Mediterranean diet for the elderly is one of the healthiest and most scientific nutritional patterns in the world, which is recommended with the aim of maintaining general health, increasing longevity and preventing chronic diseases in old age. By focusing on the consumption of natural foods, healthy fats, fresh vegetables and eliminating processed foods, this diet can significantly improve the quality of life of the elderly and help maintain their physical and mental strength.

What is the Mediterranean-diet and why is it important for the elderly?

Mediterranean Diet is a food pattern derived from the lifestyle of the people of the Mediterranean countries such as Greece, Italy and Spain. This diet is not only a food plan, but also a healthy lifestyle.

With increasing age, the body of the elderly undergoes changes such as reduced metabolism, muscle wasting, reduced absorption of nutrients and increased risk of diseases such as diabetes, blood pressure, osteoporosis and Alzheimer's. The Mediterranean diet meets these needs due to its balanced combination of nutrients.

Benefits of the Mediterranean diet for the elderly

If you are looking for a principled and personalized implementation of the Mediterranean diet for the elderly, Dr. Mona Salari Nia Nutrition Clinic is a safe and scientific choice by offering online and face-to-face diets, tailored to the physical conditions, underlying diseases and lifestyle of the elderly. In this clinic, the diets are completely specific and designed under the supervision of a nutritionist to have the most effect and the least side effects.

maintain cardiovascular health

Mediterranean diet is one of the most effective nutritional patterns for maintaining cardiovascular health in the elderly due to its focus on healthy and natural fats. Regular use of extra virgin olive oil as the main source of fat, along with the consumption of nuts such as walnuts and almonds and fatty fish such as salmon and sardines, reduces the level of bad cholesterol (LDL) and increases good cholesterol (HDL). This balance in blood lipids plays an important role in preventing blood clots, reducing vascular inflammation and preventing atherosclerosis. As a result, the risk of heart attack, stroke and coronary artery disease in the elderly decreases significantly.

Control blood pressure and diabetes

One of the salient features of the Mediterranean diet is the high consumption of fresh vegetables, whole grains and legumes, which has a direct effect on blood sugar regulation. These foods are rich in fiber and cause the blood sugar to increase gradually and avoid extreme fluctuations. This helps to reduce insulin resistance and better control type 2 diabetes in the elderly.
On the other hand, this diet is naturally low in sodium, and on the other hand, it is rich in potassium-rich sources such as green leafy vegetables, legumes, and fruits. This balance of sodium and potassium plays an important role in lowering blood pressure, preventing high blood pressure and protecting kidney health in the elderly.

Prevention of dementia and Alzheimer

With increasing age, the risk of decreasing cognitive function and suffering from diseases such as Alzheimer's increases. The Mediterranean diet can play an effective protective role for brain health due to its strong anti-inflammatory and antioxidant compounds. Regular consumption of olive oil, fatty fish rich in omega-3, colorful vegetables and fruits reduces chronic inflammation and oxidative stress in brain cells.
Studies show that elderly people who follow the Mediterranean diet have better memory, higher concentration and better mental processing speed, and the likelihood of Alzheimer's and dementia is significantly lower in them.

Strengthening bones and preventing osteoporosis

Osteoporosis is one of the most common problems of old age that can lead to dangerous fractures and decrease the quality of life. The Mediterranean diet plays an important role in preventing this problem by providing essential nutrients for bones. Regular consumption of low-fat dairy products, fish, green leafy vegetables such as spinach and cabbage, and nuts helps provide calcium, vitamin D, magnesium, and phosphorus. Together, these minerals increase bone density, reduce bone loss, and strengthen the muscles around the joints. در نتیجه، سالمندان با پیروی از رژیم مدیترانه‌ ای کمتر دچار شکستگی استخوان، دردهای مفصلی و ناتوانی حرکتی خواهند شد.

