As I did in the last episode, this time I'm answering a question from a podcast listener:
This time, however, I've invited an expert, Alexandra Friedhoff. She is a nutrition and health coach Low Carb - LCHF - Keto (LCHF Academy Germany), alternative practitioner for psychotherapy and coach for behavioral therapy
Her motto is "Growing old healthy". She explains how she came up with this topic in the podcast.
Among other things, we talk about:
You can listen to the episode here:
[g_podcast id="16815164"]
Julia: I'm delighted to have the lovely Alexandra Friedhoff as my guest today. Welcome, Alexandra, to the podcast.
Alexandra: Thank you, hello Julia. I'm really pleased that I can join you today.
Julia: Yes, I'm happy too. We know each other personally. I always find it nice when you can keep in touch and talk online. I think that's a nice thing, especially at the moment when we can't travel.
Alexandra: Absolutely. It's definitely a great medium.
Julia: I think so too. I didn't realize what your special topic was. You specialize in older people - over the age of 60. I don't even know what you call this group ...
Alexandra: That's a great question to start with, because I was pregnant with it myself for a very long time. I always used the term "senior citizens", but then realized that almost everyone wants to grow old, but no one wants to be old.to be wants to be old. Many people naturally associate the term "senior citizens" with a higher age. It's actually a potpourri of young-at-heart seniors, "best agers", over 60s, over 70s ... So it really is a colorful mix. I still say that the key word is simply "young-at-heart seniors".
Julia: If I may ask so indiscreetly, are you over 60 yourself?
Alexandra: No, I'm not. I'm 52.
Julia: How did you come up with the topic? How did it come about?
Alexandra: In different ways. On the one hand, I looked at the women in my own family. My grandmothers and great-grandmothers are all got very old, but they were also all very ill. It used to bother me how much medication they had to take! I didn't like that, but I didn't know any better.
I also work here for an agency in Berlin that provides everyday helpers for older people. I've seen a large box of medication on the table in almost every household. I also witnessed that many of the elderly people were not able to make appointments before 10:00 or 11:00 in the morning because they really needed to recover from the night. Many took sleeping pills, painkillers ... such a colorful cocktail. That hurt me so much and I felt so sorry. These are really very significant triggers where I said: I just want to bring the knowledge to the people.
Julia: I think that's very, very nice. Not so long ago, I was asked a question about this topic ... Because of my podcast, a listener wrote to ask if I could say something about nutrition for people over 60. I thought about it a bit at first and then thought: yes, do they need to eat differently at all? Nutrition is nutrition. But I think it will be exciting to see if there are other needs.
If we start with the topic of nutrition. Would you say that older people should eat differently to younger people?
Alexandra: I wouldn't say that per se, especially because a switch doesn't flip at a certain age and a body then functions differently. That's definitely not the case. But what definitely changes, of course, are the body's needs on the one hand, and the older you get, the more nutritional sins become apparent, which you might be able to cope with in a completely different way when you're younger. Many people no longer get as much exercise, have a very one-sided diet, their metabolism slows down, many have nutrient deficiencies, vitamin deficiencies that they are completely unaware of. Many have interactions with medication. It really is a big cocktail.
You can't say that everything helps everyone. It's always very important to me to get to know my clients personally, to take a comprehensive medical history, especially when it comes to lifestyle and eating habits, and then to ask specifically about symptoms or problems. Then a trail opens up for me, which I then follow.
I would never say that an older person has to eat completely differently per se. No.
Julia: But it's perhaps a certain difficulty that certain habits have become much more ingrained because they've simply been done for longer, I would imagine. That you have a routine in your diet. People always say that you're no longer flexible enough in old age to start doing new things. How do you see your customers' willingness to do this?
Alexandra: It's very different. There are people who are really eager to learn, who are really happy that someone is explaining things to them in the first place. Because most people get a diagnosis from the doctor, but no explanation of what's behind it. Why someone has, for example, type 2 diabetes or chronically elevated fat levels or a non-alcoholic fatty liver. They sit there with the diagnosis, and in the worst case the doctor has said: "No, you don't need to change anything. Just take the medication and then you'll be quite well adjusted." So I see how they are suddenly really happy and blossom because they finally ... yes, they really do have a prescription. "Wow, now I can tackle it!"
Of course, there are also those - you're absolutely right - who can't imagine giving up their bread or potatoes. It takes a bit more sensitivity not to impose something on someone, but to really look: Where does he stand? Then we really start in very small steps.
Julia: But people come to you voluntarily, right?
Alexandra: Exactly. They come to me voluntarily or "semi-voluntarily", because the doctor has said: "Man, now you're looking for something." I can only charge privately. So people definitely have to be prepared to pay.
Julia: Yes. Sometimes that's not such a bad thing, I think, because it increases the willingness to actually do something. If we're honest, changing your diet is always a bit tedious and exhausting at first.
Alexandra: Absolutely, yes.
Julia: Where do you see the main difficulties or challenges? Is there anything that stands out? Is there anything that you think people really struggle with the most?
Alexandra: Do you mean the change in diet?
Julia: Yes, with the change or perhaps with the implementation itself? Are there things that perhaps get in the way of older people in particular?
Alexandra: Well, for one thing, I've focused a bit on the low-carb diet, in the direction of a ketogenic diet. This means working with a very, very reduced amount of carbohydrates, i.e. carbohydrates - I'll put it bluntly now - that are relatively unhealthy: Bread, pasta, potatoes, cakes, sweets. Then to use more healthy fats.
