Nourishing an Aging Body: What a Doctor Wants You to Know

Nutrition and Hydration as We Age

If you are reading this article, it is quite likely that you already are well aware of the importance of a balanced diet, heavy on vegetables and fruits, whole grains, low fat dairy, lean proteins, healthy fats and sparing sugar and unhealthy fats. However, it is helpful to understand that there are slight changes in emphasis in diet as adults age.

Though there is significant variability in how adults age, generally fewer calories are required to maintain the same weight. Metabolism usually slows, especially as muscle mass starts declining more rapidly in the 60s. Physical activity may also decline, adding to the reduced caloric requirement. Because of the reduced caloric requirement, it is particularly important to focus the diet on maximizing “nutritionally dense” foods – these are foods that pack a lot of punch when it comes to proteins, vitamins and minerals. The loss of muscle also should be counterbalanced by an attention to protein. Fifty percent of women in their 70s don’t get enough protein in their diet compared to thirty percent of men.

Vitamin D and Calcium are critical for bone health and B12 is important for the nervous system, often requiring supplementation. In addition to talking to your physician about supplementation, eating nutrition-packed foods, and eating as much variety as is possible, can help with improving vitamin and mineral intake. One easy way to address variety is to try to eat vegetables and fruits with different colors throughout the week.

As the body ages, thirst tends to decline and it can be difficult to stay hydrated. Using water, non-caffeinated, sugar-free tea, or other sugar free drinks are the ideal way to hydrate. Leave water out where it is available at all times – it can be helpful to use a straw as well. Though the recommendations continue to change, limiting alcohol intake generally will help improve sleep, can reduce the risk of falls and improve cognition.

Tips for challenges with eating with aging:

1. Appetite improves with physical activity – try a short walk or some kind of physical activity before a meal to improve appetite.
2. Food enjoyment – food inherently becomes more enjoyable as a social activity. If possible, finding a way to eat with others regularly may help food intake.
3. Chewing and swallowing – challenging with chewing and swallowing may require experimentation with different ways of cooking to create softer foods. Regular dental visits are also very important for long term dental health.

As always, talk with your primary care provider about your or your loved one's particular nutritional needs based upon your medical history and medications.