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 cant 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 bodys 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 g mg
2180 55 1000 8 110 4.9

Selenium Thiamin Riboflavin Folate
Vitamin
C
Vitamin
A
Vitamin
D
Vitamin
E
g mg mg g mg g g 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 Harvards 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 bodys 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, CO
2
, and H
2
O 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 bodys 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 doesnt 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 isnt 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
fatespecially 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 dont.


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 womans 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