Nutritional Recommendations As Our Bodies Age

Nutritional recommendations

As we get older, the nutrients our bodies need change. Below are nutritional recommendations or dietary suggestions by age; keep in mind individual needs may vary:

In your 50s:

  • Consider hormonal changes

Be ready for the hormonal changes accompanying ageing; women approaching menopause may notice a marked weight shift, so make sure you keep your energy levels constant during these changes. Keep free sugar intake to 30g per day and avoid high sugar snacks.

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  • Look after your bones

Many women will also be more vulnerable to conditions like osteoporosis. Make sure you eat plenty of dairy (as long as your system can digest it well) and leafy vegetables to get calcium and vitamin D into your system. Get out in the sun for 15 minutes a day in the summer months to boost your vitamin D levels – important at any age but especially now. 

  • Think about heart health

Heart problems can occur with increasing age and a balance of essential fatty acids (walnuts, salmon, sardines, soybeans, tofu, sprouts, cauliflower, flaxseed, etc) has been well documented to support cardiovascular health. Saturated fats can be lowered by eating alternatives to meat and processed fatty foods such as cakes, biscuits and fried foods.

In your 60s:

  • Give your diet a review

This is a good juncture to review and reset your dietary patterns, ensuring you are getting three square meals and a good breakfast to bolster your energy levels throughout the day, and keeping an active lifestyle. Low energy and susceptibility to illness may be tell-tale signs of a poor diet.

  • Prioritise digestion

Many people in their sixties may also need digestive support, as digestive function may continue to decline due to reduced saliva production and stomach acid. Probiotic foods include live yoghurts and fermented foods such as sauerkraut. Oats can support healthy digestion as a probiotic. At this stage, you will want to keep up your intake of B vitamins from whole grains and seeds (these have a variety of health benefits) and keep a richly varied diet with plenty of fruit and vegetables.

In your 70s and beyond:

  • Keep eating little and often

You will be more aware of the ageing process in your seventies and eighties, but you can still manage a healthy diet to support you through the change. Your appetite may decline over these years, and physiological functions will be slowing down. Recovery from illness may be slower and you may also be taking long-term medications to protect you against a variety of health risks associated with old age. Malnutrition is thought to affect 10% of the elderly in the UK, so above all enjoy your food and eat plenty.

Nutrient-rich food is essential, and eating times become more important than earlier in life. To support digestion, avoid eating too late at night and eat plenty of vegetables such as turnips, kale and broccoli. Avoid raw foods, as stomach acid can decline with age too. Homemade soups and stews can be fantastic for retaining nutrients and easy to digest foods. If dentures pose an issue, easy-to-chew foods like soft vegetables, eggs, mashed potato, cottage cheese, yoghurt, etc, may help.

Sophie Murray is Head of Nutrition and Hydration at Sunrise Senior Living and Gracewell Healthcare

 

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Nutritional Recommendations As Our Bodies Age
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