On the one hand, there is always the danger that people are prepared to reduce their carbohydrate intake, but unfortunately they don't increase their fat intake to the same extent. Because, of course, this is also an old belief: "Oh no, fat is not good for us!" There is a danger that the carbohydratesand the fats fall away. Then, of course, you not only have physical withdrawal symptoms, but your mood also plummets very, very quickly. You may not even see any results. So that's always my main focus, to explain this well and then to support people a little more closely and keep an eye on them.
On the other hand, it's often the case that older people in particular often don't have such an appetite anymore. When they make the switch, they often realize: "Oh, now I have even no hunger anymore." Simply because they are so intensely satiated. On the one hand, that's great, but then there's always the danger that, on balance, they don't take in enough calories - even though we don't count calories.
Many people don't feel like cooking. Many really want it to be very, very simple. They don't want to stand at the stove for long. Yes, that's where my imagination comes into play a little. I think you can do a lot with just a blender. That's the quickest way. Mixing together really good, nutritious things. Something like this, for example. So, these are all stumbling blocks, but you can also compensate for them.
Julia: Can you perhaps give us a specific tip or a recipe or something? When you say "blender", what does that mean?
Alexandra: Many people don't dare to use raw eggs. I've heard that before, but I really like them. Frozen berries - I always have them: raspberries, blueberries, blackberries - just throw a handful of these berries into the blender, add one or two raw eggs and then a full fat quark and then maybe a dash of cream or a little water and blend. It's really quick and I've created a very nutritious food with a nice fat content and, above all, protein. Because protein is also very, very important for older people.
Julia: Yes, and you're almost killing two birds with one stone, because it doesn't take long to make, and I assume that even someone who doesn't feel very hungry can still eat something like this quite well.
Alexandra: Exactly, exactly. It doesn't always have to betwo two eggs. You can just have one. You always have a quick meal and can practically control it yourself - that's the nice thing - how many hours it should keep you full.
Julia: Yes. What tips do you have for someone who says: "It's too much effort for me to go shopping as well." You might have to lug the whole thing around. Can that also be an obstacle? The hassle of getting things together that are also healthy?
Alexandra: Well, I haven't yet encountered that as an obstacle in practice. You can perhaps also use delivery services to get around the fact that you can order everything online these days. You can of course say: "Well, but at that age? Do they sit in front of a PC, the ladies and gentlemen, and order it online?"
Julia: Yes, I was just thinking a bit about my grandma. My grandma had five children and used to cook all the time, and she cooked really, really well. She now lives alone and no longer cooks at all. She's also not so mobile any more, not good on her feet and so on, and then I see that she just eats quark and nothing else. I was just wondering how I could get her to go shopping again? But you're right: get help maybe just write down what you need and let someone else do the shopping or order it.
Alexandra: Definitely. I see that with older people in particular, they naturally go out more often for smaller purchases, which I think is great in normal everyday life because it also motivates them to go out. Of course, at the moment, during the corona period, it can be counterproductive because many older people in particular don't dare to go out. I can see a certain risk of people staying at home and not going shopping out of sheer fear. But that's exactly why there are companies that provide these everyday helpers, isn't it? That's a great thing. Or even neighborhood helpers. Everything is on offer, at least here in Berlin.
Julia: Yes, there are also neighborhood helpers and things like that in Switzerland. I think that's definitely a good thing. And what if someone says I don't really feel like cooking? What I sometimes hear is: "Yes, since I've been living alone" - perhaps when my partner has died - "it's not worth cooking for me alone." What tips do you have in store?
Alexandra: Well, there are two things involved. Firstly, of course, it doesn't depend on the type of diet. The desire won't be there at that moment anyway. But I think it's much more important to provide the client with a bit of psychological support. This could be something like post-traumatic stress disorder or an adjustment disorder if a long-term partner has died. I think it takes a lot of sensitivity to accompany someone like that.
I have completed many different training courses, including a non-medical practitioner for psychotherapy. I also think that's very, very important, because such circumstances ... just like being very overweight, for example. There's a reason for everything. I think it's very, very important to offer psychological support. In a case like that, I would always ask if anyone is interested in talking about it, because I think that at the level of action, it's not enough to say: "Come on, Mrs. Müller, let's go shopping." Yes, someone is simply in mourning and needs different support, I think.
Julia: Yes, and probably also understanding why it's important. Can you perhaps list the reasons why it is important to eat well, especially in old age? What are the benefits?
Alexandra: Well, of course, it's beneficial at any age, as I said earlier. At a young age, the body is simply much more willing to forgive sins, but in old age, when many physical processes may no longer function so well, it is all the more important. For example, as I said before, it's important to have a really good protein content in your diet. This is very important for the muscles. Muscles are not just our immune system, they are of course also the entire supporting apparatus. Many people tend to fall. The more muscles they have, the better their posture and the better they can cushion a fall. That is very important.
Many diseases can develop or worsen as a result of vitamin and nutrient deficiencies. For example, vitamin D or Vitamin B12, magnesium ... So, a lot of things that the body needs to function well have to be taken into account even more in old age. That's always a bit of a pitfall. You often don't even notice it. The body still functions reasonably well. On the one hand, that's wonderful. On the other hand, it's often quite advanced by the time symptoms develop.
