Getting Older! Health Up with Essential Nutrients

Introduction

Remember, while growing up, your mother would run after you to eat dal, roti, and milk. Mothers play a key role in a child's growing years. Her care and worry were nothing but her love for you, knowing so many personal and professional challenges ahead. A healthy body and mind are key to your overall health and well-being. 

Proper nutrition throughout adulthood lays the foundation for healthy aging. Most people do not realize that their body’s reliance on certain nutrients changes as they age. 

Let’s hear from experts what they have to say: 

In a survey conducted by the CDC and the National Center for Health Statistics, it was revealed that approximately 85% of adults ages 65 and older suffer from chronic diseases. 

Virgilio Sanchez Jr., M.D., a family medicine physician at Conviva Care Centers, says that as we age, our bodies slow down, and our nutritional needs shift. 

Research reveals that proper nutrition can support healthy aging. It also minimizes the risk of chronic conditions and other health concerns, like heart disease, diabetes, certain cancers, and so on, says Dr. Sanchez. 

Importance of Nutrition in Aging

As we age, we see changes in our nutritional needs, a slowed metabolism, and muscle atrophy. One should be aware of all these changes, as they might affect one's nutritional needs. 

Proper nutrition becomes even more important to maintain physical and mental health during aging. Eating a well-balanced diet can help manage chronic diseases, boost immunity, and improve quality of life. 

6 Key Reasons Why Nutrition is Essential as we age: 

• Promotes healthy aging and longevity: A nutritious diet rich in vitamins, minerals, and antioxidants can help fight oxidative stress and inflammation, which are associated with aging and age-related diseases.
• Maintaining muscle mass and strength: Protein intake is crucial for maintaining muscle strength. Some high-protein sources, such as lean meat, eggs, legumes, fish, and dairy products, can support muscle health. 
• Promotes Bone Health: Dairy products, leafy green vegetables, fortified foods, and sunlight exposure can reduce the risk of bone-related issues. 
• Enhances Cognitive Function: Cognitive decline happens with age. However, proper nutrition can support brain health by adding Omega-3 fatty acids 9 (found in fatty fish), vitamins B6 and B12, antioxidants, and folate. 
• Boosts Immune System: Citrus foods, nuts, seeds, and green vegetables are nutrient-rich foods that can help increase immunity and reduce the risk of infections. 
• Supports Digestive Health: Whole grain foods, fruits, vegetables, and legumes are essential for digestive health. Drink water to keep the digestive system functioning properly. 

How Does Aging Affect Your Nutritional Needs? 

Aging impacts nutritional needs and may slow down your metabolism. You may also see a gradual decline in the muscle mass called sarcopenia. As people age, their bones lose minerals, which can result in osteoporosis.

Additionally, the digestive system becomes less efficient, changes occur in taste and smell, and the immune system weakens with age. 

7 Important key nutrients for older adults: Let’s discover them in detail 

The specific nutritional needs vary from person to person, but certain nutrients are relevant for old adults to prioritize. 

• Protein: 

Why is it important?

Protein is important for older adults to support muscle health. As we age, we may experience a decrease in muscle mass, known as sarcopenia. This reduction in muscle mass can cause weakness, limited mobility, and an increased likelihood of falls and injuries.

Recommended intake: If you are an adult over 50, you should aim for 1.2 to 2.0 g of protein to support repair and recovery. 

The best sources of protein are lean meats, fish and seafood, eggs, dairy products, beans, lentils, and tofu. 

Also read: https://redcliffelabs.com/myhealth/fruit/protein-in-1-banana-nutrition-facts-and-health-benefits/ 

• Fiber:

Why is fiber important?

Research reveals that a diet rich in fiber improves gut health and metabolic function. It also improves physical performance, increases longevity, and reduces the risk of heart disease in older adults. 

Recommended intake: The Dietary Guidelines for Americans recommend 22 grams of fiber for women and 28 grams for men daily. 

Best Sources of Fiber: Avocados, broccoli, berries, and whole-grain bread 

• Calcium:

Why is calcium important?

