Seniors and Maintaining Good Nutrition
Do you remember when you could eat almost anything and not gain weight even without an active exercise plan? Oh, those were definitely sweet times. For some of us, those days ended shortly after puberty. For others, weight gain did not become an issue until our mid 30’s.
All of us will eventually come to realize that diet and exercise needs change as we age. What worked in our younger years no longer is effective. For seniors, this is especially true. Nutrition is vitally important for staying mobile and healthy for as long as possible.
Eating well is important not only for a strong body. It is also important for a strong, well-functioning mind.
Malnutrition is a Serious Issue
“You are what you eat.” It’s a pretty famous phrase. Usually it’s associated with overeating and obesity. Especially for seniors, it can apply both to overeating and undereating or malnutrition.
Seniors are less mobile as time progresses. They are less likely to participate in high cardio activities like sport and bicycling. As activity declines, caloric requirements go down. Eating too much puts on the pounds faster and those extra pounds in turn are hard on joints making mobility even harder and the cycle of weight gain is established.
Other seniors, however, suffer from lack of motivation in making healthy meals. The ability to shop for and cook well-balanced meals can be a real problem in maintaining health. A number of factors are at play here:
- driving becomes difficult or impossible because of medical concerns
- motivation to cook declines because of depression or other medical factors
For these seniors, low weight, equally as hard on the body and mind, becomes a health threat.
It is interesting to note that 45% of Canadian patients who enter a hospital are either moderately or severely malnourished. For these patients, the factors that were most important in being malnourished were:
- having more diagnoses on admission,
- relying on adult children for grocery shopping
- and living alone
All of these factors are found commonly in senior patients.
Seniors and Frailty
“Frailty is a growing concern in Canada with our aging population; although frailty can happen at any age, it is most common in older adults and estimated to occur in approximately 25 per cent of persons over the age of 65 years.”—hospitalnews.com
Signs of frailty include:
- weight loss,
- weakness,
- exhaustion
All of these often result in falls, delirium and failure to thrive.
There are a host of physiological, social and economic factors that contribute to malnutrition and resulting fragility:
- living alone,
- low income,
- and disease-related factors such as
- dementia,
- Alzheimer’s disease,
- and mobility issues
The Importance of Good Nutrition
A healthy well-balanced diet is vital to the ongoing independence of seniors. Poor nutrition results in a huge host of negative health consequences:
- weight issues
- lowered immunity
- cognition problems
- weak muscles,
- weak joints and bones
All the above health issues in turn make it harder or impossible for seniors to self-care including shopping for and preparing their own meals.
It is often thought that seniors need fewer calories as they age. While it is true that activity levels do tend to decline with age, it is important to note that both hormonal and lifestyle changes make certain nutrients and vitamins even more important to maintain in adequate amounts in the senior diet.
Here are some key nutrients vital to maintaining health and vitality in seniors:
- Omega 3 is a fatty acid important in brain function and to reduce inflammation; fish, nuts and seeds are common food sources.
- Calcium is vital for bone health and lack of calcium can result in osteoporosis leading to weak bones and high risk of bone fracture; milk, cheese, and yogurt are common dairy sources while fortified juices, soy and almond milk are common non-dairy sources.
- Fiber is important for gastrointestinal health ensuring digestive material moves smoothly through the gut reducing bloating, constipation and diarrhea; whole grain bread, brown rice, fruits and vegetables are excellent sources.
- Vitamin D is important for calcium absorption and a healthy immune system and is said to play a role in cancer prevention. It is manufactured by the body by exposure to sunlight but as many seniors (and Northern hemisphere residents in general) are often unable to get enough sun exposure, supplements are recommended as well as the consumption of fatty fish, cheese, egg yolks and fortified products.
Eventually, Help with Their Nutritional Needs will be Required
Paying particular attention to the specific nutritional requirements of seniors is vital for keeping them physically and cognitively healthy as long as possible. However, most seniors will eventually require assistance in maintaining a healthy diet. Family members will likely be called upon to help with grocery shopping, meal planning and perhaps eventually cooking of meals.
Many of us caring for elderly parents or relatives are still working and supporting children. Remember, help is out there if you or a loved one needs help with grocery shopping, meal planning or cooking meals. LiveWell Pathway can professionally address all of your concerns and help provide a care plan.
See our website for the excellent Home Care services we offer to help you or your loved one stay at home longer with specialized care partners helping with meal planning and food preparation.
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