Given all the attention to overeating, it’s easy to ignore problems that undereating might cause. Lack of energy, irregular emotions, and cognition are worth our attention. Regardless of age, our bodies need fuel to work effectively, and eating too little can result in difficulty fighting infection, diminished mental health, or muscle weakness.
As we age, we are more likely to experience illness or isolation, which can make eating proper meals or getting enough food to maintain wellness problematic. We must also consider other effects of aging—loss of taste and smell, and appetite, can make seniors less interested in taking in appropriate calories and nutrients.
Fortunately there are strategies to understand and address how standard nutrition may be modified to suit seniors’ unique needs. The new year is a great time to make plans for getting the calories we need or, if already under care for illness or injury, getting the nutrition to help us heal.
While not an exhaustive list of strategies, some basics to follow include dietary supplements, in pill form or liquid meal replacements, the latter of which also adds needed calories.
If homebound and unlikely to get sun exposure, extra vitamin D is known to help with chronic pain and help prevent heart disease.
Include B12 to offset the difficulty in absorption from food as we age, since a deficiency is linked to dementia.
Women and men experience bone loss as we age; calcium supplements are recommended for both.
Our bodies have no trouble absorbing Omega-3 fatty acids, but our brain cells, the chief beneficiary, tend to have a hard time absorbing it as we get older. The amounts we get in our food may not be enough.
While not a vitamin, our need for protein never goes away. Protein builds muscle mass, which helps us maintain activity levels and a healthy immune system. If lack of appetite is reducing your intake of food, there’s a good chance you won’t be getting enough protein. Mixing protein powders into shakes or using meal replacement drinks may help you stay healthy.
Say Yes to Prepared Food
For seniors having difficulty preparing meals, pre-made food is still nourishment. Since seniors take in less food in general, it’s better to have nutrient rich foods like fruits and vegetables for the bulk of your diet, but if getting enough calories is a problem, microwaved meals and other items from the pantry and freezer are reliable to maintain energy. In fact, pre-prepared frozen fruits and vegetables can be a great source of vitamins and fiber.
More Mealtimes
A simple way to manage a loss of appetite and the slowing of the digestive system is to have frequent, small meals. Make a schedule for or leave healthy snacks within reach, plan second breakfasts and afternoon breaks. Studies show that people who snack during the day often also eat more at mealtimes as well.
Remember, nourishment is a foundation for independent and quality living. Just as breakfast is the most important meal of the day, an adequate diet all day is a key for overall wellness.
Suggestions in the Georgetown View are intended for information and entertainment purposes. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Always consult with a physician or other health-care professional for dietary advice.