Of course, you can't cure everything with nutrition, but I think good nutrition really is the basis for good health.
Julia: You mentioned being overweight earlier, and I think the more kilos you carry around with you, the more difficult it is to stay mobile. Someone once told me that people get old or ill particularly quickly when they lose their mobility. That's actually the worst thing that can happen to you, that you're no longer mobile.
Alexandra: Definitely. Especially with regard to degenerative diseases such as Alzheimer's or dementia. People always say: "Solve crossword puzzles! Keep your brain fit!" This is certainly good advice, but exercise is much, much more important! Regardless of whether it really is a walk around the block or a bit of dancing. Whatever is still possible at that age. That is very, very important.
I once read an article - I think by Dr. Strunk - in which he talked about a patient who came to him in a wheelchair. He said that even someone in a wheelchair can still hold a plasticine ball in their hand and work with their hands. That really touched me, because that's exactly what it is. No matter how limited you might be, there might still be a way to do something slowly.
Julia: Yes, I think so too. I also think that the movement is a bit underestimated.
Alexandra: Yes.
Julia: You also mentioned the psychological side earlier. I think that's also a big advantage of good nutrition, by the way, that you're usually in a better mood. I would also say that these connections between gut health and the psyche are well known. There is this gut-brain axis. More and more research is being done into this. But I think many people can also confirm this from their own experience, that they say: somehow I'm in a better mood since I've been eating well and I sleep better. That's also a big problem for many older people, with sleeping. I think there are advantages, especially if you then add the topic of bowel and intestinal health to the mix. And from my point of view, automatically: if you eat well, your gut health normally improves too.
Alexandra: It's often a vicious circle, isn't it? If I don't exercise, I become sluggish. If I'm already ill, of course I don't feel particularly motivated and don't do anything. But conversely, if I get over myself, if I do something light - as you say - it gets better all the time. Yes, it's just nice when someone gives themselves a jolt and does it and really feels it in their own body. Exactly what you say.
Strength training in particular sets so many impulses in the body that - as you say have an effect on the gut and the brain, and, and, and. Many people don't even know that. I think nutrition, exercise, everything - including your specialty, the gut - once you really dive into it, you always have the feeling: Wow! These are worlds that open up.
You can't go that deep to grasp everything. Knowledge is changing so quickly at the moment! That's always my challenge: what can I convey in an easy way so that it gets across? Because not everyone is in the mood for in-depth scientific discussions, are they? How can I make it as palatable as possible, why it's great to get out and about now?
Julia: Yes, I believe that the psyche alone improves, that the immune system improves and that - let me just say - independence can also be maintained. I believe that for many older people, this is also the point that at some point you may no longer be independent and need help, and I believe that the fitter you are physically, the longer you can stay at home and so on and so forth. There's a huge rat's tail attached to that.
If we perhaps want to get down to the very specific level with tips and things. Maybe people who listen and say: "I'm over 60, what can I look out for?"
One thing that has stayed with me now is definitely protein. You can definitely make sure that you eat enough protein. Then, from your point of view and mine, I think we would both recommend not eating too many sweets, not too many fast carbohydrates, i.e. all those white flour products, so that you have a bit of a focus on that. What other things do you say ...?
I wanted to ask you another question: It is also said that the metabolism slows down in older people. This means that they don't need as many calories. You said earlier that you don't count calories. I don't do that with my customers either. Is there still something you have to watch out for so that you don't eat too many calories?
Alexandra: It all depends on the composition of the macronutrients. Macronutrients are carbohydrates, proteins and fats. Of course, if I eat lots and lots of carbohydrates and lots and lots of fats in this combination, it's more likely to make me fat. But if I reduce the carbohydrates and fat becomes more or less my energy supplier, then I notice when I've had enough through this satiety. And that is the right indicator.
So if I eat a meal and I realize that I've been full for four or five hours - that's what we always say. That's the period of satiety. But if I realize that I'm hungry again after two hours, then the meal was definitely not enough. If I realize that one huge meal a day is enough for me, it was perhaps a bit too much if I want to eat something again. So it really is something that you find out for yourself. And that's also what it's about: getting to know your own body better again, relying on your body feeling. I think that's important.
Julia: Yes, and that's why it's not really witchcraft at all. When someone listens and realizes "I'm over 60 and ask myself ..." Actually just carry on as we recommend anyway? I've already done a few episodes on the podcast about what a diet like this can look like.
What do you think about vegetables? How important do you think vegetables are?
Alexandra: I think vegetables are very important. However, if you want to go a bit deeper, you have to look again, for example carrots are relatively high in carbohydrates. If you focus on green leafy vegetables, all things that grow above the ground, you can actually eat an unlimited amount. I think that's very important, also because of the fiber. I always say, this "healthy plate", that you always start with a protein portion. Then half the plate of vegetables and actually only a very small portion of this "filling side dish".
Julia: The so-called.
Alexandra: The so-called, exactly. If you want to eat it at all. Potatoes, pasta, really a small handful and not, as we've often become accustomed to, a huge plate of pasta. Not really.
Julia: Yes, yes. I've noticed that many people simply have problems with raw food, especially if their bowels don't work quite as well because they're older. I would recommend older people in particular to perhaps cook the vegetables instead. If you have a powerful blender, it's probably a different matter if you chop it up. But I would recommend eating cooked vegetables in the evening because they are easier to digest.
