Optimal nutrition for aging -
For this reason, older people can benefit from taking a vitamin B12 supplement or consuming foods fortified with vitamin B These fortified foods contain crystalline vitamin B12, which is not bound to food proteins.
So people who produce less than the normal amount of stomach acid can still absorb it Aging increases the risk of a vitamin B12 deficiency. Older adults can especially benefit from taking a vitamin B12 supplement or consuming foods fortified with vitamin B Most of these nutrients can be obtained from a diet rich in fruits, vegetables, fish and lean meats.
However, people who follow a vegetarian or vegan diet could benefit from taking an iron or omega-3 supplement. Although iron is found in a variety of vegetables, plant sources of iron are not absorbed as well as meat sources of iron. Omega-3 fats are mostly found in fish. Potassium, magnesium, omega-3 fatty acids and iron are other nutrients you can benefit from as you get older.
However, as you age, these receptors may become less sensitive to water changes, making it harder for them to detect thirst 4 , Additionally, your kidneys help your body conserve water, but they tend to lose function as you age 4. Long-term dehydration can reduce the fluid in your cells, reducing your ability to absorb medicine, worsening medical conditions and increasing fatigue 4.
If you find drinking water a challenge, try having one to two glasses of water with each meal. Otherwise, try carrying a water bottle as you go about your day. Drinking an adequate amount of water is important as you age, as your body may become less able to recognize the signs of dehydration.
A loss of appetite is also linked to poor health and a higher risk of death 3. Factors that could cause older adults to have a poor appetite include changes in hormones, taste and smell, as well as changes in life circumstances. Studies have found that older people tend to have lower levels of hunger hormones and higher levels of fullness hormones, which means they could get hungry less often and feel fuller more quickly 42 , 43 , 44 , In a small study with 11 elderly people and 11 young adults, researchers found that elderly participants had significantly lower levels of the hunger hormone ghrelin before a meal Additionally, several studies have found that elderly people have higher levels of the fullness hormones cholecystokinin and leptin 43 , 44 , Aging can also affect your sense of smell and taste, making foods seem less appealing Other factors that may cause poor appetite include tooth loss, loneliness, underlying illness and medications that can decrease appetite 3.
If you find it difficult to eat large meals, try dividing your meals into smaller portions and have them every few hours. Otherwise, try to establish a habit of eating healthy snacks like almonds, yogurt and boiled eggs, which provide lots of nutrients and a good number of calories.
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.
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.
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This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Here's how to navigate empty nest syndrome, or the sadness, loneliness, and other emotional distress you may experience after your kids leave home.
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Nutrition Evidence Based How Your Nutritional Needs Change as You Age. Frank Hu, professor and chair of the department of nutrition at Harvard T. Chan School of Public Health.
Several studies have looked at the impact of diet on health and aging, including research published in JAMA Internal Medicine that explored the long-term impact of different diets on the risks of disease and death.
When it comes to reducing the risk of age-related cognitive decline, chronic disease, or early death, these diets are tops. Adopting a diet similar to those living in countries that border the Mediterranean Sea has been linked to a host of health benefits, from improved sleep to preventing major cardiovascular events.
The Mediterranean diet emphasizes whole grains, legumes, fruits, vegetables, fish, nuts, and extra virgin olive oil. In addition to being low in sugar and salt, these foods are also low in saturated fat, which is important for cognitive health. The Diet Approaches to Stop Hypertension DASH diet was developed in the s to help treat high blood pressure.
Like the Mediterranean diet, the DASH diet emphasizes fruits, vegetables, whole grains, legumes and beans, and nuts and seeds but allows for higher consumption of animal protein, including red meat and eggs. The DASH diet is also lower in fat and sodium than the Mediterranean diet.
This review aims to summarize the benefits and risks of nutritional supplementation in the older adult population including the efficacy of various supplements, their risks, and common drug interactions with frequently prescribed medications.
In recent years, a growing percentage of older adults have been found to take multiple daily nutritional supplements. This population has complex nutritional needs due to the physiology of aging and the presence of comorbidities. However, many primary care providers are unaware of the benefits and drawbacks of nutritional supplementation in the elderly.
Nutritional supplementation is essential for elderly populations who may not be able to obtain adequate nutrition from dietary sources.
Supplements vary widely in efficacy and safety. As such, supplementation should be individualized and guided by a qualified healthcare provider to ensure patients receive effective, beneficial nutrition.
This is a preview of subscription content, log in via an institution to check access. Rent this article via DeepDyve. Institutional subscriptions. Nutritional interventions for elderly and considerations for the development of geriatric foods.
Curr Aging Sci. This article describes the physiological changes in aging that make obtaining adequate nutrition more difficult.