اصول اصلی رژیم مدیترانه‌ ای برای سالمندان

مصرف زیاد مواد غذایی گیاهی

در این رژیم، پایه تغذیه بر مواد غذایی گیاهی است:

• سبزیجات تازه و پخته
• میوه‌های فصلی
• حبوبات مانند عدس و نخود
• غلات کامل مانند نان سبوس‌دار و برنج قهوه‌ای

استفاده از چربی‌های سالم

• روغن زیتون فرابکر به‌ عنوان چربی اصلی
• مصرف محدود کره و چربی‌های حیوانی
• استفاده از مغزها مانند گردو و بادام

مصرف متعادل پروتئین

• ماهی و غذاهای دریایی (۲ تا ۳ بار در هفته)
• مرغ و بوقلمون به مقدار متعادل
• کاهش مصرف گوشت قرمز

کاهش مصرف مواد غذایی مضر

• حذف یا کاهش غذاهای فرآوری‌ شده
• کاهش مصرف قندهای ساده و شیرینی‌ها
• محدود کردن نمک

مواد غذایی مجاز و توصیه‌ شده در رژیم مدیترانه‌ ای سالمندان

مواد غذایی اصلی

• روغن زیتون
• ماهی سالمون، ساردین، تن
• سبزیجات برگ سبز (اسفناج، کلم)
• گوجه‌فرنگی، خیار، بادمجان
• میوه‌هایی مانند سیب، پرتقال، انگور
• نان و غلات سبوس‌دار

مواد غذایی با مصرف محدود

• گوشت قرمز
• لبنیات پرچرب
• شیرینی‌ها و دسرها

برنامه نمونه یک روز رژیم مدیترانه‌ ای برای سالمندان

صبحانه

• نان سبوس‌دار
• پنیر کم‌چرب
• گردو
• یک عدد میوه
• چای یا دمنوش بدون قند

میان‌ وعده

• ماست کم‌ چرب با کمی میوه

ناهار

• ماهی کبابی یا بخارپز
• سبزیجات پخته
• برنج قهوه‌ای یا نان سبوس‌دار
• سالاد با روغن زیتون

عصرانه

• یک مشت بادام یا فندق

شام

• سوپ سبزیجات
• حبوبات پخته
• سالاد ساده

نکات مهم اجرای رژیم مدیترانه‌ ای در سالمندان

• تنظیم حجم غذا متناسب با اشتها
• توجه به مشکلات دندانی و گوارشی
• نوشیدن آب کافی در طول روز
• هماهنگی رژیم با داروهای مصرفی
• پرهیز از رژیم‌های خودسرانه

آیا رژیم مدیترانه‌ ای برای همه سالمندان مناسب است؟

در اغلب موارد بله، اما سالمندانی که دچار:

• نارسایی کلیه
• مشکلات شدید گوارشی
• دیابت پیشرفته
  هستند، باید حتماً رژیم خود را تحت نظر متخصص تغذیه تنظیم کنند.

نقش مشاوره تخصصی در موفقیت رژیم مدیترانه‌ ای

اگرچه رژیم مدیترانه‌ای یک الگوی عمومی سالم است، اما برای سالمندان باید شخصی‌سازی شود. Age, weight, activity level, underlying diseases and even the mental state of the elderly are important in designing the diet.

At Dr. Mona Salari Nia Nutrition Clinic, the Mediterranean diet is offered in a completely exclusive way, online and face-to-face, so that the elderly can enjoy the benefits of this diet safely, without pressure and with lasting results.

Why the Mediterranean diet is the best choice for the elderly?

Mediterranean diet for the elderly:

• Maintains heart and brain health.
• Reduces the risk of chronic diseases.
• It helps to increase energy and quality of life.
• It is simple, versatile and applicable.

With the basic implementation of this diet and receiving expert advice, the elderly can experience a healthier, more active and more cheerful old age.

If you are looking for a scientific, healthy and lasting solution to maintain health in old age, Mediterranean diet can be your best choice. In this article, we have tried to fully and practically examine the benefits, principles and important points of the Mediterranean diet for the elderly so that you can use this healthy eating style with full knowledge. If you want to know more about the Mediterranean diet and get to know its details, be sure to read the Mediterranean diet article to the end and take advantage of its useful and specialized information to improve your health or that of your loved ones.

Source: clevelandclinic.org