What is nutrition and why is it important for older persons?

Nutrition is all about eating a healthy and balanced diet so your body gets all the nutrients that it needs. They are substances in foods which are needed by our bodies, so they can function and grow properly. They include fats, carbohydrates, vitamins, proteins, minerals and water.

Good nutrition is important, no matter what your age is. It gives you energy and also helps you in controlling your weight. It also helps in preventing some diseases, such as high blood pressure, osteoporosis, heart disease, type-2 diabetes, and certain cancers.

However as you age, your body and life change, and so does what you need to stay healthy. For example, you may need fewer calories, but you still need to get enough nutrients. Some older adults need more protein than rest.

Principles of Healthy Nutrition:

To stay healthy as you age, you should:

1. Eat foods which give you lots of nutrients without a lot of extra calories, such as:
(i) Fruits and vegetables (choose different types with bright colours)
(ii) Whole grains, like oatmeal, whole-wheat bread and brown rice
(iii) Fat-free or low-fat milk and cheese, or soy/rice milk which has added vitamin D and calcium
(iv) Seafood, lean meats, poultry and eggs
(v) Beans, nuts and seeds
2. Avoid empty calories – these are foods with lots of calories but few nutrients such as chips, candy, baked goods, soda and alcohol.
3. Pick foods that are low in cholesterol and fat – avoid saturated and trans fats. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening.
4. Drink plenty of liquids – so you don’t get dehydrated. Some people lose their sense of thirst as they age. And sometimes certain medicines make it even more important to have plenty of fluids.
5. Be physically active – If you feel/have started losing your appetite, being physically active may help you to feel hungrier.

Eating right and staying fit are important for your body no matter what your age is. As we get older our bodies have different needs, so certain nutrients become especially more important for good health. They are:

1. Calcium –
Older persons need more calcium and vitamin D to help maintain bone health. Calcium helps our bodies’ build and maintains healthy bones. It is also known to lower blood pressure. Surveys show that as we grow older we tend to consume less calcium. The body’s need for calcium is so indispensable that, if you don’t get enough calcium, the body begins to reabsorb it from the bones. This makes your bones fragile and brittle leading to osteoporosis. To meet these needs, you need to select calcium-rich foods; like dairy products such as milk, yogurt, and cheese, as well as in leafy green vegetables and cereals fortified with calcium.

The World Health Organization recommends that people aged above the age of 50 consume 1200 mg of calcium daily. Some individuals find it difficult to absorb this much calcium daily through diet, in which case it can be taken as a supplement as directed by your health provider.

2. Vitamin D –
Vitamin D aids in the absorption of calcium in the body by slowing down the rate at which bones loose calcium, it aids in the maintenance of bone density; therefore, preventing osteoporosis.

New studies also show that it also protects against chronic conditions like multiple sclerosis, type-2 diabetes, cancer and rheumatoid osteoporosis. Vitamin D is produced by the skin when it is exposed to sunlight. Some foods come fortified with it such as cereals, milk, yogurt, and juices. Naturally, vitamin D is found in eggs and certain fish (salmon and tuna). A vitamin D deficiency also increases your chances of falling.

Some people who are not comfortable to expose their skin to the sunlight are advised to take vitamin D supplements instead (following a consultation with your physician).

3.Vitamin B12 –
Vitamin B12 is responsible for maintaining the nerve function, production of RBCs (red blood cells), and DNA. As you age, absorbing the vitamin from food is more difficult. Sometimes adults who are older than 50yrs are not be able to absorb enough vitamin B12. Therefore, they can consult their health care provider about taking supplements. Fortified cereal, lean meat and some fish and seafood are sources of vitamin B12. It is also found in dairy products like milk and meat and poultry products.

4. Dietary Fiber –
As we age, our digestive system slows down. The walls of the gastrointestinal tract thicken and the contractions are slower and fewer which may lead to constipation. Foods rich in fiber promote proper digestion by moving food through the digestive track. These foods also reduce the risk of heart disease and type-2 diabetes.

Foods rich in fiber include nuts, wholegrain goods (cereal, bread, and brown rice), fruits, and vegetables, and more beans and peas.

5. Foods High In Omega-3 Fatty Acids –
Omega-3 fatty acids are important for of all age groups, especially elderly people as they help in preventing inflammation which can cause cancer, arthritis, rheumatoid, and heart disease.
Omega-3 also slows down the progression of Macular Degeneration (AMD)—a condition which leads to poor vision. Recent studies have shown that these fatty acids can also reduce the risk of Alzheimer’s disease and keep the brain alert. They can be found in fish mainly sardines, Tuna, Mackerel, and Salmon. They are also found in flaxseed, soybeans, canola oil, and walnuts.

Nutritionists recommend a serving of omega-3 fatty acids twice a week. Supplements are also available but be sure to consult your health provider before getting started.

6. Water –
According to the pyramid for older adults, created by researchers from Tufts University, drinking eight glasses of water daily was second to physical activity in Importance to Health.

As you get older, your body’s ability to conserve water reduces, because of which you don’t feel thirsty as often. However, your body still needs water.

Dehydration causes confusion and drowsiness which are some of the side effects so it is essential to stay hydrated.

In order not to get overwhelmed by the quantity, you can put water in small bottles and drink it throughout the day as opposed to storing it in a big container.

The surest way to check for dehydration is to observe your urine. If it is light and transparent, that means you are hydrated, if it is dark or bright yellow and cloudy that is a sign of dehydration.
There is an exception for seniors with kidney or liver disease; please consult your healthcare provider about a suitable amount of water for you.