Improvements in sanitation and citizens allied medical advances of recent decades has resulted in an increased longevity of the population. However not always this increased lifespan comes with a better quality of life.
Our body, like all multicellular organism undergoes various physiological changes over time. The consequences of this process are felt most strongly among the elderly, thus, are more prone to depression cases.
From the nutritional point of view, several factors contribute to exacerbate this situation. The increased use of medications, in addition to the older make digestion more delicate and less utilization of nutrients from food.
According to nutritionist that integrates network Clinipam, Danusa Yanes (CRN-12545), is very common in this period monotony food. “There is an excessive replacement of healthy meals for snacks, for example, due to lack of stimulus cook only for themselves, ” he explains. This leads to the lack of nutrients and malfunction of the body in general.
To prevent such frameworks are established, it suggests the encouragement of balanced diet, keeping the three main meals (breakfast, lunch and dinner) with fruit in between meals. “The consistency of the food often has to be adapted according to chewing difficulties that the elderly can present, ” says the nutritionist. “A varied and colorful that the individual is able to digest and absorb, is key to avoiding depression and other diseases, ” concludes Danusa.
Another important factor that should be noted is hydration, since because they feel less thirsty, not always the minimum amount recommended 1.5 liters of water per day, is respected.
Check out the table below which are and where to find the nutrients needed for good health and proper training of serotonin, a neurotransmitter that is decreased when causes depression:
– Vitamin B1 nuts, eggs, beans, rice, meat and fish, bread, oats, grapes, mango, watermelon, avocado
– Vitamin B3 Lean meats, poultry, fish, nuts and beans, plum, mango and avocado, brown rice, wheat germ
– Vitamin B6 poultry, lean meats, beans, bananas, brown rice, nuts, avocado, mango, watermelon, broccoli, wheat germ
– Folic Acid dark green leaves like spinach and kale, lentils, beets, avocado, sunflower seeds, broccoli, papaya, avocado, wheat germ
– Vitamin B12 Foods of animal origin such as liver, red meat, fish, eggs
– Magnesium Pumpkin seeds and sunflower seeds, dark leafy greens, chickpeas, molasses, avocado, banana, wheat germ, cocoa powder
– Chromium bovine meat, poultry, fish, beans and whole grains
– Copper Liver, seafood, peas, nuts, beans, mushrooms and whole grains.
– Zinc lean red meats, fish and seafood, beans, soy, wheat bread, eggs, nuts, wheat germ
– Omega 3 sardines, tuna, salmon, canola oil, nuts
Recipes juices and vitamins to take between meals:
- – Soy milk shake with banana and 1 tablespoon of wheat germ.
- – Avocado beaten with water, lemon and cabbage.
- – Manga hit with water and wheat germ.
Learn more about depression
Depression is a disorder of emotion that affects the body, mood and thoughts: alter appetite and sleep, the way one feels and how he thinks. It is not a passing blue mood, not a sign of personal weakness or a condition that can be reversed with willpower. Its essential feature is the sad or depressed mood most of the time, for a prolonged period. Most people with depression also have markedly reduced ability to experience pleasure (anhedonia) and negative thought patterns.