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J Am Geriatr Soc. Dharmarajan TS. Is vitamin supplementation appropriate in the healthy old? Curr Opin Gastroenterol. Dietary supplement use was very high among older adults in the United States in — J Nutr. This study demonstrates the increasing use of over the counter supplementation among older adults in the recent years, demonstrating the importance of discussing supplementation with primary care patients.
Schlüter N, Groß P. Special aspects of nutrition in elderly. Swiss Dent J. PubMed Google Scholar. Department of Agriculture and U. Department of Health and Human Services Dietary Guidelines for Americans — December 9th Edition. This article provides the most up to date guidelines for nutritional needs among American adults.
Yetley EA, MacFarlane AJ, Greene-Finestone LS, et al. Am J Clin Nutr. Article PubMed PubMed Central Google Scholar. Gurley BJ, Fifer EK, Gardner Z. Pharmacokinetic herb-drug interactions part 2 : drug interactions involving popular botanical dietary supplements and their clinical relevance.
Planta Med. Loya AM, González-Stuart A, Rivera JO. Prevalence of polypharmacy, polyherbacy, nutritional supplement use and potential product interactions among older adults living on the United States-Mexico border.
Drugs Aging. Nahin RL, Pecha M, Welmerink DB, et al. Concomitant use of prescription drugs and dietary supplements in ambulatory elderly people.
Changes in prescription and over-the-counter medication and dietary supplement use among older adults in the United States, vs JAMA Intern Med. This study characterizes the increased risk of drug-drug interactions among older adults using supplements from to Mehta DH, Gardiner PM, Phillips RS, McCarthy EP.
Herbal and dietary supplement disclosure to health care providers by individuals with chronic conditions. The Journal of Alternative and Complementary Medicine.
Park S, Johnson M, Fischer JG. Vitamin and mineral supplements: barriers and challenges for older adults. Ward E. Addressing nutritional gaps with multivitamin and mineral supplements. Nutr J. Bailey RL, Gahche JJ, Miller PE, Thomas PR, Dwyer JT. Why US adults use dietary supplements. Holmquist C, Larsson S, Wolk A, De Faire U.
Multivitamin supplements are inversely associated with risk of myocardial infarction in men and women—Stockholm Heart Epidemiology Program SHEEP. Rautiainen S, Åkesson A, Levitan EB, Morgenstern R, Mittleman MA, Wolk A. Multivitamin use and the risk of myocardial infarction: a population-based cohort of Swedish women.
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A soft, low-fiber diet without fod fresh fruits and Optimal nutrition for aging may result. Calorie needs change due to more body fat and less lean muscle. Less activity can further decrease calorie needs.
The challenge for older adults is to meet the same nutrient needs as when they were younger, yet consume fewer calories. Choosing nutrient-dense foods — foods high in nutrients in relation to their calories — will help reduce calories.
For example, low-fat milk is more nutrient dense than regular milk. Its nutrient content is the same, but it has fewer calories because it has less fat. Protein needs usually do not change for the elderly, although research studies are not definitive. Protein requirements can vary because of chronic disease.
Balancing needs and restrictions is a challenge, particularly in health care facilities. Protein absorption may decrease as individuals age, and the body may make less protein.
However, this does not mean protein intake should be routinely increased, because of the general decline in kidney function. Excess protein could unnecessarily stress kidneys.
Reducing the overall fat content in the diet is reasonable and may be thethe easiest way to cut calories and reduce weight. Lower fat intake is often also necessary because of chronic disease.
About 60 percent of calories should come from carbohydrates, with emphasis on complex carbohydrates. Glucose tolerance may decrease with advancing years, and complex carbohydrates put less stress on the circulating blood glucose than do refined carbohydrates.
Such a regime also enhances dietary fiber intake. Adequate fiber, together with adequate fluid, helps maintain normal bowel function. Fiber also is thought to decrease risk of intestinal inflammation.
Vegetables, fruits, grain products, cereals, seeds, legumes and nuts are all sources of dietary fiber See fact sheet 9.
Adequate water intake reduces stress on kidney function, which tends to decline with age. Adequate fluid intake also eases constipation. With the aging process, the ability to detect thirst declines, so it is not advised to wait to drink water until one is thirsty.
Individuals should be sure to drink plenty of water, juice, milk, and coffee or tea to stay properly hydrated. The equivalent to nine for women or 13 for men glasses of fluid should be consumed every day.
It may be helpful for people to use a cup or water bottle which has calibrated measurements on it, in order to keep track of how much they drink throughout the day. Vitamin deficiencies may not be obvious in all older people. However, any illness stresses the body and may be enough to use up whatever stores there are and make the person vitamin deficient.
Medications also interfere with many vitamins. When drug histories are looked at, nutrient deficiencies emerge. Eating nutrient-dense foods becomes increasingly important when calorie needs decline but vitamin and mineral needs remain high.