Alexandra: Definitely. I would say that too. However, if someone hears that now who has perhaps been eating a relatively unhealthy diet or who now thinks: "Yes, great, maybe I should eat vegetables again more often" ... That's your area of expertise again, with the gut. You don't necessarily have the right bacteria to digest such a huge amount of raw vegetables. So maybe you should take it slowly.
Julia: I also think soups are great, because soup is something that you can prepare in large quantities so that you don't have to cook it every day. I think it's a great way to incorporate vegetables. Even for people who don't like vegetables that much, I think you can season them very well and bring in other flavors, and then everyone actually likes them.
Alexandra: Exactly. Above all, work more with cream, with butter, in other words, everything that our grandmothers used to say: good butter with a dash of cream on top. It's very healthy, it fills you up and it's not the fat that makes us fat, it's really too many of these fast carbohydrates.
You just asked again what I would recommend. You should definitely have your vitamin D levels checked by a doctor. I say this again and again because I also notice with my clients that many don't even know that vitamin D is really, really important. Both for the immune defense - now also in corona times, in flu times. We are now entering the Fall/winter. It is very, very important to replenish these deposits. That's important to me.
Julia: What do you think about having your nutrient balance tested in general? Perhaps there are a few other values that could also be tested. Do you recommend this to your customers?
Alexandra: Yes. Absolutely. I think it's really important. You shouldn't just take supplements and just take anything. There are also huge differences in quality. But, yes, I do officially recommend it. In addition to vitamin D, certainly also vitamin B12, magnesium - very important - selenium, zinc ...
But many people don't want it, or unfortunately many health insurance companies don't pay for it either. Unfortunately, that has to be said. Not everyone can or wants to afford it. That's why I always say, especially with something as important as vitamin D, if someone has never taken it and has never been tested, I think you can assume that there is a deficiency. I always recommend this - depending on your weight, of course, you have to see - but I say you can't go wrong with 4,000 units a day.
Julia: That's right. Yes. And if you test the value alone, then it's not that expensive. So that would be something else that I think you can afford once.
Alexandra: Exactly. And many health insurance companies are cooperative. So, it's worth giving them a call and really asking. I did it for my parents and, lo and behold, it was already paid for.
Julia: Ah, great. That's good to know. Yes, maybe one last thing, is it perhaps a good idea to check with your own parents? What do they do? What do they eat? Of course, you can't talk them into it, but maybe you can just give them a hint if you see that they have any complaints. Maybe you can say: "Hey, nutrition might also be an issue."
Alexandra: Definitely. Yes. That's right.
Julia: Since you know a bit about psychology: Is there perhaps a better or a worse way of approaching someone once you've made them aware that this could be an issue?
Alexandra: In any case, always ask first whether the person is interested in hearing about it.
Julia: Yes.
Alexandra: Never coach without being asked! Never give unsolicited wisdom! If there is interest, then of course tell them.
What works very well with my own mother is that when I'm there, I usually cook. And I'd say she likes it 70 percent of the time. Then she also asks me to cook it again. That's a really good approach. With my father, I fall flat on my face. He doesn't like to change his diet. But they both really like to take all the supplements I bring them. And that's a compromise for me, where I think, okay, I'm not really getting anywhere with my diet, but the supplements are very, very good.
Julia: Great. Yes, I think we've covered everything that's important. Or is there anything else that you think we've forgotten? Something that people over 60 might still hear or know should?
Alexandra: I think we've really said it all. I think most people are rarely overweight in old age. But there are still people who struggle with it from time to time, and I would like to point out once again that the basal metabolic rate decreases significantly at an older age. That's the only restriction where I say you don't have to count calories, but perhaps keep an eye on the fact that it just doesn't work as well at 70 as it did at 40 or so.
Julia: Yes. Yes. Great. Thank you very much for the great interview. I think this is a really exciting topic that should be given attention. You mentioned at the beginning how many people take medication, perhaps even several medications, and there really is a lot that could be done to improve their quality of life. If someone now says: "I'm interested in that. I'd like to find out more about it. I would like to work with Alexandra." Where can people find you?
Alexandra: You can find me on the Internet, on my own websitewww.alexandrafriedhoff.de. There's all the information on how to contact me: by email, by phone and I also have a fan page on Facebook. Of course, I coach live and in color here. I have a small practice in Berlin, in Frohnau, and online of course. You can have a consultation just like we do here via Zoom. I'm happy to do that too.
Julia: Great. That's perfect. Then you don't have to go anywhere, but can discuss it with you from home, from your living room or kitchen.
Alexandra: Exactly. In non-corona times, I'm also happy to go to clients' homes if someone wants me to. I take a look through the cupboards, in the fridge or even offer to go shopping with them so that they can really learn how to do things better at the beginning.
Julia: Yes. Great. Thank you very much for the lovely chat and for taking the time, Alexandra.
Alexandra: You're very welcome, Julia. Thank you very much. That was a lovely conversation.
Julia: Yes, I think so too. See you next time. Bye!
This time, however, I've invited an expert, Alexandra Friedhoff. She is a nutrition and health coach Low Carb - LCHF - Keto (LCHF Academy Germany), alternative practitioner for psychotherapy and coach for behavioral therapy
Her motto is "Growing old healthy". She explains how she came up with this topic in the podcast.
