You may not be aware of it, but as you get older, your nutritional needs change. This is because the body slows down, and the demand for vitamins and minerals can increase or change. There are also some struggles to be aware of, like getting enough food in general, as appetite may decrease with lowered activity levels.
In this article, we’ll review what you need to know about your changing body, some ideas for better nutrition and wellness supplements and how you can stay healthy as you age.
Healthy Eating for Healthy Aging
As you age, you may consume fewer calories, but you may also require more nutrients. That’s a bit of a problem, isn’t it? This is because your metabolism slows down, but you still need to make sure you are getting the nutrients your body needs. This means eating more whole grains, vegetables, fruits and lean proteins to ensure that you get enough nutrients in your diet.
If you’re struggling to meet these needs through diet alone, supplements are another way to get these nutrients. These are a great way to increase your intake of what your body craves because you can take them without eating more food. In addition, you may benefit from incorporating various anti-aging supplements into your routine to ensure optimal health and peak vitality regardless of age.
Get More of These
When it comes to aging healthily and gracefully, there are some nutrients that you really need to be getting more of.
Calcium: Calcium is essential for building and maintaining strong bones and teeth. It also helps muscles, nerves, blood vessels and hormones function correctly. You can get calcium from dairy products and certain vegetables. However, it’s good to take a supplement if you can’t meet your needs through food alone.
Vitamin D: Older adults are at an increased risk for vitamin D deficiency because of poor diets and the inability to absorb it like younger counterparts, and less time spent outdoors. It’s also essential for helping the body to absorb calcium.
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Iron: Iron helps transport oxygen throughout the body by hemoglobin, which boosts energy levels and helps support brain function. It also helps reduce fatigue and gives you an overall boost in energy.
Zinc: This nutrient is needed more by older adults because it supports the immune system and helps with wound healing. It is also a metabolic aid and can increase the body’s ability to use calories.
Vitamin B12: Vitamin B12 helps with red blood cells and keeps the nervous system healthy. It helps those with diabetes who may also be taking other blood sugar balance supplements. As we age, the ability to absorb this vitamin from food sources declines. This is why it is crucial to take a supplement or eat more foods fortified with B12, especially if on a vegetarian or plant-based diet.
Protein: Protein can help maintain muscle mass and bone strength. As you age, your body breaks down less protein than it did before. This means that older adults need to be careful to include more high-protein foods like lean meats, eggs and dairy products in their diets.
Fiber: Fiber helps reduce constipation and other gastrointestinal issues. It also reduces the risk of heart disease, which is a more significant risk factor as you age. You can get fiber from fruits, vegetables, whole grains and beans. You can also consider a daily fiber supplement if you’re not getting enough.
Consume Less of These
There are also some things that you need to cut down on, manage or outright avoid as you age.
Sodium: Some salt is essential for the proper functioning of your body. Unfortunately, for older adults, too much salt can lead to high blood pressure, making it harder for your heart to pump blood through the body. This is why being conscious about how much sodium you are consuming with each meal is essential.
Sugar: A treat every so often isn’t a problem. But sugar should be limited because it has zero nutritional value and can lead to weight gain, diabetes or other diseases. In addition, excessive sugar and sweeteners in your diet can actually profoundly change your gut microbiome and have unknown impacts on your overall health care.
Saturated Fat: Saturated fat does raise “bad” cholesterol levels, which is why it’s not something that older adults need more of. Fatty meats like sausages and bacon, baked goods like cakes and biscuits and dairy products like butter and cheese are familiar sources. While you can enjoy these as treats, they shouldn’t be staples of your diet.
Alcohol: Alcohol is another form of empty calories that older adults don’t need as much. Alcohol also dehydrates the body while it is breaking it down. This leaves older adults more prone to chronic dehydration, which can cause many issues. It is also known to interfere with sleep patterns. And, of course, it can affect your balance and coordination when overconsumed, leading to dangerous falls and injuries that won’t heal as well if you’re older.
Other Things to Avoid
It’s not just your food intake that needs to change as you age. There are other things to think about avoiding or dealing with as well.
Smoking: Smoking can lead to heart disease, which is more common as you age. It also slows the healing process for wounds. In addition, it puts older adults at risk of other infections because their immune systems are not as strong. Not to mention, it has a massive impact on your lungs which will only worsen as you age.
Stress: Stress can also harm the immune system, putting older adults at risk for infection and disease. It can affect sleep patterns, digestion, memory and brain function.
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Isolation: As we age, it’s easy to end up spending more time alone. However, isolation and loneliness are not good. They can increase stress, decrease cognition and affect your immune system. Try to get out of the house every day or stay in touch with friends and family to help prevent these issues.
Don’t Forget to Stay Active
As you get older, your appetite may decrease because of lower activity levels. This can lead to not getting enough food in general. However, it’s essential to make an effort to eat more because appetite is also tied to mental health. You can address this by making sure you’re eating three well-balanced meals a day, including protein at every meal, and having one or two snacks per day.
If you’re not feeling hungry, it can be hard to feel motivated to prepare these meals and eat them. That’s why it’s essential to not let your activity levels diminish as you age. You don’t need to be running marathons every day, but you should be getting your 30 minutes of activity. If you feel you cannot do this due to chronic pain or other health concerns, consult with your doctor and see about alternatives. Working with a physiotherapist is another excellent option to help resolve the pain and motivate you to stay active.