It is never too late to start making changes for a healthy aging, since we are aware of the fact that a good diet throughout life can help prevent chronic diseases. The age-related changes to bone and muscle mass such as osteoporosis put seniors at a higher risk of developing chronic diseases including cancer and heart problems.
Senior citizens can reduce these risks by eating nutrient-dense foods and maintaining an active lifestyle.
What Nutrients do we need as we age?
To improve bone health, adults over 70 should increase their calcium and vitamin D intake. Calcium-rich food or supplements will work. Fortified cereals and foods like fish, eggs and dark leafy green vegetables are good for them.
B12 is also essential. Some adults are unable to absorb B12 as early as age 50. The doctor may suggest taking a B12 vitamin in addition to fish and lean proteins.
The benefits of dietary fiber are beneficial to all age groups, but they increase with age. Consuming dietary fibre daily can help prevent type 2 diabetes and cardiovascular disease. This includes increasing the amount of fruits, vegetables and whole grains you consume.
Potassium helps lower blood pressure and is important as we age. Potassium is found in fruits, vegetables and beans. Salt intake should be monitored as well.
Nutritional Concerns for Senior Citizens
In general, not getting enough nutrients is a major problem. It can be even worse for older people. Senior citizens may find eating difficult at times. It may be that they have difficulty swallowing or chewing. Depression may be the reason they aren’t eating enough if they live alone.
Be aware of these issues if you have an aging loved one. Stop by to make sure they are eating the right foods or go shopping if their pantry is missing essential ingredients. If possible, encourage them to go on errands together. This can reduce their feelings of isolation.
Summary
As we age, our nutritional requirements change. We may need to consume more or less certain foods as our bodies no longer process food the same way they used to. Consulting a doctor with any questions will answer them, whether you’re older or care for someone who is.