Among other things, we talk about:
- Why is nutrition particularly important for older people?
- Should the diet of people over 60 be different from that of younger people?
- Where does Alexandra see the main challenges regarding nutrition for older people?
- What tips does she have for overcoming hurdles or difficulties regarding a healthy diet?
- What should you pay particular attention to when eating in old age (e.g. are there nutrients that are particularly important?)
- Is it worth having your micronutrient balance analyzed?
You can listen to the episode here:
[g_podcast id="16815164"]
Julia: I'm delighted to have the lovely Alexandra Friedhoff as my guest today. Welcome, Alexandra, to the podcast.
Alexandra: Thank you, hello Julia. I'm really pleased that I can join you today.
Julia: Yes, I'm happy too. We know each other personally. I always find it nice when you can keep in touch and talk online. I think that's a nice thing, especially at the moment when we can't travel.
Alexandra: Absolutely. It's definitely a great medium.
Julia: I think so too. I didn't realize what your special topic was. You specialize in older people - over the age of 60. I don't even know what you call this group ...
Alexandra: That's a great question to start with, because I was pregnant with it myself for a very long time. I always used the term "senior citizens", but then realized that almost everyone wants to grow old, but no one wants to be old.to be wants to be old. Many people naturally associate the term "senior citizens" with a higher age. It's actually a potpourri of young-at-heart seniors, "best agers", over 60s, over 70s ... So it really is a colorful mix. I still say that the key word is simply "young-at-heart seniors".
Julia: If I may ask so indiscreetly, are you over 60 yourself?
Alexandra: No, I'm not. I'm 52.
Julia: How did you come up with the topic? How did it come about?
Alexandra: In different ways. On the one hand, I looked at the women in my own family. My grandmothers and great-grandmothers are all got very old, but they were also all very ill. It used to bother me how much medication they had to take! I didn't like that, but I didn't know any better.
I also work here for an agency in Berlin that provides everyday helpers for older people. I've seen a large box of medication on the table in almost every household. I also witnessed that many of the elderly people were not able to make appointments before 10:00 or 11:00 in the morning because they really needed to recover from the night. Many took sleeping pills, painkillers ... such a colorful cocktail. That hurt me so much and I felt so sorry. These are really very significant triggers where I said: I just want to bring the knowledge to the people.
Do older people have to eat differently?
Julia: I think that's very, very nice. Not so long ago, I was asked a question about this topic ... Because of my podcast, a listener wrote to ask if I could say something about nutrition for people over 60. I thought about it a bit at first and then thought: yes, do they need to eat differently at all? Nutrition is nutrition. But I think it will be exciting to see if there are other needs.
If we start with the topic of nutrition. Would you say that older people should eat differently to younger people?
Alexandra: I wouldn't say that per se, especially because a switch doesn't flip at a certain age and a body then functions differently. That's definitely not the case. But what definitely changes, of course, are the body's needs on the one hand, and the older you get, the more nutritional sins become apparent, which you might be able to cope with in a completely different way when you're younger. Many people no longer get as much exercise, have a very one-sided diet, their metabolism slows down, many have nutrient deficiencies, vitamin deficiencies that they are completely unaware of. Many have interactions with medication. It really is a big cocktail.
You can't say that everything helps everyone. It's always very important to me to get to know my clients personally, to take a comprehensive medical history, especially when it comes to lifestyle and eating habits, and then to ask specifically about symptoms or problems. Then a trail opens up for me, which I then follow.
I would never say that an older person has to eat completely differently per se. No.
Julia: But it's perhaps a certain difficulty that certain habits have become much more ingrained because they've simply been done for longer, I would imagine. That you have a routine in your diet. People always say that you're no longer flexible enough in old age to start doing new things. How do you see your customers' willingness to do this?
Alexandra: It's very different. There are people who are really eager to learn, who are really happy that someone is explaining things to them in the first place. Because most people get a diagnosis from the doctor, but no explanation of what's behind it. Why someone has, for example, type 2 diabetes or chronically elevated fat levels or a non-alcoholic fatty liver. They sit there with the diagnosis, and in the worst case the doctor has said: "No, you don't need to change anything. Just take the medication and then you'll be quite well adjusted." So I see how they are suddenly really happy and blossom because they finally ... yes, they really do have a prescription. "Wow, now I can tackle it!"
Of course, there are also those - you're absolutely right - who can't imagine giving up their bread or potatoes. It takes a bit more sensitivity not to impose something on someone, but to really look: Where does he stand? Then we really start in very small steps.
Julia: But people come to you voluntarily, right?
Alexandra: Exactly. They come to me voluntarily or "semi-voluntarily", because the doctor has said: "Man, now you're looking for something." I can only charge privately. So people definitely have to be prepared to pay.
Julia: Yes. Sometimes that's not such a bad thing, I think, because it increases the willingness to actually do something. If we're honest, changing your diet is always a bit tedious and exhausting at first.
Alexandra: Absolutely, yes.
Julia: Where do you see the main difficulties or challenges? Is there anything that stands out? Is there anything that you think people really struggle with the most?
Alexandra: Do you mean the change in diet?
Julia: Yes, with the change or perhaps with the implementation itself? Are there things that perhaps get in the way of older people in particular?
"Low-carb" - not "low-fat"!
