San José, Costa Rica. Febrero, 2014.

It is common that senior citizens form part of our households, whether they be grandparents, aunts and uncles, parents and other relations; however it is difficult to place these all in the same group, as age and medical conditions vary. A general recommendation is that it is important to identify any medical needs along with the senior citizen’s functional state as this determines the appropriate type of care to provide.

As geriatricians emphasize, it is not simply an issue of age, but rather the overall state of health which defines the quality of life experienced. The principal care to provide is adequate daily personal hygiene, a balanced diet, moderate physical exercise and active involvement in activities within the community.

According to the first ‘State Report on the Situation of the Senior Citizen in Costa Rica’, the most common chronic diseases suffered by the Costa Rican aged are hypertension, with 50% of this community suffering from this, followed by dyslipidemia with 37%, diabetes with 20%, pulmonary emphysema with 16%, osteoporosis with more than 15% and osteoarthritis with 15%. Cancer is another disease afflicting this population, with an approximate prevalence of 10%.

Doctor Marcela Marti Revelo, geriatrician and gerontologist at the Clinica Biblica Hospital stated; “Nutrition is fundamental for disorders such as diabetes and high cholesterol. Apart from this, being overweight indirectly leads to the prevalence of these diseases, along with hypertension and osteoarthritis. Smoking also leads to lung disease. Besides this, it is known that cancer is also associated with lifestyle and nutrition.”

A healthy diet is important in all stages of life, however for senior citizens, the body composition tends to lose muscle and gain fat as a natural part of the aging process and so a diet rich in proteins is essential to avoid losing lean body mass. The process of nutrition absorption made by the intestine is also less efficient than previously, which means that a varied diet should be consumed to ensure all the nutrients necessary are obtained. Obviously there are also medical conditions for which specific types of diets are recommended.

As for physical exercise, ideally an exercise program for senior citizens should be sought which includes aerobic aspects to improve and maintain cardiovascular condition along with balance and muscle strengthening exercises to help maintain muscle mass and strength. These latter exercises assist in preventing falls and improve mineral bone density. An ideal program combines both these types of exercises.

It is recommended that senior citizens do 1 hour of physical exercise at least 5 times per week and additionally eat 5 meals per day in order to improve nutrient absorption and maintain a healthy metabolism, however, as it can be difficult to achieve this diet, what is important is that a routine for meals is followed including a varied diet as previously mentioned.

It is suggested that the diet consumed includes starchy carbohydrates which are a source of energy and glucose, however it is recommended that these not highly processed so that sufficient fiber is attained and absorption is slower so as to avoid sudden increases in blood sugar levels. Proteins are what forms our muscles and all our organs, so their consumption, whether vegetable or animal, is essential. Fats are important for the absorption of certain micronutrients (vitamins and minerals), making the consumption of good fats such as omega 3 ideal, along with vegetables and fruits which provide the range of vitamins and minerals necessary for good health.

According to Doctor Martí, “The aging process begins after 30 years of age, which is why from this moment prevention should be used to ensure healthy aging. It is important to do exercise, while always being careful to avoid injury, as what is insignificant for someone who is 30 may become a health problem some 30 years afterwards. The process of warming-up and stretching is also essential. Nutrition also forms a fundamental part of wellbeing, and particularly when sport is undertaken it is necessary to replace nutrients and energy expended.”

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