See fact sheets 9. and 9. The body can store fat-soluble vitamins and usually older adults are at lower risk of fat-soluble vitamin deficiencies. However, vitamin D-fortified milk is recommended for the housebound, nursing home residents, and anyone who does not get adequate exposure to sunlight.
Iron and calcium intake sometimes appears to be low in many older adults. To improve absorption of iron, include vitamin C-rich fruits and vegetables with these foods See 9.
For example, have juice or sliced fruit with cereal, a baked potato with roast beef, vegetables with fish, or fruit with chicken. To boost your intake of calcium, have tomato slices in a cheese sandwich, or salsa with a bean burrito.
Zinc can be related to specific diseases in the elderly. It can also be a factor with vitamin K in wound healing. Zinc improves taste acuity in people where stores are low. Habitual use of more than 15 mg per day of zinc supplements, in addition to dietary intake, is not recommended without medical supervision.
If you eat meats, eggs and seafood, zinc intake should be adequate. This underscores the importance of eating a wide variety of foods. Zinc along with vitamins C and E, and the phytochemicals lutein, zeaxanthin and beta-carotene may help prevent or slow the onset of age-related macular degeneration.
The best way to obtain these nutrients is to consume at least five servings of fruits and vegetables, especially dark green, orange and yellow ones. Good choices include kale, spinach, broccoli, peas, oranges and cantaloupes.
Consult your doctor to see if a supplement may also be necessary. However, the same benefits did not hold true for vitamin E from supplements. Low levels of vitamin B12 have been associated with memory loss and linked to age-related hearing loss in older adults.
Folate, which is related to B12 metabolism in the body, may actually improve hearing. However, if B12 levels are not adequate, high folate levels may be a health concern.
As we age, the amount of the chemical in the body, needed to absorb vitamin B12 decreases. To avoid deficiency, older adults are advised to eat foods rich in vitamin B12 regularly, including meat, poultry, fish, eggs and dairy foods.
Consult your doctor to see if a vitamin B12 supplement may also be necessary. Drugs used to control diseases such as hypertension or heart disease can alter the need for electrolytes, sodium and potassium. Even though absorption and utilization of some vitamins and minerals becomes less effective with age, higher intakes do not appear to be necessary.
Also, individuals taking an herbal or dietary supplement should be sure to tell their doctor, since these supplements may interact with other drugs or nutrients in the diet.
People of all ages need more than 40 nutrients to stay healthy. With age, it becomes more important that diets contain enough calcium, fiber, iron, protein, and the vitamins A, B12, C, D and Folacin.
: Optimal nutrition for aging| Nutrition for Older Adults: Care Instructions | See, Play and Learn Health Check Tools. Sging food does not smell Optimal nutrition for aging taste appetizing, it Immune system protection not be agiing. Researchers at nutition National Heart, Lung, and Blood Optimwl NHLBI found that higher rates of serum sodium, a sign of dehydration, were linked to greater biological age. Electrolytes are minerals in the body that carry an electric charge, and they help regulate nerve and muscle function, hydrate the body, balance blood pressure and acidity and rebuild damaged tissue, according to the National Library of Medicine. This condition is especially common among the elderly Explore Extension ». |
| How Your Nutritional Needs Change as You Age | Undernourishment commonly occurs because older adults don't have the funds to buy certain foods, they have illnesses or other health conditions or they're not following a proper diet. As people age, the need for some nutrients increases while the need for others decreases. That being said, older adults don't generally need to take in as many calories as they did in their earlier years. Calorie needs vary depending on your sex assigned at birth and your activity level. Inactive adults — defined as getting less than 30 minutes per day of physical activity — need fewer calories than adults who are moderately active between 30 and 45 minutes of activity per day or active more than 45 minutes per day , according to the National Institute on Aging NIA. Older adults are advised to get 45 to 65 percent of their daily calories, or about grams if they're eating around 2, calories per day, from carbohydrates, per the NIA. Most of those should come from complex carbohydrates such as sweet potatoes and other starchy vegetables , legumes and whole grains such as brown rice. Glucose tolerance declines in older adults. Eating more complex carbs can help with blood sugar management, according to the NIA. Fiber is important for everyone — especially older adults — to regulate bowel movements and reduce the risk of conditions like diabetes and heart disease, according to the Dietary Guidelines from the USDA. Older people assigned male at birth AMAB should aim to eat 30 grams of fiber per day, while older people assigned female at birth AFAB should get 25 grams. Foods high in fiber include beans, vegetables, grains, fruits and nuts. When it comes to protein, older adults will need about the same amount as they did in their younger years, according to the USDA. Eating enough of this nutrient may help prevent muscle loss that can naturally occur with aging, a condition known as sarcopenia. USDA guidelines indicate that adults ages 71 and older tend to eat less protein compared to adults ages 60 through In that group, 