Alexandra: Well, for one thing, I've focused a bit on the low-carb diet, in the direction of a ketogenic diet. This means working with a very, very reduced amount of carbohydrates, i.e. carbohydrates - I'll put it bluntly now - that are relatively unhealthy: Bread, pasta, potatoes, cakes, sweets. Then to use more healthy fats.
On the one hand, there is always the danger that people are prepared to reduce their carbohydrate intake, but unfortunately they don't increase their fat intake to the same extent. Because, of course, this is also an old belief: "Oh no, fat is not good for us!" There is a danger that the carbohydratesand the fats fall away. Then, of course, you not only have physical withdrawal symptoms, but your mood also plummets very, very quickly. You may not even see any results. So that's always my main focus, to explain this well and then to support people a little more closely and keep an eye on them.
On the other hand, it's often the case that older people in particular often don't have such an appetite anymore. When they make the switch, they often realize: "Oh, now I have even no hunger anymore." Simply because they are so intensely satiated. On the one hand, that's great, but then there's always the danger that, on balance, they don't take in enough calories - even though we don't count calories.
Many people don't feel like cooking. Many really want it to be very, very simple. They don't want to stand at the stove for long. Yes, that's where my imagination comes into play a little. I think you can do a lot with just a blender. That's the quickest way. Mixing together really good, nutritious things. Something like this, for example. So, these are all stumbling blocks, but you can also compensate for them.
Quick protein shake made from real food
Julia: Can you perhaps give us a specific tip or a recipe or something? When you say "blender", what does that mean?
Alexandra: Many people don't dare to use raw eggs. I've heard that before, but I really like them. Frozen berries - I always have them: raspberries, blueberries, blackberries - just throw a handful of these berries into the blender, add one or two raw eggs and then a full fat quark and then maybe a dash of cream or a little water and blend. It's really quick and I've created a very nutritious food with a nice fat content and, above all, protein. Because protein is also very, very important for older people.
Julia: Yes, and you're almost killing two birds with one stone, because it doesn't take long to make, and I assume that even someone who doesn't feel very hungry can still eat something like this quite well.
Alexandra: Exactly, exactly. It doesn't always have to betwo two eggs. You can just have one. You always have a quick meal and can practically control it yourself - that's the nice thing - how many hours it should keep you full.
Challenges when changing your diet
Julia: Yes. What tips do you have for someone who says: "It's too much effort for me to go shopping as well." You might have to lug the whole thing around. Can that also be an obstacle? The hassle of getting things together that are also healthy?
Alexandra: Well, I haven't yet encountered that as an obstacle in practice. You can perhaps also use delivery services to get around the fact that you can order everything online these days. You can of course say: "Well, but at that age? Do they sit in front of a PC, the ladies and gentlemen, and order it online?"
Julia: Yes, I was just thinking a bit about my grandma. My grandma had five children and used to cook all the time, and she cooked really, really well. She now lives alone and no longer cooks at all. She's also not so mobile any more, not good on her feet and so on, and then I see that she just eats quark and nothing else. I was just wondering how I could get her to go shopping again? But you're right: get help maybe just write down what you need and let someone else do the shopping or order it.
Alexandra: Definitely. I see that with older people in particular, they naturally go out more often for smaller purchases, which I think is great in normal everyday life because it also motivates them to go out. Of course, at the moment, during the corona period, it can be counterproductive because many older people in particular don't dare to go out. I can see a certain risk of people staying at home and not going shopping out of sheer fear. But that's exactly why there are companies that provide these everyday helpers, isn't it? That's a great thing. Or even neighborhood helpers. Everything is on offer, at least here in Berlin.
Julia: Yes, there are also neighborhood helpers and things like that in Switzerland. I think that's definitely a good thing. And what if someone says I don't really feel like cooking? What I sometimes hear is: "Yes, since I've been living alone" - perhaps when my partner has died - "it's not worth cooking for me alone." What tips do you have in store?
Alexandra: Well, there are two things involved. Firstly, of course, it doesn't depend on the type of diet. The desire won't be there at that moment anyway. But I think it's much more important to provide the client with a bit of psychological support. This could be something like post-traumatic stress disorder or an adjustment disorder if a long-term partner has died. I think it takes a lot of sensitivity to accompany someone like that.
I have completed many different training courses, including a non-medical practitioner for psychotherapy. I also think that's very, very important, because such circumstances ... just like being very overweight, for example. There's a reason for everything. I think it's very, very important to offer psychological support. In a case like that, I would always ask if anyone is interested in talking about it, because I think that at the level of action, it's not enough to say: "Come on, Mrs. Müller, let's go shopping." Yes, someone is simply in mourning and needs different support, I think.
How important is healthy eating in old age?
Julia: Yes, and probably also understanding why it's important. Can you perhaps list the reasons why it is important to eat well, especially in old age? What are the benefits?
Alexandra: Well, of course, it's beneficial at any age, as I said earlier. At a young age, the body is simply much more willing to forgive sins, but in old age, when many physical processes may no longer function so well, it is all the more important. For example, as I said before, it's important to have a really good protein content in your diet. This is very important for the muscles. Muscles are not just our immune system, they are of course also the entire supporting apparatus. Many people tend to fall. The more muscles they have, the better their posture and the better they can cushion a fall. That is very important.
