Áilín Quinlan talks to the experts about some of the main issues for men in their 80s, from malnutrition and dementia to digestive difficulties.
Nutrition
There are no significant differences in the nutritional requirements of women and men at this age, but fibre must feature if a person is sedentary as the bowel can slow without daily exercise, explains consultant nutritionist Gaye Godkin.
Here's what you need
"Men of this age may need to eat soft food. It's a good idea to buy pre-chopped vegetables which can be easily used to make a soup or stew," Godkin suggests.
“Tinned or even frozen fish that can go straight into the oven is good. Food needs to be soft because their denture capacity and their digestive function may not be good.
“Elderly men may not move around a lot, which they need to do to digest food properly.
“If someone is not very active, soft food is important to support their digestion,” she says.
Porridge makes an excellent breakfast for this age group, she says. “It is warming, has fibre and is easy to digest and contains nutrients. Add prunes or raisins if possible,” she advises.
Boxes of good quality pre-made soups can make a convenient lunch, she says.
Try mashed potatoes with some butter or olive oil for dinner or mashed potato with turnips for extra fibre. Carrot and parsnip mash makes for an easy, tasty meal she says, adding that ensure your cupboard contains tins of salmon, mackerel and sardines – excellent for muscle and bone health and Omega 3, as well as vitamin D.
Eggs are also very good at this stage of life, as they are full of protein, versatile and easy to cook, says Godkin who recommends taking a daily vitamin D supplement.
Make a point of eating natural yogurt daily with soaked prunes, figs and apricots and soaked raisins.
Have a banana as a snack and try having regular bowls of stewed fruit with some boiled rice, honey and natural yoghurt.
Health issues worth considering
Falls become a significant issue for older men, who become increasingly frail as they age, says Dr Mark Rowe, a Waterford-based GP, lifestyle medicine expert and author.
“Age-related muscle loss, called sarcopenia, is a natural part of ageing,” he explains.
“Most men will lose about 30 per cent of their muscle mass over the lifetime. That lean muscle turns into fat which makes you flabbier and frailer,” he explains.
Bone density also reduces so as a man becomes frailer and has a greater risk of falls, he also has a high chance of sustaining a fracture during a fall, particularly a hip fracture.
“The bottom line is about being fall-preventative,” urges Dr Rowe.
To do this, men need to stay physically fit (see exercise panel below) and ensure they have regular check-ups, particularly in relation to eyesight to check for conditions such as age related macular degeneration, cataracts and glaucoma.
“If your vision deteriorates there is a higher risk of falling.”
Assess your home from a hazard-identification point of view, he suggests.
“Make sure lights are working for night trips to the bathroom and that there is nothing that might trip you up,” he explains.
Another issue at this point in a man’s life are prostate symptoms, so have regular check-ups: “If there is a change in your urinary stream, for example if you are having to get up a lot at night, see the GP.”
It’s also important to make sure your blood pressure is well monitored and ensure risk factors for heart disease are promptly attended to.
“Atrial fibrillation or an irregular heartbeat becomes an issue around now. This becomes increasingly common over the age of 70 and can cause stroke. It can be caused by a number of factors but the bottom line is that an irregular heartbeat can cause stroke, so it’s important to learn how to take your pulse.”
How to take your pulse
Place your index and middle fingers on the underside of your wrist where the thumb meets the wrist-bone. Count for 20 beats and if you feel the pulse is not regular, consult your GP.
Bowel issues are also a problem around now, warns Dr Rowe, adding that many older people suffer because of a lack of fibre in their diet, inadequate consumption of water and lack of physical activity. Eat more protein, he advises, and consume fibre in terms of vegetables and fruit. If you notice a change in your bowel habits, or you see blood in the back passage see your GP.
Exercise
“Movement is great! Exercise to the point where you can talk but not sing,” says Dr Rowe who suggests good aerobic exercise such as brisk walking, cycling or swimming.
Resistance training, such as the lifting of light weights or swimming is very good for your bones, strength, posture and metabolism.
Dr Rowe also recommends tai chi, an Eastern form of exercise, which involves slow repetitive movements with rhythmic breathing.
“New research from the Harvard Medical School shows tai chi in older people helps prevent falls through improving balance and lowers blood pressure. I would encourage any elderly person to try tai chi to see if it works for them.”
Mental wellbeing
Social connection for men is crucial, so maintain contact with other males, says mental health expert, GP and best-selling author, Dr Harry Barry.
“Maintain links with former colleagues, and remain a member of your local Men’s Shed, if you are a member,” he advises, adding that it’s always beneficial to retain social links through any hobbies, such as singing in a choir or through sports activities.
“Social contact is very important because, along with exercise, it appears to be the number one way to reduce your risk of loneliness and depression and delay the onset of Alzheimer’s disease.”
Remain cognitively active as long as possible, by reading, staying up to date with current affairs, doing puzzles and maintaining any hobbies, he advises.
Men too should remain in contact with young people – for example through mentoring younger people, which can provide a sense of purpose.
“Mentoring and giving advice to young men in terms of grandchildren, nieces or nephews or people of a younger age group who might need a bit of help or advice or coaching, helps keep you young and avoids the feeling of being invisible,” Dr Barry explains.
Tip for making the most of your decade
“Eat fruit on a daily basis – it helps with digestion, bowel function and hydration and is very important at this age,” says Godkin who recommends eating two to three pieces of fruit a day.
Health & Fitness advice through the Decades
- Women in their 20s
- Men in their 20s
- Women in their 30s
- Men in their 30s
- Women in their 40s
- Men in their 40s
- Women in their 50s
- Men in their 50s
- Women in their 60s
- Men in their 60s
- Women in their 70s
- Men in their 70s
- Women in their 80s
- Men in their 80s
