As we gradually age, we are sometimes blessed with wisdom and invaluable experiences but we also have to be aware that numerous changes in body composition and physiology are associated with advancing age. Compounding these changes are the accompanying lifestyle, social, economic and medical conditions that often impact the amount and quality of food that elderly people have available to them. To maximize their resources, the elderly must make an extra effort to choose nutrient-dense foods and avoid empty-calorie snacks.
Elderly people are at increased risk for nutrient deficiencies, and should ensure adequate intake of calcium, vitamin D, folic acid, vitamin E, vitamin C, vitamin B12, vitamin B6, magnesium, potassium and fibre. Here are some specific recommendations to ensure they get the most from their diets.
Seniors should increase antioxidants and fibre in their diet as our bodies’ own natural antioxidant systems become less effective, we must increase our intake of antioxidant and potassium-rich fruits and vegetables, such as artichokes, blackberries, blueberries, broccoli, Brussels sprouts, cranberries and plums. Many seniors fall short on dietary fibre In addition to helping maintain optimal cholesterol levels, fibre improves irregularity. Good sources of fibre include beans, oats, oranges, raspberries and green peas. A bonus of eating lots of fruits (such as pineapples and cherries) and vegetables is that they’re rich in a compound called bromelain, which may alleviate joint pain.
Eating foods rich in protein and B12 is especially important as we age. Protein is another macronutrient that the elderly may fall short on. A safe protein intake for elderly adults is 1.0-1.25 grams of protein per kilogram of body weight per day. The body’s ability to absorb vitamin B12 declines with age (found mostly in meats), so it makes sense to consume foods rich in both protein and vitamin B12, such as salmon, sardines, albacore tuna, sardines and flounder. The added bonus to these foods is that they are a source of omega-3 fats (as are walnuts, avocados and seeds), which may help improve brain function and reduce inflammation.
The senior diet: often deficient in calcium, vitamin D and vitamin B6, good nutrition planning is needed to reach the recommended levels of calcium and vitamin D (for bone health), and vitamin B6 (for energy metabolism and heart health). Riboflavin deficiency in the elderly is actually quite common, at about 24% not meeting the RDA for this vitamin; while approximately 10% do not meet the RDA need for vitamin B6. Foods rich in these nutrients include bananas, yogurt, chicken, spinach, fortified cereal, milk, beans (such as lentil and pinto), fish (yellow fin tuna and snapper) and whole grains.
Limit sodium intake; it is common for the elderly to have a diminished sense of taste and smell. This may be why they readily add salt to their meals. The new dietary guidelines suggest limiting our sodium intake to less than 1 teaspoon per day to reduce the risk of developing high blood pressure. These individuals should try adding curcumin (a compound in curry that may protect against Alzheimer’s disease), salt-free seasonings, and other herbs and spices to meals.
Watch vitamin A intake
Vitamin A intakes in the elderly are generally below the current standard of 1,000 milligrams per day for men and 800 milligrams for women. Despite these low intakes, liver stores of vitamin A are well preserved with advancing age so supplementation would be more detrimental in elderly persons than in younger persons because of a diminished ability to clear this vitamin from the body. If retinal esters build up, they transfer into low -density lipoproteins (LDLs) in the bloodstream, remaining for several weeks to act as potential toxins
As we age our caloric needs decrease, but body fat may increase. One of the most noticeable changes is that we lose lean body mass (muscle) and gain body fat. Between the ages of 30 and 80, lean body mass declines by about 15% in people who are sedentary. Because of these changes, we need about 10% fewer calories as each decade of life passes. However, our nutrient needs generally stay the same. When declining energy requirements are not matched by decreased caloric intake, total body fat increases. Different stages of our life require different health strategies at every stage of life, our bodies change. As a result, certain nutrients become important for optimal health at different times. Always keep in mind that there is specific nutrition considerations that, if addressed properly, can help each of us function at our peak feel young and live life to the fullest
As we grow older, we experience an increasing number of major life changes, including retirement, the loss of loved ones, and the physical changes of aging. How we handle these changes, as well as regular day-to-day stresses, is the key to aging well.
Healthy aging is about much more than staying physically healthy—it’s about maintaining your sense of purpose and your zest for life.
While the specific ingredients of healthy aging are different for everyone, the common factors are good mental health and the ability to manage stress. Knowing the basic formula for healthy aging will help you live with meaning and joy throughout your senior years.
A formula for healthy aging
Healthy aging means continually reinventing yourself, finding new things you enjoy, learning to adapt to change, staying physically and socially active, and feeling connected to your community and loved ones. Unfortunately, for many, aging brings anxiety and fear instead. How will I take care of myself? What if I lose my spouse? What is going to happen to my mind? However, many of these fears stem from myths about aging that is exaggerated or simply untrue. The truth is that you are stronger and more resilient than you may think. As you age, there will be periods of both joy and stress. It’s important to build your resilience and find healthy ways to cope with challenges. This ability will help you make the most of the good times and keep your perspective when times are tough. Focus on the things you’re grateful for. The longer you live, the more you lose. But as you lose people and things, life becomes even more precious. When you stop taking things for granted, you appreciate and enjoy what you have even more.
A key ingredient in the recipe for healthy aging is the continuing ability to find meaning and joy in life. As you age, your life will change and you will lose things that previously occupied your time and gave your life purpose. For example, you may retire from your career or your children may move far away. But this is not a time to stop moving forward. Later life can be a time of exciting new adventures if you let it. Acknowledge and express your feelings. You may have a hard time showing strong emotions, perhaps feeling that such a display is inappropriate and weak but burying your feelings can lead to anger, resentment, and depression. Don’t deny what you’re going through, find healthy ways to process your feelings, perhaps by talking with a close friend or writing in a journal.
Accept the things you can’t change. Many things in life are beyond our control, rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Face your limitations with dignity and a healthy dose of humour. Look for the silver lining. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
Take daily action to deal with life’s challenges.
When challenges seem too big to handle, sweeping them under the carpet often appears easier, but ignoring the problem doesn’t make it go away; it allows both the problem and your anxiety to build. Instead, take things one small step at a time. Even a small step can go a long way to boosting your confidence and reminding you that you are not powerless.
Healthy aging means finding activities that you enjoy, everyone has different ways of experiencing meaning and joy, and the activities you enjoy may change over time. If you’re not sure where to get started, try some of the following suggestions:
Pick up a long-neglected hobby.
Play with your grandchildren or a favourite pet. Learn something new (an instrument, a foreign language, a new game)
Get involved in your community (volunteer or attend a local event) Take a class or join a club Go on a weekend trip to a place you’ve never visited
Spend time in nature (take a walk, go fishing, enjoy a scenic view)
Enjoy the arts (visit a museum, go to a concert or a play)
The possibilities are endless. The important thing is to find activities that are both meaningful and enjoyable. Whatever your preference, taking time to nourish your spirit is never wasted.
