Nutritional Needs Change as we Age
By Nancy Adler
The definition of healthy eating does change a little as you age. For example, as you grow older, your metabolism slows down, so you need fewer calories than before. Your body also needs more of certain nutrients. That means it’s more important than ever to choose foods that give you the best nutritional value.Healthy eating begins with you! Giving your body the right nutrients and maintaining a healthy weight can help you stay active and independent. You’ll also spend less time and money at the doctor. This is especially true if you have a chronic condition such as diabetes or heart disease.
The challenge while eating less overall is to eat more nutrient-rich foods, such as fruits, vegetables, whole grains, nuts, beans, fish, low-fat dairy products, and lean cuts of meat. As you age, your body needs the same amount of protein, vitamins , and minerals and, in some instances, even more nutrients.
Take vitamin B-12, for example. After age 50, your body’s ability to absorb the vitamin often fades because you don’t have as much stomach acid, which is needed to break B-12 down from food sources.The same holds true for vitamin D . Aging skin is less able than younger skin to change sunlight to the vitamin. That, in turn, affects the body’s ability to absorb calcium .
Perhaps the biggest myth about nutrition and aging? That older people are set in their ways. That’s not really true. I’ve found that most are really motivated about their health, and many of them are quite willing to try to change.
Aging is linked to a variety of changes in the body, including muscle loss, thinner skin and less stomach acid.Some of these changes can make you prone to nutrient deficiencies, while others can affect your senses and quality of life.For example, studies have estimated that 20% of elderly people have atrophic gastritis of which I treat many in my practice, a condition in which chronic inflammation has damaged the cells that produce stomach acid .Low stomach acid can affect the absorption of nutrients, such as vitamin B12, calcium, iron and magnesium .
Another challenge of aging is a reduced need for calories. Finally ! Unfortunately, this creates a nutritional dilemma. Older adults need to get just as much, if not more, of some nutrients, all while eating fewer calories.Fortunately, eating a variety of whole foods and taking a supplement can help you meet your nutrient needs.
Another issue people may experience as they age is a reduction in their body’s ability to recognize vital senses like hunger and thirst. This could make you prone to dehydration and unintentional weight loss. And the older you get, the harsher these consequences may be.
It’s common to lose muscle and strength as you age.In fact, the average adult loses 3–8% of their muscle mass each decade after age 30 . This loss of muscle mass and strength is known as sarcopenia.It’s a major cause of weakness, fractures and poor health among the elderly. The One thing I continue and will always to preach is protein! Eating more protein could help your body maintain muscle .
Elderly people who eat the most protein daily lost 40% less muscle mass than people who ate the least . An important fact, elderly people eating more protein or taking protein supplements may slow the rate of muscle loss, increase muscle mass and help build more muscle .Furthermore, combining a protein-rich diet with resistance exercise seems to be the most effective way to fight sarcopenia .
Constipation is a common health problem among the elderly.
It’s especially common in people over 65, and it’s two to three times more common in women.That’s because people at this age tend to move less and be more likely to take medications that have constipation as a side effect .
Eating fiber may help relieve constipation . It passes through the gut undigested, helping form stool and promote regular bowel movements .Additionally, a high-fiber diet may prevent diverticular disease, a condition in which small pouches form along the colon wall and become infected or inflamed. This condition is especially common among the elderly .
Aging is linked to changes that can make you prone to deficiencies in calcium, vitamin D, vitamin B12, iron, magnesium and several other important nutrients.It may also reduce your ability to recognize sensations like hunger and thirst.Luckily, you can take actions to prevent these deficiencies.Make a conscious effort to stay on top of your water and food intake, eat a variety of nutrient-rich foods and consider taking a supplement.All these actions can help you fight deficiencies and stay healthy as you get older.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
