Most of us are aware of the importance of proper nutrition to grow big and strong in our youth and for obvious health reasons into adulthood. But healthy eating becomes even more imperative as we age and our physical needs begin to change. Multiples studies have shown that good nutrition can help us to live well into our 80’s and 90’s. Essentially, good nutrition choices can keep us young by bolstering our health. Due to cognitive and physical decline however, healthy eating practices can become difficult especially when attempting to do so independently. There are many changes to watch out for and ways to combat the possible side effects.
As we grow older, we experience sensory changes in the ability to taste our food. The ability to taste sugar is often retained the longest, so many seniors often want to over-indulge in sweets. Because seniors often deal with conditions such as diabetes, it is important to limit sugar intake. Save pastries for special dessert times, and monitor your weekly intake. A helpful tip is to avoid white flour and white rice, which cause a dramatic spike in sugar levels, and replace with whole wheat alternatives.
As we lose sensitivity to taste, seniors also tend to want to coat their meals with salt, because they lack the ability to taste salty and bitter flavors. This can be detrimental as well as it is crucial for seniors to limit sodium intake to prevent Hypertension, or chronically high blood pressure, which can eat away at your organs and blood vessels. Age is a major factor in high blood pressure. According to the Academy of Nutrition and Dietetics, hypertension affects 1 in 3 adults, and is referred to as a silent threat because there are no symptoms. Consider natural flavor enhancers such as olive oil, garlic or garlic powder, onion, paprika, and parsley in order to dissuade from using salt.
There are many foods that should be consumed in generous amounts as we age. These include:
- Omega 3 Fatty Acids, which can reduce inflammation that leads to health problems such as heart disease, cancer, and arthritis. Seniors should get a dose of these acids twice a week or take a supplement.
- Calcium, which preserves bone health and lowers blood pressure. Weak bones lead to Osteoporosis and an increase in the risk for fracture, and usually affects people over the age of 50. Milk, cheese, and yogurt as well as leafy greens such as kale and turnips greens are all excellent sources.
- Protein is crucial for strong and healthy muscles. It also helps to fight off infection and recover from injuries. Beans and eggs are soft sources for seniors with difficulty chewing. Add nuts or seeds to casseroles, salads, or for a healthy snack in between meals.
- Fruits and veggies, which of course are chock full of essential nutrients and vitamins, also help to lower blood pressure.
Metabolism starts to significantly decline after the age of 40, which makes it even more difficult to maintain a healthy weight. Certain medications can lead to appetite changes and adverse consequences in our eating patterns. Loss of stomach acid and saliva makes it more difficult to absorb certain vitamins and minerals. It is important to up your fiber intake as you age and to consider taking supplements to increase mental alertness and promote good circulation. Sharing meal times with others is a great way to prevent unhealthy eating, as loneliness can lead to either not eating or eating too much.
Additional tips to follow include minimizing the use of butter. It is particularly important for seniors to keep cholesterol levels low to avoid heart attack and stroke. Substituting olive oil for butter in cooking is a great alternative, or consider replacing it with applesauce when baking. For seniors with dentures or sensitive teeth, try to mix up your mealtime with softer foods that make chewing easier such as smoothies, brown rice, mashed sweet potatoes, or yogurt.
By implementing some simple practices and a little discipline into your diet, you can encourage healthy behaviors that will aid you in living the longest and happiest life possible.