OUTLINE OF THE PRESENTATION

Section 1: Aging process and Bodily changes

Section 2: Diseases common in aging and their

management

Section 3: How to keep healthy

▪ physical Activity
▪ Supplementation
▪ Weight management
 INTRODUCTION TO AGEING
PROCESS
Ageing is a natural process and
everyone must undergo this phase of
life at his or her own time and pace.
Aging begins after adulthood is
reached and reflects all the changes
taking place over the course of life.
STAGES OF AGING

Stage 5: End
of life
Stage 4: Crisis
Management Stage
Stage 3: Dependency Stage

Stage 2: Interdependence Stage

Stage 1: Independence stage

PHYSIOLOGICAL CHANGES DURING AGEING

Changes in Special senses

Musculoskeletal changes
▪ leads to fractures, osteoporosis and
Arthritis
Neurological changes- Leads to Dementia
Body composition changes
Metabolism changes
BODY FUNCTIONS AFFECTED DURING
AGING
 HEALTHY AGING
Despite all this changes, healthy aging is the
best, (WHO, 2020) which involves person’s
ability to:-
• Meet their basic needs
• Learn, grow and make decision
• Be mobiles
• Builds and maintain relationship
• Contribute to society
HOW CAN ONE DEAL WITH THIS CHANGES?

Through:-

GOOD NUTRITION + PHYSICAL

ACTIVITY

using the available Resources

NUTRIENTS VERY IMPORTANT IN AGING
Proteins to maintain muscles .

Adequate carbohydrates (preferably whole-meal)

Minimise fats and sugars to provide energy

Calcium & Vit D for Healthy Bones

Zinc for maintenance of a healthy immune system

Iron to make haemoglobin

 NUTRIENTS VERY IMPORTANT DURING
AGING
Vit B12- good for healthy red blood and nerve cells, delay
memory and hearing loss

Adequate vitamin C formation of collagen, which is needed to

heal wounds and repair bones and teeth

Vitamin E-Prevent Alzheimer diseases-Common memory loss

disease

Fibre

Water
SUGGESTIONS TO ADD VARIETY IN THE
DIET
Choose a variety of colours in fruits and vegetables
Vary protein sources
Increase the variety of texture in meals
Get liquids from various sources
Vary food preparation methods for different foods
 DISEASES COMMON IN AGING
• Cardiovascular Diseases

• Osteoporosis

• Osteoarthritis

• Diabetes

• Cancer
 CARDIOVASCULAR DISEASES
Main cause of death globally. About 17.7 million people
died from CVDs in 2019, representing 31% of all global
deaths.

Over 3/4 of CVD deaths take place in low- and middle-

income countries. Out of the 17 million premature deaths
due to non-communicable diseases in 2019, 82% were
in low- and middle-income countries (WHO, 2020)

In Kenya, around 25% of hospital admissions are due to

CVD (MOH, 2018).
 RISK FACTORS OF CARDIOVASCULAR
DISEASES
Modifiable Risk Factors Non-Modifiable Risk factors

• Tobacco use and exposure • Sex

to tobacco smoke • Age
• Unhealthy diet • Race
• Overweight and obesity • Family History/Genetics
• Physical inactivity
• Harmful use of alcohol
• Hypertension
• Diabetes and hyperlipidemia
• Infections e.g HIV, Heart
diseases
• Stress
 CAUSES OF CARDIOVASCULAR
DISEASE
Development of Blood flow in an
atherosclerosis unhealthy blood
vessel
 MANAGEMENT AND PREVENTION OF
CARDIOVASCULAR DISEASES
• Low calorie Diet (Whole grain is the best )
• Reduce sodium intake(less than 5g per
Day)
• Consumption of wide variety of fruits and
vegetables
• Consumption of diet low in bad cholesterol
• High Fibre Diet
• Physical activity
• Prevent and control Obesity
 OSTEOPOROSIS
Osteoporosis
means porous
bone.

It leads to decrease in
the bone density,
decreasing its strength
and resulting in fragile
bones and more likely
to break easily.
RISK FACTORS OF OSTEOPOROSIS
• Diet
• Inactivity
• Genetics
• Age
• Reduced sex hormone ( oestrogen)
making it harder for bones to
regenerate
 PREVENTION AND TREATMENT

• Diet modification-foods high in calcium and

vitamin D

• Dietary Supplementation-Calcium
supplements

• Drugs-bisphosphonates
OSTEOARTHRITIS
CONTINUED…………..ARTHRITIS
RISK FACTORS FOR ARTHRITIS
• Age
• Gender
• Physical Inactivity
• Diet
• Overweight and Obesity
• Occupation (sports)
• Smoking
• Joint Injuries
• Infection
 MANAGEMENT AND PREVENTION OF
ARTHRITIS
• Diet should be high in fruits, vegetables, fish, nuts,
legumes, olive oil
• Avoid or limit red meat, Dairy products, saturated
fat, and sugar
• Control your blood sugar
• Quit smoking
• Avoid joint injuries
• Have a healthy weight
• Exercise and stretch
 CANCER
Cancer is a
disease caused by
abnormal growth
of body cells
 CANCER IN THE WORLD

Cancer is the leading cause of death

worldwide according nearly 10 million
deaths in 2020 (WHO, 2022)
Common cancers are:
• Breast(2.26 million cases)
• Lungs,(2.21 million cases)
• Colon and rectum(1.93 million cases)
• Prostrate (1.41 million cases)
 CANCER STATUS IN KENYA
• 3 rd leading causes of death after infections and
cardiovascular diseases

▪ 5 most common cancers (Figure 1).

