Staying healthy as you get older means paying particular attention to your diet. Balanced nutrition can compensate for some of the changes that come with age and lower your risk for disease by keeping your immune system strong. But getting enough of the right nutrients in your diet can be a challenge. Learn what to look out for and eat to stay young.
Sensory Changes
As you age, your sight, hearing and sense of smell may diminish. Poor vision can make you hesitant to cook or even shop for food. Hearing loss may discourage you from asking questions in restaurants and food stores. A decreased sense of smell affects your taste buds and may make foods seem unappetizing. If your doctor tells you to cut out sweets or salt, your food may taste bland and you may eat less. Malnutrition and lower immune function could be the results.
Muscles and Bones
Lean body mass and bone density decrease with age. When you lose muscle, your body holds less water and your metabolism slows. Dehydration and weight gain result. It’s important to drink water all day even if you are not thirsty because thirst lags dehydration. And it’s important to add daily exercise to your routine to keep bones strong, delay or prevent osteoporosis and maintain flexibility and balance. Add more calcium to your diet through dairy products, dark leafy greens or supplements. Watch your weight by choosing nutritious vegetables, fruits and whole grains over fatty or sugar-laden foods. J.E. Anderson and S. Prior, nutritionists with Colorado State University Extension, says to look for low-fat versions of foods that contain all of the nutrients but fewer calories, like 1 percent milk.
Digestion
Constipation can accompany aging but the MayoClinic.com suggests effective ways to counter it. Drink lots of fluids, eat more fiber and keep exercising. A daily walk is a healthy habit. A diet high in fiber foods like vegetables, fruits, whole grains and legumes is real preventive medicine. If you suffer from diabetes or irritable bowel syndrome, consult your medical practitioner about dietary choices, including fiber supplements, to encourage strong digestion. Some medications may cause constipation, and your doctor may be able to prescribe an alternative.
Vitamins and Minerals
A study conducted by the University of Western Ontario in 2006 showed that malnutrition due to a lack of protein, calories, minerals and vitamins affects up to 35 percent of people over the age of 65. B-vitamin deficiencies can lead to cardiovascular disease and stroke. Calcium and iron deficiencies can lead to osteoporosis and anemia. Zinc, along with vitamins C and E, can slow macular degeneration. Vitamin E can help to keep your memory sharp. A varied diet of low-fat and mainly unprocessed foods supplies most of the micronutrients, the vitamins and minerals, and is a sound basis for adequate nutrition as you age. But ask your healthcare provider whether you might benefit from a daily vitamin and mineral supplement, especially if you take prescription medications that might interfere with nutrient absorption.
References
- Colorado State University: Nutrition and Aging; J.E. Anderson and S. Prior; April 2007
- MayoClinic.com: Aging: What to Expect as You Get Older
- National Institutes of Health: Nutrition and Aging: Assessment and Treatment of Compromised Nutritional Status in Frail Elderly Patients; Jennie L. Wells, et al.; March 2006
