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Caring for Your Nutrition
As a physician of over 25 years, I have observed that as people grow older, their bodies change, and with it, so do their nutritional needs. Eating a healthy diet can help adults increase their lifespan and reduce the risk of or mitigate chronic diseases like obesity, heart disease, type 2 diabetes and even some cancers.
With nearly 95% of adults 60 and older experiencing at least one chronic condition and almost 80% dealing with two or more, it's crucial to understand the link between aging and nutrition for disease prevention and management.
By identifying essential foods and nutrients and learning how to address common nutritional challenges that come with age, we can equip ourselves with the necessary knowledge to age healthily and happily.
Understanding Why & How Nutritional Needs Change
There are many common beliefs about nutrition and aging. For example, one prevalent belief is that our metabolism slows down dramatically as we age. While this is true, it doesn't slow as much as we might think. According to Harvard Health Medical School, our metabolism declines by less than 1% each year after 60 years old.
While our metabolism might not be the sole reason behind changing nutritional needs, other factors come into play:
- Changes in Physical Activity: According to the CDC, 28% of adults 50 years and older were physically inactive and inactivity was 30% higher among those with chronic conditions. Decreases in physical activity can change dietary needs.
- Unbalanced Eating: Some older adults struggle with underconsumption — about 10 percent of older people living independently don't eat enough. On the other hand, one-third of people over 65 overeat.
- Food Insecurity: Over 5 million older adults were food insecure in 2021, meaning they lacked access to sufficient or good-quality food. Feeding America’s research projects that this number could rise to over 7 million by 2050.
It can be quite distressing to look at these numbers, but it’s important to understand the gravity of the situation: Up to half of older adults are at risk for malnutrition, a condition that makes them vulnerable to increased risk of falling, slower recovery times, hospitalizations, re-hospitalizations and possibly death.
Many are not getting the necessary and wholesome nutrients to maintain good health, whether they are eating too much or too little, struggling with food insecurity or simply losing their appetite. It's a heartbreaking reality that needs attention and care.
Taking Charge of Your Nutrition
Thankfully, older adults, their caregivers and loved ones can take a number of steps to better understand the factors that influence their nutritional needs and create a personalized plan for healthy eating:
- Consult a Doctor or Registered Dietitian. A health care professional can assess your individual needs, taking into account any existing health conditions and medications. They can create a personalized plan and provide guidance on choosing nutrient-dense foods that are right for you.
- Focus on Nutrient-Rich Staples. Eating healthy is important for taking care of your body. Instead of worrying about what to avoid, focus on adding nutritious food to your plate. Great examples are foods like berries, dark leafy greens, seafood and other lean meats, nuts and seeds. Superfoods like these can help keep you healthy as nutritional needs change with age.
- Stay Hydrated. Dehydration can be a real concern for older adults, especially when considering side effects from medication and a decrease in thirst. So, doing things like carrying a reusable water bottle, including hydrating foods like fruits and vegetables in your diet and avoiding or reducing alcohol intake are all great steps you can take to get the water your body craves.
- Addressing Food Insecurity. If you are struggling to gain access to healthy foods, check what benefits might be available to you. For example, some Medicare health plans, like Aetna, deliver nutritious, freshly prepared meals to your home after a hospital stay and provide allowances to buy healthy foods. Additionally, government programs such as the Supplemental Nutrition Assistance Program (SNAP), provide nutrition benefits to supplement the food budget of families in need so they can purchase healthy food.
By taking steps to prioritize good nutrition and understanding the unique challenges that come as we age, older adults can empower themselves to maintain their overall health, well-being, and independence.