Americans today are living longer than ever, yet due to poor eating habits, many seniors are undernourished. Estimates of poor nutrition and malnutrition among the elderly range from 15 percent to 50 percent. Since our metabolism and body composition changes as we age, it is important that we pay attention to our nutritional needs as we grow older. Often, symptoms such as weight loss, lightheadedness, disorientation, lethargy, and loss of appetite are diagnosed as illness, when in fact, these symptoms are the result of malnutrition. Millions of older people are not eating well-balanced meals, or any meals at all. Although their appetites have decreased, the need for vital nutrients remains the same, and in some cases, increases.
How do our bodies change with age?
* Deficiencies in vitamin B12, B6, and folic acid can cause neurological changes such as memory loss and a decline in alertness. Studies suggest that approximately 30 percent of seniors lose the ability to produce stomach acid, which interferes with the absorption of these nutrients. Requirements for vitamin B6 actually increase for older people. When people are in a depleted but not a deficiency state, there may be cognitive changes, changes in the immune systems, and deficits in sensitivity to insulin. An increase in B6 intake often corrects the problem.
* The natural movement of food and enzyme activity in the gastrointestinal tract tends to slow with age. This causes food to remain in the intestines for a longer period of time, producing harder stools and resulting in constipation. Increasing your intake of dietary fiber is the best way to help this process.
* As we age, foods do not taste and smell like they used to. This causes many seniors to over-season food, especially with salt. Sodium has been linked to high blood pressure and water retention, so limit the use of salt and sodium compounds.
* Most people gain weight more easily as they age. Later in life, the amount of lean body tissue decreases while the amount of body fat increases. Seniors should avoid foods that are high in cholesterol. It is also important to try to limit total fat intake to less than 30 percent of your calories and keep your intake of saturated fats to less than 10 percent.
* Older people produce less saliva. Preparing moister or softer foods can help ensure a more pleasant dining experience.
Practical Suggestions
* Taking supplements can help assure that you are getting the nutrients your body needs. Ask for advice and recommendations from a health care professional.
* Appetizing aromas may stimulate appetite. For those who have a loss of the sense of smell, it may be as easy as adding flavors and sweeteners to the food.
* Variety is the spice of life. Meals will be more enticing if they are varied and interesting.
* Make the experience of eating enjoyable. Relaxing music, or the company of a loved one can change a chore into an anticipated event.
A Healthy Diet
Eating a variety of foods from five of the six major food groups will help you to obtain all the nutrients needed for good health. A well-balanced diet gives the body the energy it needs to perform day-to-day tasks, improve mental ability, and offers resistance to disease. Once you make sure your body is getting the nutrients it needs, do not forget to consume adequate amounts of water. Water helps to transport nutrients, remove wastes, and regulate body temperature. Always drink at least eight (8 ounce) glasses of water daily.
Copyright 1998 Karen Baker
