As our bodies age, our dietary needs often change. Our bodies don’t absorb nutrients in the same way that they used to, and overall do not function as smoothly as they did when we were young! Some of the most important nutrients to keep in mind are:
Fiber! I’m a huge supporter of fiber (except in special cases, check with your/your loved one’s doctor regarding any sensitivities of the colon or digestive tract). Constipation is a common issue in older adults, in part because they often aren’t eating enough fiber and/or drinking enough water, but also because the digestive tract slows down as the body ages and is not able to move food through as easily as it used to.
I can’t stress this enough: drink plenty of water! Around 8 (8 oz) cups per day, or 2 liters. This should be mostly in the form of water but can also be herbal (caffeine-free) teas or low sugar juices (for folks who do not have diabetes). This is true for all of us, but dehydration in older adults is one of the most common—and easily cured—issues among older adults. Water helps with nutrient absorption, muscle functioning, the flow and secretion of waste through the digestive system, balances mood and reduces fatigue.
Older adults are commonly low in vitamin B12, mainly because they do not typically eat as many foods rich in this nutrient. B12 is very important for nerve functioning. Those low in B12 suffer from a certain type of anemia (megaloblastic anemia), which makes suffers very weak. B12 can be found in lean meats, fish and fortified cereals and breads. Some people take a B12 supplement that is dissolvable under the tongue or in water.
The National Institute on Aging (NIA) has a very useful website regarding all things related to aging, and a helpful and simple explanation of what a balanced diet looks like for good senior nutrition.
By Michelle Kicherer of www.BananaPitch.com
