Best Nutrition Tips to Prevent and Manage Common Health Conditions in Older Adults

This article is part of a series looking at holistic health i.e. using a whole person approach to wellbeing for prevention rather than cure of illness post fifty.

It is common to become less interested in food as we age so maintaining a balanced diet may be more difficult. Older adults may find they are less hungry, or crave the wrong kind of foods, for example age related taste loss can lead to us adding more salt than we need to our food.

March is National Nutrition Month, which is run by the Academy of Nutrition and Dietetics, so what better way to start this piece than highlighting their professional advice re top nutrition tips for older adults.

Expert Advice for Eating Right for Older Adults

As part of National Nutrition Month the Academy have produced a fact sheet 'Eating Right for Older Adults'

The Academy point out that as we age our nutrition needs change also. They recommend choosing a varied diet utilising all the available food groups i.e. vegetables, fruits, grains, dairy and protein.

Specific advice from the fact sheet includes:

Make your portion sizes smaller - Research shows that older people need less calories, this can be due to being more sedentary, and also as we generally carry less muscle.

One tip is to use smaller plates, cup and bowls so you don't feel cheated by a smaller portion size! Try to cook and eat at home, instead of buying high calorie takeaways or restaurant meals. This also ensures you can control what's going into your food. If you are eating out, choose options with fruit, vegetables or whole grains, and if your having a takeaway, ensure you put it on your newly downsized plate, so you can keep track of how much you are eating.

Healthy essentials shopping list of fresh fruits, vegetables, beans, lean meat, fish, dairy and water

Stay Hydrated

Drink plenty of water throughout the day(if you not keen on water, milk, fortified beverages or 100% fruit juice drinks are also good options), as well as preventing dehydration, it also promotes better digestion as fluid aids the breakdown of foods and ensures it moves through the digestive tract.

Half and Half

Half your plate should consist of fruit and vegetables. As well as fresh, frozen and canned can also provide lots of healthy nutrition, but always choose the low sodium or no salt added option where available. The Academy suggest to "eat a variety of different coloured vegetables - especially dark green, red and orange" as they all contain a high mix of essential nutrients. Fruits can be added to meals, or saved for snacks or deserts. If access to fresh fruit is limited, dried, frozen, or canned in water or 100% juice (rather than syrup), are also healthy alternatives.

At least half of your grain intake should be Wholegrain -the Academy advocate choosing "breads, cereals, crackers and noodles made with 100% wholegrain", other foods that count as wholegrains are corn tortillas, oats, bulger wheat, millet, brown rice and amaranth. They also advise choosing "fibre rich cereals to stay regular", especially those fortified with Vitamin B12, as our absorption of this vital vitamin decreases with age. Some medication can also decrease absorption of B12 (for example, medication given to reduce stomach acid, and metformin given for the treatment of Diabetes

Older Adults Need More Calcium

To keep bones healthy, older adults need more calcium and vitamin D, as our ability to absorb and store these essential nutrients decreases. The Academy recommends eating "three servings of fat-free or low-fat milk, yogurt or cheese each day". If you are lactose intolerant, you could try one of the many lactose free products available, or a calcium fortified Soy drink. The Association of UK Dieticians (BDA) provide an excellent resource list of other good sources of calcium, for example, did you know that foods such as bread, kale, and even oranges contain calcium!

Eat a Varied Choice of Protein

As we age we undergo progressive decrease of strength, muscle mass and function (known as Sarcopenia). For this reason it is important to eat the required amount of protein daily, as this stimulates an anabolic response following exercise like strength training (i.e. tiny tears in your muscle caused by the exercise are repaired, which in turn allows the muscle to grow bigger and stronger). The fact sheet suggests a varied daily mix of poultry, lean meat, eggs and seafood, as well as peas, nuts, lentils and beans. They advise spreading your protein intake out across the day in order to maximise its benefits. Protein rich foods from animal sources also contain vitamin B12 which older adults may be lacking in. Common reasons for B12 deficiency in older adults can be, pernicious anaemia (where your body stops absorbing B12 from food), poor or restrictive diet and certain medication. If you have a plant based diet, there are also foods available that are fortified with extra vitamins, including B12.

Time to limit the 'bad stuff'

Sodium, sugars, and saturated fats should be limited as we age as they have all been linked to common age related conditions, including the development of Diabetes and Cardiovascular disease. Choose lower sodium options and/or use herbs and spices to flavour food instead of salt. Limit your intake of fatty fried foods, deserts and processed meats, and swap fruit for refined sugars wherever you can!

Unhealthy food choice selection, salt, fatty red meat, cakes, and pizza

Using Nutrition to Combat Common Health Conditions at Fifty Plus

It is well documented that a poor diet can lead to a variety of serious health conditions, such as, heart disease, obesity, diabetes and hypertension in the older population. Numerous studies have established a clear link between poor nutrition and the onset of these common over fifties health conditions. In addition to following the dietary recommendations above, let us delve deeper into some of the common age related conditions, and how we can use diet as a prevention over cure approach.

