Make positive changes for the sake of aging family members
JAKARTA (JP): The best medicine in preventing elderly family members from falling ill is healthy living at home.
A geriatrician with the University of Indonesia's School of Medicine, Czeresna H. Soejono, said that meeting daily nutritional requirements, exercise and participating in positive activities can ensure their physical and emotional well-being.
He recommends prior consultation with a nutritionist to design a healthy diet that fits individual requirements.
The general rule is that healthy men aged 60 years who weigh 60 kilograms, for instance, require 2,100 calories, while healthy women weighing 55 kilograms need 1,850 calories. The diet should comprise 60 percent to 65 percent carbohydrates, with the fat content not exceeding 20 percent of total calories, with 25 grams to 30 grams of fiber, and a protein level at 0.8 milligram to 1 milligram per kilogram of body weight. Elderly people should also drink plenty of water, ideally six to eight glasses per day.
"There's no need to consume a bulk filler if the diet comprises various food groups. High fiber consumption can interfere with mineral and vitamin absorption," he warned.
A good diet can fulfill vitamins and trace mineral requirements. However, if a person is not sure about his intake, he can take supplements.
He advises the elderly to eat steamed or boiled food, and not to forget to watch sugar and salt intake.
Regular exercise is important. "The best exercise for elderly people is something not too strenuous, like a 20-minute brisk morning walk four to five times a week," he said.
Other exercises are swimming, low-impact aerobics and Tai Chi, which is a good exercise for breathing.
Put an end to bad habits like alcohol consumption and snacking on food high in fat.
"Quitting smoking is very important, which can be done through persuasion, especially when the person is ill," Soejono said.
Communication
Encourage good communication among family members from different generations. Older people are advised to socialize to keep them aware of what is happening around them. This is also good exercise for the brain.
"This would open possibilities to join in social activities too. They may be old but they are still active. These people are young souls trapped in old bodies," he added.
Soejono explained that maintaining their emotional and psychological well-being is important. "It's a difficult task because the elderly become sensitive, intolerant, even with grandchildren, and sometimes aggressive or very passive."
Dementia and depression are major mental health problems among the elderly that can be life threatening.
Soejono also encouraged people in their 40s to have regular medical checkups at least once every year, while those in their 50s are advised to have their health checked twice a year.
"Although someone feels fine, it can be helpful to visit a doctor just to keep abreast of their health condition or for medical advise," he added.
Family members are told never to ignore the slightest health irregularities because many serious and fatal diseases affecting the elderly are apparent in simple symptoms like loss of appetite.
"Start making these changes part of daily life to help maintain stamina and avoid them from experiencing old age in a painful and weak condition," he said.
Another geriatrician from Jakarta-based Cipto Mangunkusumo General Hospital's geriatric division, Siti Anisa Nuhonni, gave some helpful hints on prevent falls, which can result in fatal or debilitating injury: * Rearrange things that may hamper movement, such as cables, toys and rugs. * Make sure that all rooms are well illuminated. * Put antislip carpet in the bathroom and other wet areas. * Keep floors clean and dry. (lup)