You’ve heard this many times in your life – “You are what you eat”. Barring certain factors the statement is entirely true.
But the idea takes on more meaning as you age for the simple fact that your body’s nutritional needs change over time. That’s why doctors agree that nutrition for older adults is not something to take lightly or treat as an afterthought.
In your 50s, 60s or beyond, it’s vital to start tailoring your diet so that you can age in the healthiest way possible.
Why a Good Diet Is Vital For Aging Bodies
Most of us forget how much effort your body puts forth to process food. From the moment you take a bite, your digestive system, brain and other organs trigger the lifegiving task of using your food.
Throughout your life, your digestive processes work unconsciously – you don’t have to think about digesting and absorbing your food (that would be a major problem if you had to). What does happen, unfortunately, is that these processes weaken or slow down with age. That means you won’t get the same benefits from food as you would in your younger years.
This leads to several concerns with senior nutrition that older adults, their family members and their practitioners have to pay attention to.
Aging Digestive System & Its Problems
- Difficulty swallowing (Dysphagia)
- Functional Dyspepsia – a cause for bloating, indigestion, nausea, abdominal pain
- Gastroesophageal Reflux Disease (GERD) – a major cause of heartburn and chest pain
- Malabsorption – which leads to nutritional deficiencies
- Increased risk of Colorectal cancer, Diverticulitis and other digestive diseases
- Low stomach acid, bile and digestive enzyme production
- Changes in gut lining and gut flora (bacterial population of gut)
All of these conditions can be problematic as time passes, and can lead to chronic discomfort and reduced quality of life. And their presence can feel like a serious catch-22.
Poor digestion can lead to these conditions, and these conditions can make poor digestion worse.
Even simple deficiencies in B-vitamins, vitamin D, magnesium, calcium and other essential minerals can accelerate signs of aging. Take a look at the list below to see what this looks like:
Nutritional Deficiencies Effects On Elderly
| Vitamin/Mineral | Cause | Signs/Symptoms |
| Vitamin B12 | Decreased absorption in the elderly and older adults | Pernicious anemia, tingling in hands and feet, loss of balance, mental confusion or dementia (in severe cases), weakness |
| Vitamin D | Fat malabsorption (common in elderly), lack of adequate sunlight (if seniors stay indoors) | Increased fracture risk, brittle bones, muscle weakness |
| Calcium | Poor absorption due to weak gut lining, poor absorption due to medication, calcium-depleted diet | Osteomalacia, osteoporosis, muscle weakness, fatigue |
| Potassium | Poor absorption, use of laxatives and medications, low magnesium (a cofactor for potassium) | Muscle weakness and aches/cramps, irregular heartbeat |
| Magnesium | Diabetes, poor absorption, chronic diarrhea, inadequate intake from diet | Muscle weakness, tremors and twitches, anxiety/depression, osteoporosis, high blood pressure, irregular heartbeat |
| Omega-3 | Diet deficient in fatty acids, fat malabsorption, | Increased stroke and heart disease risk, increased risk for cognitive decline/Alzheimer’s Disease, macular degeneration, joint pain |
Fighting Fire With Fire: How Elderly Nutrition Can Fight Nutritional Problems
Ironically, the only way to fight these issues is to instill good nutrition for older adults. That means heading straight the to the gut, and resolving issues with sound nutrition before they show up elsewhere in the body. It can take some time to figure out what protocol works best for older adults, but with a bit of effort and persistence, the payoff will be better health and wellness.
Test For Nutritional Deficiencies & Their Sources
Finding a nutritional deficiency shouldn’t involve guesswork. It’s important to target a problem rather than trying to address a non-existent one (which could create a problem). Testing the body for nutritional deficiencies tells doctors where the problem comes from and what can be done to address it. This can be done through:
- Receiving a comprehensive test (blood panel, urinalysis, saliva and hair analysis)
- DTC genetic testing which can show an increased risk for nutritional deficiencies
Work With Professionals To Create a Diet/Supplement Plan
Your body only functions as well as what you feed it and what it absorbs. With a panel that details what deficiencies you have, you can then tailor a diet and supplement plan that can halt and reverse their effects. This may entail:
- Eating a diet with different macronutrient focuses (ie. high-protein, low FODMAP)
- Taking vitamin/mineral/enzyme and probiotic supplements in capsule, liquid, spray or injectable forms
- Work with a digestive expert (nutritionist, naturopath, gastroenterologist) who can suggest ways to improve nutrient absorption
Avoid Offenders Of Good Nutrition
Improving elderly nutrition doesn’t just involve adding to one’s diet, but also, taking things out of it. There are many harmful items we ingest which could render the good ones less effective, so it’s helpful to know what they are and to avoid them. They include:
- Foods you are allergic or sensitive to
- Medications that decrease nutrient absorption and irritate the digestive system
- Excessive consumption of alcohol, caffeine or tobacco (all of which affect digestion)
- Excessive stress and anxiety (both can adversely affect digestion)
Food For Thought & Graceful Aging
When it comes to your health, food can either be your friend or your foe. This becomes more evident as you age when your digestive system starts to slow down and requires more support to process what you eat. And of course, this translates into deficiencies and diseases which may accelerate aging.
For many of these issues, anti-aging creams and prescription drugs are just band-aid solutions. But if you take the time to address your nutrition, you can slow the progression of many age-related issues without side-effects and large medical expenses. Best of all, you will achieve a vitality that will make you feel many years younger.