3 juin 2020

Pour plusieurs, la retraite est synonyme de liberté, de tranquillité et la possibilité de prendre enfin le temps de profiter des petits plaisirs de la vie. Pour jouir pleinement de ces années, il importe de prendre des mesures permettant de bien vieillir au niveau cognitif, social et physique. Par exemple, le vieillissement sera plus doux et agréable en entretenant nos stimulations intellectuelles et nos relations sociales, en demeurant actif physiquement, et en s’alimentant sainement.

D’ailleurs, les études le montrent : une saine alimentation est un facteur clé au bon vieillissement. Mais pourquoi nos besoins alimentaires ont-ils changé ? Voyons voir…

Poids et masse adipeuse

De façon normale, on atteint notre poids maximal entre 50 et 60 ans. Il s’agit d’une variation normale causée par une diminution du métabolisme de base et un changement de notre composition corporelle.

Le métabolisme de base se définit par le besoin minimum en énergie nécessaire pour assurer les fonctions vitales du corps, c’est-à-dire respirer, digérer, etc. Il diminue dès l’âge de 30, impliquant que si l’on continue de manger de la même façon au fil des années ou si l’on diminue notre niveau d’activité physique, notre poids augmente naturellement.

Conjointement, avec l’âge, la masse adipeuse augmente et se répartit différemment dans le corps. On observe notamment une redistribution de la masse adipeuse au niveau de l’abdomen, région abritant nos organes vitaux, ce qui peut empirer notre santé à moyen long terme.

Masse musculaire

Similairement, la masse musculaire tend à diminuer de 35 à 45 % entre 20 et 80 ans. La sarcopénie, ou diminution de la masse musculaire, rend les muscles moins lourds, causant une perte de force et, incidemment, des capacités fonctionnelles. Elle est liée aux apports insuffisants en protéines, à la sédentarité (particulièrement à un âge avancé), à l’obésité, et aux changements hormonaux qui surviennent avec l’âge, notamment la diminution de la testostérone, de l’œstrogène et de l’hormone de croissance.

Mis ensemble, ces changements diminuent notre équilibre et notre force, augmentant le risque de chute et de perte d’autonomie.

La santé osseuse

Le vieillissement occasionne un troisième changement : la diminution de notre masse osseuse. Elle survient pour les femmes au moment de la ménopause, et pour les hommes vers 80 ans. Elle est due aux changements hormonaux, à une diminution de la synthèse de vitamine D par la peau via l’exposition au soleil, et à une diminution de l’activation de la vitamine D à l’intérieur du corps.

Une diminution de la masse osseuse entraîne une augmentation du risque de fractures et d’ostéoporose. Les impacts ont des similitudes avec les conséquences de la perte de masse musculaire.

Perception des sens

L’odorat commence à décliner après l’âge de 80 ans. De leur côté, les papilles gustatives ne « vieillissent » pas, toutefois leur sensibilité à détecter les saveurs peut être altérée par les médicaments. Ces deux sens étant responsables de la façon dont on goûte les aliments, ils peuvent influencer nos choix alimentaires. Par exemple, on préférera les aliments avec un goût plus prononcé de sel ou de sucre, deux nutriments qui, lorsque consommés en plus grande quantité, peuvent être néfastes pour la pression artérielle, le contrôle de la glycémie (diabète) et la gestion du poids.

Intestins

Le cinquième changement à survenir avec l’âge est la constipation liée à la diminution du mouvement intestinal. Une faible consommation de fibres et une diminution du niveau d’activité physique sont en cause ici.

On recommande de consommer des fibres que l’on retrouve dans les produits céréaliers à grains entiers, les fruits et légumes (consommés avec la pelure de préférence), les noix et les légumineuses. Pour aider à déterminer si un aliment contient des fibres, on repère la valeur sur l’étiquette nutritionnelle. Deux chiffres à retenir : 5 % c’est peu, et 15 % c’est beaucoup !

Les médicaments

En vieillissant, il est possible que vous ayez des médicaments à prendre pour contrôler toutes sortes de conditions médicales. Ces médicaments peuvent avoir des effets secondaires et causer une sécheresse de la bouche, une modification du goût, des changements de l’appétit, une perte ou un gain de poids et de la constipation.

Conclusion

Pour terminer, voici neuf messages à retenir pour vieillir en bonne santé :

  1. Pour les variations de poids et d’appétit, on applique l’assiette équilibrée qui accorde de l’importance à tous les groupes d’aliments.
  2. On mange des aliments qui sont source de protéines (viande-volaille-poisson, œufs, noix, légumineuses, tofu) à chaque repas pour nourrir nos muscles.
  3. On consomme des aliments qui sont riches en calcium et en vitamine D pour garder nos os forts et en santé.
  4. On limite les aliments qui sont riches en sodium en faisant des choix éclairés à l’épicerie et en utilisant davantage les épices, fines herbes, jus de citron.
  5. On intègre des aliments de source animale à notre alimentation pour répondre aux besoins en fer et vitamine B12.
  6. On mange plusieurs petits repas avec des collations saines durant la journée pour bien suivre notre niveau d’appétit et pour avoir de l’énergie tout au long de la journée.
  7. On consomme des fibres (grains entiers, fruits et légumes, son de blé, légumineuses) quotidiennement avec des boissons (eau, lait, jus, boissons chaudes) pour éviter la constipation qui peut être causée par la médication ou une diminution du mouvement de l’intestin.
  8. Si on a régulièrement la bouche sèche, voici quelques trucs : prendre une pastille à la menthe, des raisins congelés, de l’eau avec du citron, se brosser les dents, etc.
  9. Dans la mesure du possible, on s’entoure d’amis et de notre famille pour faire nos achats à l’épicerie, cuisiner et manger. On fait de ces moments, des moments agréables !

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423 Replies to “Vieillir en santé : quel est le rôle de l’alimentation ?”

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