The scorching heat of the summer is too much for anyone to take, especially for seniors. Elders develop several serious ailments like dehydration, digestive issues, urinary infection, etc in the summer. To combat the heat, physicians recommend Anti-inflammatory foods for seniors. Even Assisted living facilities include a healthy Protein diet for seniors to help them tide over the sweltering heat. Here are some Summer tips for the elderly and some diet recommendations to help them tackle summer effortlessly
Anti-inflammatory foods for seniors for the summer
During summertime, seniors suffer from heat which is manifested as fever, infections, inflammation or swelling, etc. To cool the body and curb the heat, the right diet is one that comprises of the following anti-inflammatory foods for seniors
Fruits
Luscious, juicy and watery fruits top the list of Anti-inflammatory foods for seniors. Watermelons, cantaloupes, apples and pears offer excellent hydration during summer. Citrus fruits offer excellent immunity to help seniors stay away from heat-borne infections. Fruits are made a compulsory part of the senior diet in Assisted living facilities during summer to help seniors stay hydrated and healthy. Berries and cherries reduce fatigue and improve digestion.
Vegetables
The best among the anti-inflammatory foods for seniors are herbs. Herbs are rich in phytonutrients that help elders fight infections and inflammations. Basil, rosemary, cilantro, etc are the powerhouse of vitamins. Mint, peppermint and lemongrass are the best heat-busters that offer a cooling effect. Kelp and Spirulina are the seaweeds that rejuvenate elders with their nutrients.
Herbs
The best among the Anti-inflammatory foods for seniors are herbs. Herbs are rich in phytonutrients that help elders fight infections and inflammations. Basil, rosemary, cilantro, etc are the powerhouse of vitamins. Mint, peppermint and lemongrass are the best heat-busters that offer a cooling effect. Kelp and Spirulina are the seaweeds that rejuvenate elders with their nutrients.
Spices
Spices in summer for seniors?- most people ask doubtfully. But certain spices are Anti-inflammatory foods for seniors in summer. Cumin and fenugreek are great for digestion and have a cooling effect on the body. Ginger, garlic and turmeric are full of antioxidants that boost immunity. Foods that help are seasoned salads and soups with a just a mild dash of cayenne pepper, paprika or chilli flakes to spice up the food for seniors in summer.
Nuts
When seniors want a quick bite in between their meals, offer them a handful of nuts. Nuts are the powerhouse of Omega -3 which makes them the best Anti-inflammatory foods for seniors. Elders can munch a bunch of healthy nuts like almonds, pecans, hazelnuts and peanuts. All these nuts are rich in Vitamin E which prevents free-radical formation in the body and thereby prevent ageing. They also reduce inflammation with their anti-oxidative property and can even be added to salads and soups as nut butter.
Apart from these anti-inflammatory foods, seniors must consume a substantial quantity of protein to keep them fit and active.
Protein diet for seniors in summer
A high protein diet for seniors is what keeps them active in spite of the torrid weather. Every elder should take at least 0.8 gms of protein per body weight every day. This means a senior weighing 60 kgs should consume at least 48 grams of proteins a day. Proteins are essential for elders to retard their ageing and to repair their worn-out tissues. This protein can be obtained from cottage cheese or paneer for vegetarians or egg-whites for non-vegetarians.
Legumes and grains are rich in not only protein but fibre too. Millets, barley, beans, sprouts and amaranth can be chosen by seniors to augment their protein intake in summer. Always bake, boil or grill Protein foods for seniors in summer and avoid frying them.
Summer Tips for the Elderly
- Drink lots of water during the day- at least 15 glasses
- Start the day with soups and salads.
- Cereal and porridges make an excellent breakfast for elders. Oats, quinoa and millets are great for porridges.
- Drink fresh juices and herbal teas.
- Avoid red meat and seafood. Seafood has a high content of salt which may leave elders dehydrated in summer.
- Avoid carbonated drinks and sweets with artificial flavours and colouring.
- Avoid caffeine and alcohol
- A daily intake of fresh lime juice is a must. This gives the senior their daily quota of Vitamin C to fight summer infections.
- Include curd or yoghurt compulsorily at lunch to give seniors a dose of probiotics.
- Drink a glass of buttermilk daily.
- Eat 6-7 small servings of food a day instead of bulk meals.
- Avoid processed and uncooked food.
- Eat fresh, home-cooked food every day
Elders must understand that their nutritional needs change as they age. Seniors must supplement their diet with proteins and anti-oxidants to fight the seasonal effects of summers. Assisted living facilities that truly care for elders always offer fresh, healthy and wholesome meals to keep them active and agile during summer.