As we age, bone density decreases, increasing the risk of osteoporosis and fractures in older adults. Aging also reduces our tendency to absorb calcium from our diet, and calcium deficiencies are associated with abnormal heart rhythms and numbness. Calcium helps maintain strong bones and health in older adults. 

Recommended Intake: Both men and women over the age of 50 should consume 1200 mg of calcium daily. 

The Best Sources of Calcium are yogurt, milk, cheese, kale, collard greens, spinach, cereals, orange juice, almonds, and tofu. 

• Potassium

Why is potassium important?

One of the most important minerals, potassium, supports muscle contraction and normal function of the brain, heart, and nervous system. Older adults who eat potassium-rich diets are likely to have better health. This means less risk of developing kidney stones, bone-related issues, high blood pressure, and strokes.

Recommended Intake: If you are an adult over 50, consume 2600 to 3400 mg of potassium daily. 

Best Sources of potassium: bananas, avocados, beans and lentils, and sweet potatoes. 

• Folate or Vitamin B12

Why is folate important?

Adequate levels of folate or vitamin B12 are vital for the proper functioning of the nervous system. As we age, our body absorbs less B12 from food, resulting in hearing loss, poor cognitive function, and depression. Taking vitamin B12 supplements or fortified foods can help prevent deficiencies, which can result in memory problems and fatigue. 

Recommended Intake: The Dietary Guidelines for Americans suggest 400 micrograms of folate per day for adults aged 51. 

Best Sources of Folate: fish and shellfish, meat, milk, cheese, fortified cereals, and nutritional yeasts. 

• Vitamin D

Also Read: https://redcliffelabs.com/myhealth/food-and-nutrition/vitamin-d-foods-boost-your-health-with-nutrient-rich-choices/

Why is it important?

If you are an older adult who consumes a diet deficient in vitamin D, you may develop osteoporosis, cardiovascular disease, and a decrease in cognitive function. Dr. Savage-Jeter says that older adults are easily prone to vitamin D deficiency. This is mainly due to less exposure to sunlight, which may be due to several factors. 

Vitamin D helps maintain a healthy immune system and reduces the risk of chronic diseases. Regretfully, vitamin D synthesis decreases with age, so it is important to increase foods that help increase vitamin D. 

Recommended Intake: Adults over the age of 70 should consume 800 IU (20 mcg) of vitamin D every day. 

Best Sources of Vitamin D: sunlight exposure, fatty fish, fortified foods, and egg yolks.

• Omega-3 fatty acids

Why is it important?

Omega-3 fatty acids contain important fats. Older adults must obtain them from their diet for heart health, cognitive function, and reducing inflammation—key concerns with aging. 

Recommended intake: Experts suggest consuming at least two servings of fatty fish weekly. Over the age of 51, men should consume 1.6 g of omega-3 fatty acids, and women should consume 1.1 g. 

Best Sources of Omega-3 Fatty Acids: algal oil supplements, flaxseeds, chia seeds, and walnuts. 

Why is it harder for people to eat healthy as they age?

Some changes that can happen as you age make it difficult to eat healthily. These include: 

• Living alone or having trouble getting around. 
• Medicines can make your mouth dry. It can also take your appetite away. 
• You might not earn enough money to eat well. 
• Difficulty chewing and swallowing. 

Expert tips to optimize your diet as you age: 

• Eat a well-balanced diet rich in vitamins and minerals to ensure your body gets what it needs. 
• Eat whole foods loaded with a variety of good-quality carbohydrates, fats, and proteins. 
• Consuming colorful, fresh fruits and vegetables can offer beneficial phytonutrients, vitamins, and minerals necessary for optimal health. 
• If you are taking any over-the-counter medicine, it might affect your nutritional needs. The experts believe that prescription medicines may impact vitamin levels. Therefore, consult with your doctor, as he might change your recommended intake ranges to help obtain maximum benefits. 

Conclusion: 

Overall, proper nutrition is essential as you age to maintain optimal health. Focus on nutrient-rich, whole foods for maintaining health and vitality. Additionally, consulting a healthcare provider or dietician can help you with a personalized diet plan to meet your health needs. IncorporaAanced diet with various nutrient-dense foods can support your body’s changing needs. Enjoy a healthier lifestyle and stay more active as you grow older.