccoli, cauliflower and cabbage contain substances

that have been associated with a lower risk for cancer. They may help protect against

cancers of the breast, endometrium, lung, colon, liver, and cervix.

To help protect against cancer, your diet should include five to 13 servings of vegetables and

fruits each day. Here are some ways to add fruits and vegetables to your daily fare:

Make sure vegetables and fruits are a part of every meal, and serve them as snacks.

Limit the amount of fried vegetables you eat; prepare vegetables in healthier ways,

such as steaming or microwaving. Or eat them raw.

If you want to drink fruit or vegetable juice, make sure it's 100 percent juice. Other

types of fruit beverages contain only small amounts of juice.

Berries for Middle-Aged People

Blackberries are special, beyond their

basic berry goodness. Notable for their high levels of dietary fiber, vitamin C, vitamin K, folic acid and manganese, they also rank well for antioxidant strength, with notable levels of polyphenolic compounds, such as ellagic acid, tannins, ellagitannins, quercetin, gallic acid, anthocyanins and cyanidins.

Blueberries are antioxidant capacities

among all fruits, vegetables, spices and

seasonings. Studies suggest that blueberries

may reduce memory decline, may reduce

heart attack risk, and may provide other anti-

aging benefits. They are also an excellent

source of vitamins C and K, manganese and a

good source of dietary fiber.

Raspberries A good thing given our

fondness for them and the health benefits

they deliver. Because of their aggregate fruit

structure, raspberries are among the highest

fiber-containing foods, with up to 20 percent

fiber per total weight. They are also a great

source of vitamin C, manganese, B vitamins 1–

3, folic acid, magnesium, copper and iron.

Acai berries is very high in Vitamin C and

ellagic acid, an immune-system-boosting

combination that has been shown to suppress

the growth of cancer. They are also rich in

plant sterols that provide cardio-protective

benefits to our cells. It does this by preventing

blood clots, improving overall blood

circulation, and relaxing the blood vessels.

Living With: Menopause

Menopause occurs after a woman has her last menstrual cycle. Both menopause and the

time preceding it cause significant physical changes in a woman’s body. Women can

decrease the undesirable effects of menopause by taking medication, undergoing therapy,

and making behavioral changes.

Symptoms

Most women experience menopause between the ages of 48 and 55. Perimenopause can occur four

to five years before the onset of menopause. During perimenopause, the woman may have irregular

periods but begins to have other symptoms of menopause. Common menopause symptoms include:

Night sweats

Cold feet and hands

Moodiness

Increased fat around the abdomen

Hot flashes

Dizziness or headaches

Vaginal dryness

Insomnia

Memory loss

Weight gain

Supporting Someone with Menopause

Menopause can be a stressful time for any woman, but support from friends and family can

make the transition easier. Some women believe that depression is a natural by-product of

menopause; family members should encourage them to seek treatment rather than

enduring their symptoms.

Family members can also help menopausal women maintain healthy lifestyles by offering to

exercise with them or keeping unhealthy foods out of the home.

“MIDDLE-AGED WOMEN HAVE GREATER STABILITY, THEY ARE MORE LOYAL, AND THEIR CAPACITY

FOR STEADY WORK IS GREATER THAN THAT OF YOUNGER WOMEN.”

KATE SMITH