Many diseases can develop or worsen as a result of vitamin and nutrient deficiencies. For example, vitamin D or Vitamin B12, magnesium ... So, a lot of things that the body needs to function well have to be taken into account even more in old age. That's always a bit of a pitfall. You often don't even notice it. The body still functions reasonably well. On the one hand, that's wonderful. On the other hand, it's often quite advanced by the time symptoms develop.
Of course, you can't cure everything with nutrition, but I think good nutrition really is the basis for good health.
Staying mobile is essential
Julia: You mentioned being overweight earlier, and I think the more kilos you carry around with you, the more difficult it is to stay mobile. Someone once told me that people get old or ill particularly quickly when they lose their mobility. That's actually the worst thing that can happen to you, that you're no longer mobile.
Alexandra: Definitely. Especially with regard to degenerative diseases such as Alzheimer's or dementia. People always say: "Solve crossword puzzles! Keep your brain fit!" This is certainly good advice, but exercise is much, much more important! Regardless of whether it really is a walk around the block or a bit of dancing. Whatever is still possible at that age. That is very, very important.
I once read an article - I think by Dr. Strunk - in which he talked about a patient who came to him in a wheelchair. He said that even someone in a wheelchair can still hold a plasticine ball in their hand and work with their hands. That really touched me, because that's exactly what it is. No matter how limited you might be, there might still be a way to do something slowly.
Julia: Yes, I think so too. I also think that the movement is a bit underestimated.
Alexandra: Yes.
Julia: You also mentioned the psychological side earlier. I think that's also a big advantage of good nutrition, by the way, that you're usually in a better mood. I would also say that these connections between gut health and the psyche are well known. There is this gut-brain axis. More and more research is being done into this. But I think many people can also confirm this from their own experience, that they say: somehow I'm in a better mood since I've been eating well and I sleep better. That's also a big problem for many older people, with sleeping. I think there are advantages, especially if you then add the topic of bowel and intestinal health to the mix. And from my point of view, automatically: if you eat well, your gut health normally improves too.
Alexandra: It's often a vicious circle, isn't it? If I don't exercise, I become sluggish. If I'm already ill, of course I don't feel particularly motivated and don't do anything. But conversely, if I get over myself, if I do something light - as you say - it gets better all the time. Yes, it's just nice when someone gives themselves a jolt and does it and really feels it in their own body. Exactly what you say.
Strength training in particular sets so many impulses in the body that - as you say have an effect on the gut and the brain, and, and, and. Many people don't even know that. I think nutrition, exercise, everything - including your specialty, the gut - once you really dive into it, you always have the feeling: Wow! These are worlds that open up.
You can't go that deep to grasp everything. Knowledge is changing so quickly at the moment! That's always my challenge: what can I convey in an easy way so that it gets across? Because not everyone is in the mood for in-depth scientific discussions, are they? How can I make it as palatable as possible, why it's great to get out and about now?
Julia: Yes, I believe that the psyche alone improves, that the immune system improves and that - let me just say - independence can also be maintained. I believe that for many older people, this is also the point that at some point you may no longer be independent and need help, and I believe that the fitter you are physically, the longer you can stay at home and so on and so forth. There's a huge rat's tail attached to that.
Alexandra's nutrition tips for older people
If we perhaps want to get down to the very specific level with tips and things. Maybe people who listen and say: "I'm over 60, what can I look out for?"
One thing that has stayed with me now is definitely protein. You can definitely make sure that you eat enough protein. Then, from your point of view and mine, I think we would both recommend not eating too many sweets, not too many fast carbohydrates, i.e. all those white flour products, so that you have a bit of a focus on that. What other things do you say ...?
I wanted to ask you another question: It is also said that the metabolism slows down in older people. This means that they don't need as many calories. You said earlier that you don't count calories. I don't do that with my customers either. Is there still something you have to watch out for so that you don't eat too many calories?
Alexandra: It all depends on the composition of the macronutrients. Macronutrients are carbohydrates, proteins and fats. Of course, if I eat lots and lots of carbohydrates and lots and lots of fats in this combination, it's more likely to make me fat. But if I reduce the carbohydrates and fat becomes more or less my energy supplier, then I notice when I've had enough through this satiety. And that is the right indicator.
So if I eat a meal and I realize that I've been full for four or five hours - that's what we always say. That's the period of satiety. But if I realize that I'm hungry again after two hours, then the meal was definitely not enough. If I realize that one huge meal a day is enough for me, it was perhaps a bit too much if I want to eat something again. So it really is something that you find out for yourself. And that's also what it's about: getting to know your own body better again, relying on your body feeling. I think that's important.
Julia: Yes, and that's why it's not really witchcraft at all. When someone listens and realizes "I'm over 60 and ask myself ..." Actually just carry on as we recommend anyway? I've already done a few episodes on the podcast about what a diet like this can look like.
The "healthy plate"
What do you think about vegetables? How important do you think vegetables are?
Alexandra: I think vegetables are very important. However, if you want to go a bit deeper, you have to look again, for example carrots are relatively high in carbohydrates. If you focus on green leafy vegetables, all things that grow above the ground, you can actually eat an unlimited amount. I think that's very important, also because of the fiber. I always say, this "healthy plate", that you always start with a protein portion. Then half the plate of vegetables and actually only a very small portion of this "filling side dish".
Julia: The so-called.
Alexandra: The so-called, exactly. If you want to eat it at all. Potatoes, pasta, really a small handful and not, as we've often become accustomed to, a huge plate of pasta. Not really.
