Nutritional Changes in Later Life.
Throughout life your body goes through a lot, from growing bones as an infant, learning to walk/move, processing foods and thoughts, and so much more. As you age your body absorbs vitamins and nutritional needs like fibre or protein differently. The bodies changes are constant, adaptive, and there is no way to stop your body from aging. There are ways you can give your body the extra energy and support to the aging process. Your body has supported you through all the challenges of life, it’s time to double down on supporting it back. So let’s talk about it.
The body absorbing nutrients differently and lesser can put you at a higher risk for osteoporotic fractures, falls, and cognitive decline.
Fibre: Fibre is important especially in later life to aid in preventing constipation and preserving heart and digestive health. The recommended intake is 30 Grams of fibre daily. When your digestive health is happy, your over all mood tends to be happier too!
Protein: Protein is important in later life to aid in preserving muscle health and function as older adults tend to lose muscle mass as they age. Without enough protein in your diet you are at higher risk for fatigue, weight loss, and mobility challenges. It is recommended for an older adult to consume 1-1.2 grams of protein for every 2.2 pounds of weight. For example: if you weigh 140Lbs you should have about 70 grams of protein throughout the day. Milks, cheeses, yogurts, meats, nuts, etc are many ways to get unto that goal.
Calcium: Calcium is important in later life as it decreases the risk of osteoporosis, fractures, and in older populations diabetes. Just like they say for children that calcium builds strong bones, calcium maintains strong bones as you age as well. It is recommended that an older person consumes 1200mg daily.
Potassium: Potassium is important especially in later life as it is needed by all tissues in the body at all times. It helps the body maintain blood pressure, nerve transmission, and for proper muscle contractions. It is recommended that male older adults consume 3400 mg’s daily and women consume 2600 mg’s daily.
Vitamin B: Vitamin B deficiency in older adults is fairly common. It is important to get enough vitamin B as it is connected to cognitive decline, nerve damage, cardiovascular issues, and keeping your red blood cells healthy. Vitamin B-12 specifically is needed daily to improve and maintain a positive health. Where a younger adult may need 2.5 micrograms of Vitamin B-12 daily, an older adult should consume 10-12 micrograms daily. Vitamin B-6 is also important for red blood cell production but is more commonly found in foods.
Vitamin D: Vitamin D is important in later life as it aids in the absorption of calcium, improves muscle function, which can improve balance and fall prevention. It also improves the stability of the immune system. The recommended dosage for vitamin D is 20-25 micrograms daily.
Some great ways to gain these vitamins and nutrients outside of supplements are meals like homemade soups packed with vegetables, sauces for meats baked vegetable snacks, etc. Preserving your physical and cognitive health can start with what you put into your body and being mindful that as you age your body consumes things differently. Having an idea of how much you need and basing food around it can both aid in good, supportive meals but also the plan of knowing what to purchase which can aid in the financial portion of life.
I hope this post was educational for you and more on this topic to come!
Meal plans and recipes to come! These recipes will detail the benefits for each option.
