Health & Wellbeing

Foods to Eat as We Get Older

Shai K.

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As the years go by, there is a greater emphasis on consuming healthy food in order to do good to the body, which, due to diet, weakens and degenerates faster and faster. The reason for this is that when we age, we suffer from nutritional deficiencies that reduce our quality of life and harm our health, for example in a study conducted at Tufts University in the USA, it was found that 20% of the elderly suffer from atrophic gastritis, which causes chronic inflammation and damage to the cells that produce acid in the stomach. Too little acid in the stomach adversely affects its ability to absorb important nutrients such as vitamin B12, calcium, iron and magnesium, but fortunately, this can be prevented if we only know what our bodies need more at this stage of life.

The foods, vitamins and minerals that you will see in the following article you probably already consume and even You have consumed regularly throughout your life, but as the years pass you must increase their dosage to be able to enjoy a body that functions efficiently, just like when you were young.

1. Consume more protein for your flagging muscles

As we get older, we experience muscle loss, which leads to a decrease in strength. After the age of 30, the average person loses 3-8% of their muscle mass every decade. This muscle loss is the main cause of the health issues, fractures, and weakness that elderly people encounter, according to a 2017 study. To prevent muscle atrophy, it is recommended to increase protein intake. In 2008, research showed that elderly individuals who consumed high amounts of protein experienced 40% less muscle loss compared to those who ate less protein.

Therefore, incorporating more protein into the diet is essential for the elderly. Increasing protein intake not only slows down muscle breakdown but can also aid in building more muscle tissue, thus preventing the weakness commonly experienced in old age. To combat muscle wasting, it is recommended to combine this dietary change with resistance exercises through physical training.

2. Consume more fiber to prevent constipation and digestive problems

Among the elderly population, constipation is a prevalent issue that affects many individuals. Women, in particular, experience this problem more frequently, with a 2-3 times higher incidence than men. The primary reason for this is the sedentary lifestyle among older adults, leading to reduced bowel movement, and the use of medications that have constipation as a side effect. However, incorporating fiber into the diet has been shown to alleviate constipation symptoms. A review of five studies conducted in 2014 concluded that fiber aids in stool crystallization facilitates bowel movement, and reduces constipation.

According to a study from the University of Parma in Italy, diverticulitis is a common disease among older individuals caused by pockets in the intestinal walls that become infected due to Western dietary habits. However, the Beth Israel Medical Center in Boston found that countries with higher fiber consumption, such as Japan and African countries, have a significantly lower rate of this disease. Therefore, it is recommended to increase fiber intake by trying out recipes with high fiber content, which can be found by clicking here.

3. Consume more vitamin D and calcium to strengthen bones.

We are used to thinking that calcium is the most important substance for maintaining bones, but it must come together with vitamin D to be effectively absorbed by the body. Unfortunately, the bodies of adults tend to absorb calcium with reduced efficiency due to a lack of vitamin D, since the aging process makes it difficult for the body to produce it. Our body produces vitamin D from cholesterol that is found on the skin when it is exposed to sunlight, but because the aging process causes the skin to become thinner, this process is impaired, according to a study conducted in 2014.

For this reason, the bones weaken, and this is what puts the elderly at risk of fractures in their bodies. To prevent this effect of the aging process, it is very important to consume vitamin D from other sources, and therefore it is recommended that you click here to learn about 10 foods that are rich in vitamin D, and also click here to learn about calcium-rich foods that are not dairy products.

4. Consume more vitamin B12 to maintain a clear mind

Cobalamin, also known as Vitamin B12, is crucial for the creation of red blood cells and maintaining proper brain function. Unfortunately, research indicates that between 10-30% of individuals over 50 years old experience a decrease in their ability to absorb Vitamin B12 from their diet, leading to a deficiency over time. This vital nutrient binds to proteins in our food, but the stomach acids must break it down before our bodies can utilize it. As previously mentioned, the aging process results in a reduction in stomach acid production, which can negatively impact this important process.

Moreover, senior citizens who follow a vegetarian or vegan eating pattern tend to consume a lesser amount of vitamin B12, which puts them at a greater risk of encountering vitamin B12 deficiency. Hence, it is strongly advised for older individuals to take vitamin B12 supplements or consume foods that are fortified with it (like tempeh if they avoid meat and dairy products). Such food items contain vitamin B12 which does not attach to proteins, making it possible for the stomach to absorb it even with minimal acid levels.

5. Drink more water

As per a study published in 2009, water comprises around 70% of our body, and it is crucial to maintain this proportion, particularly during old age. The reason is, as we grow older, our bodies become more prone to dehydration due to a decrease in communication between our senses and the brain. The brain detects thirst with the assistance of receptors present in it and various parts of the body. However, with time, these receptors become less sensitive to changes in the fluid levels of the body, making it challenging for the brain to recognize the feeling of thirst.

As people age, their kidneys become less effective in maintaining a proper balance of fluids in the body, which can lead to dehydration. Dehydration is particularly dangerous for elderly individuals as it can reduce the body's ability to absorb medication and exacerbate existing medical conditions. It is crucial to stay hydrated by monitoring water intake and drinking enough water throughout the day. One way to achieve this is by drinking two glasses of water with each meal and keeping a bottle of water accessible in every room of the house. A decrease in appetite may pose a challenge in maintaining proper hydration.

A common problem: Loss of appetite

After we've discussed the necessary dietary recommendations and additions for maintaining good health in old age, it's important to acknowledge the issue of declining appetite that comes with age. It becomes difficult to provide the body with necessary nutrients if proper meals are not consumed, and hormonal changes can reduce the effectiveness of taste and smell senses, leading to a decrease in appetite. Research indicates that older individuals tend to have lower levels of hunger hormones and higher levels of satiety hormones, which means they feel less hungry and full more quickly.

Apart from certain illnesses and medication side effects, factors like tooth loss and loneliness can also decrease one's appetite. To combat difficulty with consuming large meals, it may be helpful to divide them into smaller portions throughout the day and eat at regular intervals. Additionally, incorporating healthy snacks like almonds, yogurt, or hard-boiled eggs into one's diet can provide the necessary nutrients and calories. The key is to acknowledge the issue and take appropriate action.