Julia: Yes, yes. I've noticed that many people simply have problems with raw food, especially if their bowels don't work quite as well because they're older. I would recommend older people in particular to perhaps cook the vegetables instead. If you have a powerful blender, it's probably a different matter if you chop it up. But I would recommend eating cooked vegetables in the evening because they are easier to digest.
Alexandra: Definitely. I would say that too. However, if someone hears that now who has perhaps been eating a relatively unhealthy diet or who now thinks: "Yes, great, maybe I should eat vegetables again more often" ... That's your area of expertise again, with the gut. You don't necessarily have the right bacteria to digest such a huge amount of raw vegetables. So maybe you should take it slowly.
Julia: I also think soups are great, because soup is something that you can prepare in large quantities so that you don't have to cook it every day. I think it's a great way to incorporate vegetables. Even for people who don't like vegetables that much, I think you can season them very well and bring in other flavors, and then everyone actually likes them.
Alexandra: Exactly. Above all, work more with cream, with butter, in other words, everything that our grandmothers used to say: good butter with a dash of cream on top. It's very healthy, it fills you up and it's not the fat that makes us fat, it's really too many of these fast carbohydrates.
What does your nutritional balance look like?
You just asked again what I would recommend. You should definitely have your vitamin D levels checked by a doctor. I say this again and again because I also notice with my clients that many don't even know that vitamin D is really, really important. Both for the immune defense - now also in corona times, in flu times. We are now entering the Fall/winter. It is very, very important to replenish these deposits. That's important to me.
Julia: What do you think about having your nutrient balance tested in general? Perhaps there are a few other values that could also be tested. Do you recommend this to your customers?
Alexandra: Yes. Absolutely. I think it's really important. You shouldn't just take supplements and just take anything. There are also huge differences in quality. But, yes, I do officially recommend it. In addition to vitamin D, certainly also vitamin B12, magnesium - very important - selenium, zinc ...
But many people don't want it, or unfortunately many health insurance companies don't pay for it either. Unfortunately, that has to be said. Not everyone can or wants to afford it. That's why I always say, especially with something as important as vitamin D, if someone has never taken it and has never been tested, I think you can assume that there is a deficiency. I always recommend this - depending on your weight, of course, you have to see - but I say you can't go wrong with 4,000 units a day.
Julia: That's right. Yes. And if you test the value alone, then it's not that expensive. So that would be something else that I think you can afford once.
Alexandra: Exactly. And many health insurance companies are cooperative. So, it's worth giving them a call and really asking. I did it for my parents and, lo and behold, it was already paid for.
Julia: Ah, great. That's good to know. Yes, maybe one last thing, is it perhaps a good idea to check with your own parents? What do they do? What do they eat? Of course, you can't talk them into it, but maybe you can just give them a hint if you see that they have any complaints. Maybe you can say: "Hey, nutrition might also be an issue."
Alexandra: Definitely. Yes. That's right.
Julia: Since you know a bit about psychology: Is there perhaps a better or a worse way of approaching someone once you've made them aware that this could be an issue?
Alexandra: In any case, always ask first whether the person is interested in hearing about it.
Julia: Yes.
Alexandra: Never coach without being asked! Never give unsolicited wisdom! If there is interest, then of course tell them.
What works very well with my own mother is that when I'm there, I usually cook. And I'd say she likes it 70 percent of the time. Then she also asks me to cook it again. That's a really good approach. With my father, I fall flat on my face. He doesn't like to change his diet. But they both really like to take all the supplements I bring them. And that's a compromise for me, where I think, okay, I'm not really getting anywhere with my diet, but the supplements are very, very good.
Julia: Great. Yes, I think we've covered everything that's important. Or is there anything else that you think we've forgotten? Something that people over 60 might still hear or know should?
Alexandra: I think we've really said it all. I think most people are rarely overweight in old age. But there are still people who struggle with it from time to time, and I would like to point out once again that the basal metabolic rate decreases significantly at an older age. That's the only restriction where I say you don't have to count calories, but perhaps keep an eye on the fact that it just doesn't work as well at 70 as it did at 40 or so.
Julia: Yes. Yes. Great. Thank you very much for the great interview. I think this is a really exciting topic that should be given attention. You mentioned at the beginning how many people take medication, perhaps even several medications, and there really is a lot that could be done to improve their quality of life. If someone now says: "I'm interested in that. I'd like to find out more about it. I would like to work with Alexandra." Where can people find you?
Alexandra: You can find me on the Internet, on my own websitewww.alexandrafriedhoff.de. There's all the information on how to contact me: by email, by phone and I also have a fan page on Facebook. Of course, I coach live and in color here. I have a small practice in Berlin, in Frohnau, and online of course. You can have a consultation just like we do here via Zoom. I'm happy to do that too.
Julia: Great. That's perfect. Then you don't have to go anywhere, but can discuss it with you from home, from your living room or kitchen.
Alexandra: Exactly. In non-corona times, I'm also happy to go to clients' homes if someone wants me to. I take a look through the cupboards, in the fridge or even offer to go shopping with them so that they can really learn how to do things better at the beginning.
Julia: Yes. Great. Thank you very much for the lovely chat and for taking the time, Alexandra.
Alexandra: You're very welcome, Julia. Thank you very much. That was a lovely conversation.
Julia: Yes, I think so too. See you next time. Bye!
