Eat well. Age well. High density food is essential for a healthy life. As we age, we still need to continue to eat food that nourishes our bodies, so we remain healthy and as mobile as possible. Conditions such as arthritis, diabetes, heart disease, and high blood pressure can be influenced by eating intentionally. Health and mobility benefits people of all ages, but the elderly need to be especially intentional to overcome challenges, choose healthy food, hydrate, and move their muscles to age well.  

Challenges

Older adults have lower caloric needs, but higher nutrient needs. Good food choices are critical. 

Reduced metabolism: Children need healthy nutrition, and lots of it! When we move into our twenties, and each decade after them, our metabolic rate slows down.

Declining appetite: The rate we break food down decreases and influences our appetite as well. As we age, we either need to decrease our calorie intake or choose to exercise more if we don’t want to see gradual weight increase. Absorption changes as we age. Stomach acid is needed for nutrient absorption. Taste and smell changes as we get older. Oversalting should be avoided. People can try adding some herbs, spices, or lemon juice to bring out the flavors of food. Textures can affect people as well. Experiment with different ways to make food more enjoyable. Be aware that chewing and swallowing can get mor difficult as we age, so more pureed foods may be in order.

Losing muscle mass: Research has shown that every decade we lose up to five percent of our muscle mass. Our strength and function are affected by changes as we age. We need to be strength training to build true muscle. Push, pull, and lift things!

Food

Protein is important for muscle. We need to be intentional prioritize it. To get to the goal of 20-30 percent of protein our body needs, we need to get about 0.8 grams of protein per one kilo of body weight. For the average person, you can figure out the protein needs by taking your weight in pounds and divide it by 2.2 to get your body weight in kilos. Then multiply it by the 0.8 grams to reach the number of grams of protein you require. Have beef at least once a week. Try a meatless meal of beans.

Healthy, undamaged fats bring benefits. Have fish once a week. Use extra virgin olive oil when cooking and on salads. 

For calcium and vitamin D (sunshine helps) needs, consume dairy, green leafy vegetables, or beans. 

Fiber can be important for older folks. Food sources include beans, legumes, fruits, vegetables, and whole grains. Match our fiber with our fluid intake. Fiber helps combat constipation, which can be a common issue with older adults whose gut has slowed down. 

Fruits, especially berries, and vegetables are an important part of the diet. 

Hydration

Declining thirst. Sometimes the elderly are not thirsty. 

Water and other beverages all count toward the daily water intake. Keep water available in portable water bottles and take them along in the car, at table, at your desk, or near your recliner. 

Don’t wait for thirst to hydrate because thirst may not be there. The body still needs fluid. 

The elderly person might benefit from putting a pinch of salt in their water. Perhaps tea or milk would be options to help with hydrating them. Hydration can include food with high water content like fruits, vegetables, smoothies, or soup.

Bladder issues can be a deterrent from drinking water.  Try to get hydration needs met earlier in the day and empty your bladder before bed. 

Active Muscles 

Movement may be the most important activity to consider because it affects both appetite and thirst. Strength training via body weight or dumbbells can be done by the elderly by using adaptations. For example, push up movements can be accomplished by doing wall push-ups on or raising dumbbells toward the ceiling. Exercise bands and body weight exercises are ways that can help muscles maintain and grow. 

Action Step

To eat well and age well, optimize nutrition by increasing nutrient dense food choices, decrease discretional calories like cake, hydrate, and increase exercise.

May God bless you on your wellness journey!

Joni

P.S. What experience do you have with helping people eat well and age well?