50 percent of people AFAB and 30 percent of people AMAB fall short of protein recommendations. Older adults should aim to eat 0. To calculate how much protein per day you should eat, divide your weight in pounds by 2. For example, at a weight of pounds, or 80 kilograms, your recommended daily intake RDI for protein is about 64 grams daily. Nutritious sources of protein include meat, poultry, seafood, eggs, legumes and dairy products. The USDA suggests older adults opt for seafood, beans, peas and lentils over foods like red meat, which may help reduce the risk of conditions like heart disease. Fats should make up 20 to 35 percent of the calories in an older person's diet, with less than 10 percent coming from saturated fats which are found in foods like meat and dairy products. The USDA recommends that older adults opt for polyunsaturated and monounsaturated fat from products like olive oil and other vegetable oils , nuts and nut butters , salmon and other fatty fish and avocados. Adequate calcium and vitamin D support bone health and may help lower the risk of fractures as people age, according to the USDA. Adults between age 50 and 71 should get IUs of vitamin D per day, and adults over age 71 should get at least IU. All adults over 50 should aim to take in 1, milligrams of calcium per day. You can add more calcium and vitamin D to your diet by eating green leafy vegetables and yogurt or by drinking milk, fruit juice and other products fortified with vitamin D. Older adults don't always get enough vitamin B12 in their diets, according to the Academy of Nutrition and Dietetics. This is particularly true for those who take acid-reducing or diabetes medications like Prilosec and Metformin, respectively , which reduce the ability to absorb vitamin B12, according to the National Institute of Health NIH. If you do take these medications, talk to your doctor to make sure you're getting enough of the nutrient. In general, though, older adults should aim to get 2. Foods high in vitamin B12 include animal products like clams and Alaskan king crab, as well as vegan options like tofu and fortified cereals. Getting the right amount of minerals like potassium and sodium is important for long-term health. Adults AMAB over 51 should aim for 3, milligrams per day of potassium, while people AFAB over 51 should aim for 2, milligrams per day, according to the NIH. Get more potassium with fresh fruits, vegetables, milk and milk products. Having the proper sodium and potassium balance is linked with a lower risk for high blood pressure , kidney stones and bone loss, according to the NIH. Your brain and heart are about 73 percent water, your lungs are about 83 percent and even your bones are 32 percent water — so H2O is obviously essential to survival. At all ages and stages of life, your body depends on water, so it should come as no surprise that hydration is key to staying healthy and feeling good. In addition to helping the body build new cells, eliminate waste, keep joints lubricated and much more, water is an important part of a system that keeps fluids and electrolytes balanced. These nutrients will help to keep you regular, control weight and reduce the risk of heart disease. Calcium and vitamin D are very important to help maintain strong teeth and bones. Fat-free and low-fat milk, yogurt, cheese, and calcium-fortified soy beverage provide calcium, vitamin D and protein. Eating three servings of dairy foods daily is a great start to getting enough calcium, vitamin D and protein. Oils are not a food group of their own, but they are part of a healthy diet because they contain essential fatty acids and vitamin E. Common healthy oils include olive oil, canola oil, peanut oil, and sunflower oil. Some foods like nuts, seeds, seafood, olives, and avocados are naturally high in healthy oils. Drink plenty of fluids throughout the day to stay hydrated. Try to have a drink before you are thirsty. Water, tea, coffee, milk, and soups are all great options to help get enough fluid. Include a variety of herbs and spices in order to make meals interesting and enjoyable with different colors, flavors, and smells. Use herbs and spices to reduce the need to add salt to food. As we get older and may be living alone, food can become less appealing and it is not uncommon to eat too little. Many people can become bored with food over time and may start to eat less than they need. Keep food and meals interesting by trying new foods, recipes, cooking methods, or herbs and spices. You can also use meals as a social time. Start a group of friends or family to have meals together once or twice per week. Congregate or community meals can also be a great way to get out and enjoy the company of others. Contact these resources for help:. Wisconsin Elderly Nutrition Program — community dining and home delivered meals. We teach, learn, lead and serve, connecting people with the University of Wisconsin, and engaging with them in transforming lives and communities. Connect with your County Extension Office ». Find an Extension employee in our staff directory ». Facebook Twitter. |
| Other important parts of the diet | You can also use meals as a social time. Article CAS PubMed Google Scholar Pasco JA, Henry MJ, Wilkinson LK, Nicholson GC, Schneider HG, Kotowicz MA. You may like to check how healthy your existing diet is using this Healthy Eating Quiz from the Dietitians Association of Australia. Adaptation Reviewed By: Alberta Health Services. This information does not replace the advice of a doctor. And it can make it hard to do everyday activities like grocery shopping and making meals. Supplements vary widely in efficacy and safety. |
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