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As we age, our body undergoes several changes, including how it processes and absorbs essential nutrients. Our body’s nutritional requirements change over time, and it can be challenging to adjust to these changes.
However, understanding these changes can help us ensure that we properly care for our bodies, even in our golden years. In this blog post, industry expert Eric Kim UBC will discuss the nutritional changes in aging and provide tips to help you maintain optimal health and nutrition as you age.
One of the most significant changes in nutrition in aging is reducing caloric needs. Our metabolism slows down as we age, and our body burns fewer calories than it used to. This means that we need fewer calories to maintain our weight.
If we consume the same calories as our younger years, we may start gaining weight. However, maintaining adequate protein intake is critical for muscle mass preservation, and it’s essential to increase physical activity to maintain muscle health.
As a result, eating a well-balanced diet of healthy proteins, vegetables, and fruits is essential to maintain optimal nutrition.
Another change that occurs in aging is digestive system changes. Aging leads to a decrease in the production of enzymes that break down food and absorb nutrients. As a result, our body may have difficulty digesting and absorbing nutrients like calcium and vitamins B12 and D.
This can increase the risk of falls, fractures, and cognitive decline. Supplementation may be necessary to prevent these deficiencies. Speaking with a healthcare professional before starting any supplement regimen is important.
As we age, there is an increased risk of chronic diseases such as heart disease, diabetes, and osteoporosis. Proper nutrition plays a significant role in reducing the risk of these diseases and leads to happy aging.
For example, foods high in fiber, such as whole grains, can reduce the risk of type 2 diabetes. Additionally, consuming foods rich in calcium and vitamin D can help maintain bone density, reducing the risk of osteoporosis.
Changes in appetite, such as loss of appetite, are also common with aging. These changes may result from changes in hormones or medications. Seniors with decreased appetite may not consume enough nutrients and become malnourished, leading to weakness, frailty, and a weakened immune system.
It is important to ensure that nutrient-dense foods are regularly consumed to prevent malnutrition. Meals should be smaller and more frequent, and snacks should be provided throughout the day.
Maintaining proper hydration is critical for overall health and nutritional balance. As we age, our body’s ability to manage water balance decreases, leading to an increased risk of dehydration.
Adequate hydration is essential for all metabolic reactions, including digestion, absorption, and elimination. Drinking sufficient water or replacing fluids with other sources like watery fruits, vegetables, and soups is necessary.
Many older adults face dental health issues, including tooth decay, gum disease, and oral cancer. Dental issues make it harder to chew and swallow food. Chewing and swallowing difficulties can lead to a decreased intake of fruits and vegetables, important sources of vitamins and minerals.
It’s essential to take care of dental hygiene by brushing regularly, flossing, and getting regular checkups. Also, choosing less sticky and soft foods can make chew and swallow food easier.
As we age, our nutritional needs change, making adjusting our diet to meet these changes essential. Changes like the one discussed by Eric Kim UBC require intentional diet and lifestyle adjustments to ensure optimal health and nutrition.
Incorporating nutrient-dense foods, staying hydrated, and engaging in healthy habits, like regular exercise, can help seniors maintain overall health and well-being, allowing them to maintain an independent and fulfilling lifestyle.