Our body goes through many changes as we start to age, including loss of muscle mass and strength, decreased kidney and immune function, and declining GI functions e.g., reduced appetite and slower gastric movement. The elderly population is also more prone to develop chronic diseases such as high blood pressure, diabetes, heart disease, osteoporosis, or dementia. Healthy nutrition is recognized as one of the most important determinants of successful aging. It can help preserve health and function as well as manage health issues that may have already developed. However, it is not simple to follow a healthy diet as seniors face several challenges when it comes to eating.
Generally, older adults have decreased appetite that may be multifactorial: aside from physiological reasons, depressed mood and social isolation may also result in decreased food intake. Limited access to grocery stores or transportation, reduced mobility, and financial strain are other common problems leading to poor-quality diets. Considering the complexity of the challenges seniors face, it is rather difficult for them to have regular, high-quality, nutritionally dense foods. Dietitians help figure out a plan that works for all ages. Here are some recommendations for healthy aging:
The Importance of Hydration at an Older Age
Dehydration is more likely to affect older adults due to a diminished sensation of thirst or taking medications that increase dehydration risk. The symptoms of dehydration are dark-colored and less frequent urine, fatigue, dizziness, headache, muscle cramps, dry mouth, and confusion. The percentage of water stored in our body declines as we age, so it is recommended to drink 11 cups of water for women and 15 cups for men after the age of 51 to prevent dehydration and support a healthy gut. Not drinking enough fluids can result in constipation. Pure water is the best way to stay hydrated, however, one may try putting sliced fruits, lemon, or cucumber as flavors, or choose other low-sugar beverage options. Avoid sugary drinks and alcohol as they can have a slight dehydrating effect.
Consume Adequate Protein
Reduced body proteins have many consequences: loss of muscle mass, increased frailty, easily damaged skin, impaired wound healing, and weakened immune function. Higher protein needs might be needed depending on health status. Animal food sources provide high-quality proteins, along with iron and vitamin B12, often deficient in this age group, so should be included in your diet regularly. Try soft, moist meat if you have any swallowing or chewing issues (consult your medical provider, speech pathologist and dietitian if you wonder what consistency is right for you). Beans, lentils, eggs, cheese, yogurt, milk, and other dairy are also great sources. Milkshakes and smoothies (low sugar) can help add more nutrition and protein to your diet.
Increase Fiber Intake
Eating foods high in fiber helps slow down sugar absorption to manage diabetes. It helps to increase fecal bulk to lower the incidence of constipation and formation of diverticula both common at this stage of life. Select fewer processed foods and more whole grains, such as whole wheat bread or cereal, oatmeal, nuts, seeds, fruits, and vegetables.
Eat Fruits and Vegetables Daily
Being high in fiber, antioxidants and many other vitamins and minerals, fresh produce should be on your plate daily. They can lower the risk of cardiovascular disease and cancer, and promote a healthy gut, skin, and immune function, while protecting against dementia. Eat a variety of them, including leafy dark-green, and other colorful vegetables, citrus, berries, and bananas. Veggies like peas, broccoli, and spinach, are just as good frozen as they are fresh, so you don’t have to worry about them going bad in your fridge and taking multiple trips to the store. Canned produce has less nutritional value but can be a good affordable alternative, especially if you need soft textures. Try to get the ones which are labeled “sodium free”, “reduced sodium” or “no salt added”. Canned fruits should be “no sugar added” or “in 100% fruit juice”.
Don’t Forget Calcium and Vitamin D
Calcium is important for bone health, muscles, and the heart. It goes hand in hand with vitamin D as it increases calcium uptake. They play an important role in preserving mobility and function, reducing the risk of falling and the prevention of osteoporosis, and depression. Consume milk, dairy products, broccoli, almonds, sardines, and fish often. Try to spend at least 30 minutes outside every day when the weather allows for vitamin D.
Limit Convenient Food
It is tempting to go for easy-to-make TV dinners, especially if you are living alone, have weakened hand grip or limited mobility. Many ready to eat foods are strong in taste, making them more palatable to some. However, these products are often too high in sodium and added sugar or fat, which can worsen heart disease, high blood pressure, and diabetes. While it is understandable you want to keep them at hand, you need to consider the long-term effects of consuming them too often. Try to limit eating processed, convenient foods to no more than 2-3 times a week. Look for senior programs or talk to your case manager, dietitian, or medical professional about qualifying for assisted senior meal programs and receiving nutritious meals. You may visit a nutritionist near you to help you find easy, quick recipes that are affordable and nutritious.
Resources:
- Melissa Bernstein, Kimberly Mahon: Nutrition Across life stages. Johns and Bartlett Learning, 2018.
- ncoa.org/article/how-to-stay-hydrated-for-better-health
- www.healthline.com/health/healthy-eating-for-seniors#support
- www.nia.nih.gov/health/healthy-meal-planning-tips-older-adults