▪ The leading cause of cancer death in Kenya as per Figure 2

▪ Attributes of the rising incidence of cancer, especially in

aging populations include combination of unhealthy dietary
habits, consumption of tobacco and alcohol, and lack of
physical exercise, improvement in the diagnostic
capabilities(WHO,2021)
CANCER STATISTICS AND
TRENDS IN KENYA
 SIGNS AND SYMPTOMS OF CANCER THAT WARRANTY
ATTENTION;
• Change in bowel/bladder habits
• Sore throat that doesn’t heal
• Unusual bleeding or discharge
• Thickening or lump in the breast or elsewhere in the body
• Indigestion or difficulty in swallowing
• Obvious change in the whole skin (mole or wart)
• Nagging cough or hoarseness of voice
• Unexplained weight loss
 PREVENTION AND MANAGEMENT OF
CANCER
• Avoid tobacco
• Eat a healthy diet
• Maintain healthy weight and physical activity
• Protect yourself from midday sun
• Get vaccinated-Hepatitis B vaccine prevent liver
cancer
• Avoid risky behaviours which can cause infections
• Get regular medical care
• For treatment either Radiotherapy, Chemotherapy,
surgery or combination depending on the stage of
the disease
DIABETES MELITUS
• Itis a chronic disease
which occurs when
either the pancreas
doesn’t produce enough
insulin or when the
body cannot effectively
use the insulin
produced
 RISK FACTORS OF DIABETES
• Heredity
• Age
• Sex
• Obesity
• Diet
• Physical Inactivity
• Infections
COMMON SYMPTOMS IN DIABETES
• Increased Thirst (Polydipsia)
• Increased urination (Polyuria)
• Increased hunger (Polyphagia)
• Weight loss in Type 1 Diabetes
• Overweight and Obesity in type 2 Diabetes
• Sugar in the Urine (glycosuria)
• High Blood Sugars(Hyperglycemia)
• Skin Irritation or Infection
• Weakness/general loss of Strength
 MANAGEMENT AND PREVENTION OF
DIABETES
Eat a diversified Diet with all the nutrients in the right
amounts/Portions
-Starchy Foods (Carbohydrates)-whole grain
recommended
-Eat Proteins from both plants and Animals
-Eat variety of fruits and vegetables
-Consume less fats/oils/sugars
-Take at least 8 glasses of water
-Take enough dietary fibre
-Avoid Alcohol
DIMENSIONS OF HEALTH
 HOW CAN ONE KEEP HEALTHY?

Through:-
GOOD NUTRITION &
SUPPLEMENTATION
+
PHYSICAL ACTIVITY

using the available Resources

IMPORTANCE OF GOOD NUTRITION
• Source of energy
• Helps in management of a healthy weight
• Reduces the risk of chronic disease
• Maintains immune system
• Delays the effects of aging
• Healthy diets may lengthen life
• Increases focus
 GOOD NUTRITION ENTAILS:-

• Eat variety of foods

• Complex carbohydrates are better than refined ones
• Use healthy fats-oils are better than solid fat
• Eat plenty of fruits and vegetables
• Reduce salt and sugar intake
• Eat regularly but control the portions
• Drink plenty of fluids- fresh juices, soup, milk and water
• Maintain healthy body weight
FOOD PYRAMID
Food pyramid is
important in diet
planning

Fats, oils, Sugars -use in

Small Amounts

Proteins-Eat Moderately

Vegetables and Fruits-Eat

Generously

Starches- Eat Mostly

8 GLASSES OF WATER PER DAY

MY HEALTHY PLATE
• My Plate helps you make
healthier food choices.

• Key messages:
– Make half of your plate
fruits and vegetables
– Make at least half your
grains whole grains.
– Switch to fat-free or low-fat
milk.
– Compare the sodium in
your foods, choosing foods
with less sodium.
Milk + Water
DIETARY SUPPLEMENTS
Dietary supplement refers to
a product in the form of pills,
capsules, gels, tablets or
powders that is intended to
supplement the diet but is
not recommended for use
as conventional food or as
sole item of meal or diet
 PHYSICAL ACTIVITY
Physical activity involves bodily movement that requires
energy expenditure. Its important for it:-
• Improves appetite
• Improves the digestive functions and relieves
constipation
• Improves muscle tone and physical fitness
• Eliminates excess fat
• Improves blood circulation-prevent cardiovascular
diseases
• Lessens stress (depression) and improves mood
• Weight control
HOW MUCH EXERCISE?

At least 20-30 minutes of

moderate aerobic activity (2 or 3
ten minute sessions are good,
too)
-At least 3 times a week
-Lower intensity activities have
benefits, too
TIPS ON CHOOSING HOW TO EXERCISE
• Choose something you like
• Get a partner, if possible
• Exercise shouldn’t hurt
• Make it enjoyable
• Remember that doing anything is better than
nothing(Take the stairs,walk to the Kiosk to
buy milk, get of the matatu a stop earlier and
walk)
• Do a cost/benefit analysis
 WEIGHT MANAGEMENT
Overweight and obesity occurs due
to imbalance of energy intake and
out put
Puts an individual on increased risk of
developing health problems including:-

-Cardiovascular diseases
-Type II diabetes
-Cancer
-Osteoarthritis
-Sleep apnea
 PREVENTION AND MANAGEMENT OF OVERWEIGHT AND
OBESITY
• Regular exercises/
physical activities
• Avoid/moderate alcohol
intake
• Reducing calorie intake.
• Consume more fibre diet
and lean meats
• Regulated fats
• Avoid highly sweetened
foods
• Minimal refined foods
CONCLUSION
Feeding on the right
types of diets and
doing physical
activity will lead to
reduced occurrence
of age related
conditions and
enhance longevity
THANKYOU
QUESTIONS
CONTACT: +254721 256281
milelumary@gmail.com