Decrease in Bone Mass Post 50

One example of age related decline is poor bone health. Bone is living tissue, which is constantly replaced throughout our lives. However, as we age, the cells that make new bone don't work as fast as the cells that remove the old, leading to weakening and thinning of the bone structure, known as Osteoporosis. Osteoporosis leaves our bone fragile, and more vulnerable to fractures. As we age, the causes of Osteoporosis can be multifactored, causes include, gender, family history and certain medications. One thing is clear, from a dietary perspective, reduced absorption of calcium (the main building block of bones) and vitamin D (which helps your bones absorb calcium) occurs as we get older. This means it is vital to replace these necessary nutrients, either through diet i.e. incorporating foods rich in calcium and vitamin D, such as dairy products, leafy greens, and fortified foods, or via vitamin supplementation post fifty.

Combating Cognitive Decline

Another concern of aging is cognitive decline. Research suggests that diets high in omega-3 fatty acids, antioxidants and vitamins (specifically foods containing, or supplementation of, the B vitamins), may boost cognitive function and brain health. Foods such as fatty fish, berries, nuts, and green leafy vegetables can play a significant role in enhancing memory, and reducing the risk of neurodegenerative diseases.

Vitamins selected for their role in helping prevent age related conditions aged 50 plus, calcium, vitamin D, B complex vitamins and fish oil for omega 3

Metabolic Syndrome - The Facts

Additionally, maintaining a healthy weight is paramount to reduce the risk of developing Metabolic Syndrome. This is an umbrella term for a group of health red flags, that put you at risk of developing diabetes, or heart and blood vessel problems (cardio-vascular disease). The risk of developing Metabolic Syndrome increases with age. Metabolic syndrome can also cause problems with your liver, joints (osteoarthritis, gout) and possibly allow some cancers to develop, so its really important to get yourself checked by a GP if you think you may be at risk.

Metabolic syndrome is linked to a high fat diet, alcohol intake, smoking, and low exercise levels (among other factors). This can lead to poor insulin resistance, high cholesterol and high blood pressure. There is also evidence that a larger waist line i.e. having too much fat around your tummy can also be a risk factor.

Unhealthy lifestyle factors associated with the development of Metabolic Syndrome in older people; alcohol, smoking, lack of exercise, high fat diet, and excess fat around the tummy area.

How can we prevent Metabolic Syndrome?

The NHS recommends, trying to lose weight, doing moderate to intense exercise for a least 150 minutes a week, and stopping smoking. They also suggest eating less saturated fat, meat and dairy products, as these can cause weight gain and raise levels of bad cholesterol (LDL) in your blood (BHF). The bad cholesterol can stick to your arteries causing hardened areas (or plaques) to build up, eventually blocking the arteries and preventing blood flow.

Foods high in cholesterol, such as eggs, butter, cheese, liver, sausage, and fatty meats, arranged on a wooden board with a graphic illustrating cholesterol build-up in arteries.

The NHS and The British Heart Foundation suggest replacing fatty foods with fiber-rich legumes; beans, peas, nuts, lentils and chickpeas, whole grains; 100% wholegrain bread and crackers, corn tortillas, oats bulger, millet, brown rice and amaranth, and a wide variety of different coloured vegetables. These can help all help regulate blood sugar levels and help you to feel 'full' after a meal, which aids in weight management, whilst also lowering levels of LDL (bad cholesterol) in the blood.

You can not remove fatty plaques entirely once they form, many people in the UK are prescribed Statins to help lower LDL levels and 'shrink' the plaques. However, research shows that it may be possible to shrink and stabilise them naturally, by adopting intense life style changes. Following a Mediterranean diet, quitting smoking and following an exercise routine, all of which encourage the development of HDL (good cholesterol) are suggested.

HDL has 3 main benefits; it removes excess cholesterol from the tissues and arteries and takes it to the liver to be recycled. It has an anti-inflammatory effect against bad cholesterol on the artery walls, and it also provides anti-oxidant affects (meaning it protects cells and important chemical messengers in the body). In addition to the foods already mentioned in this section, Salmon, Avocado and berries can all help increase the ratio of HDL in the blood.

Foods that increase HDL in the blood, nuts, seeds, avocado, salmon, arranged on a wooden chopping board

Conclusion

It is evident that by adopting a nutrient rich diet we can assist our bodies to prevent, or at the very least help manage and alleviate symptoms of these common age-related conditions. Choosing a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats, as well as supplementation with essential vitamins like calcium, vitamin D and the B vitamins, alongside regular exercise, and beneficial sleep, can support our overall health as we age. By making these conscious and informed decisions about what we eat and the lifestyle choices we adopt, we can empower ourselves to take back control of how our body responds to aging, as well as boosting our energy levels and wellbeing in the process!

Disclaimer: This content has been produced purely for educational and informational purposes only. It is NOT intended to replace the advice, diagnosis or treatment of Healthcare Professionals and Medical Guidelines.

Make sure you join us next week in honour of World Sleep Day we will be taking a look at holistic ways to ensure a good nights sleep post 50!