As people age, their bodies undergo significant changes that affect metabolismlevels of physical activity and nutritional needs. Understanding these changes and adapting dietary habits accordingly is critical to promoting healthy aging and improving quality of life. Experts weigh in on the essential nutritional needs of older adults and strategies for maintaining health in later life.
Importance of adjusting caloric intake
Lower calorie intake It is generally recommended for older adults due to the decrease in both metabolic rate and physical activity. Adequate protein intake is crucial for older people to maintain muscle mass, which helps prevent injuries and fractures.
“Complex carbohydrates, such as whole grains, fruits and vegetables, which provide essential nutrients and fiber needed for energy, digestive health and blood sugar control, are necessary,” said Nandan Gijare, CEO of I2CAN.
Unsaturated fats, found in foods such as avocados, nuts, seeds and olive oil, help reduce cholesterol levels and the risk of heart disease. Older adults may also have increased needs for certain vitamins and minerals, such as vitamin B12, vitamin D, calcium, magnesium and iron.
“Aging leads to a lower need for calories, while the demand for essential nutrients remains the same or increases,” said Dr. Sangeeta Tiwari, clinical nutritionist at Artemis Lite.
Changing nutritional needs with age
As we age, our nutritional needs change due to various physiological and lifestyle factors. It is important to maintain muscle mass, bone density and overall health through proper nutrition.
Gijare said nutrients are essential for bone health, energy production and immune function. She suggested that the body’s ability to absorb certain nutrients declines with age and may require fortified foods or supplements, in consultation with a health care professional.
Aging is also accompanied by decreased appetite and changes in taste and smell, making malnutrition a concern for older adults. “Absorption of nutrients becomes less efficient, especially in the case of vitamin B12, calcium and vitamin D,” said Dr. Tiwari, adding that these nutrients are critical for energy metabolism and bone health.
To address these changes, Dr. Tiwari recommended focusing on nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and fortified products. She also mentioned the importance of regular physical activity, hydration, and balanced meals to prevent age-related diseases such as osteoporosiscardiovascular problems and cognitive impairment.
TO Balanced diet To age well
In a conversation with Payal Sharma, Chief Dietitian, Dharamshila Narayana Hospital, it was pointed out that proper nutrition is vital at any age, but as the body changes with age, eating habits need to be adapted. “A nutritious diet provides the energy needed to maintain an active lifestyle and plays a crucial role in preventing diseases like osteoporosis, high blood pressure, heart disease, type 2 diabetes and certain types of cancer,” she explained.
While calorie needs may decrease as mentioned above, Sharma said the body still requires essential nutrients. Older adults may benefit from increased protein intake to help preserve muscle mass and strength. Sharma recommended maintaining a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products or alternatives fortified with vitamin D and calcium.
Staying hydrated is another key component to healthy aging. “Many older adults lose their sense of thirst or take medications that increase their risk of dehydration,” Sharma said, emphasizing the importance of drinking enough fluids.
Maintaining a healthy diet and staying physically active are key components of aging well. By adapting their nutritional habits and addressing the specific needs of their changing bodies, older adults can improve their quality of life and contribute to healthy aging during their later years.
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