top of page
Copy of Gray Elegant Fashion Blog Banner.png
Search
kellycontentnutrit
5 min read

Nutritional Support for Healthy Ageing


As we age, our bodies go through changes that require a little more attention to stay healthy, energetic and strong. Nutritional needs evolve and we often need fewer calories, but our nutrient needs may increase. Certain nutrients can become more difficult to absorb or are depleted at faster rates. These changes may increase our risk of nutritional deficiencies as we grow older.



Common Nutrient Depletions as we Age

  1. Vitamin B12: Absorption of B12 decreases with age due to changes in stomach acid production. It is essential for many functions including the formation of neurotransmitters, red blood cells and DNA. Low levels may lead to fatigue, memory issues, and even nerve problems. Vitamin B12 is found in animal products like meat, dairy, and eggs but not in plant foods, so supplementation may be necessary for those following plant based diets.

  2. Calcium & Vitamin D. Both are critical for maintaining bone density, which naturally declines as we age. Vitamin D helps the body absorb calcium, and both are essential for preventing osteoporosis. Vitamin D also supports immune health. Our main source of Vitamin D is from sunlight and as the skin’s ability to make Vitamin D decreases with age this may lead to deficiencies. Smaller amounts of Vitamin D can be found in fatty fish, mushrooms, eggs, and fortified foods. Calcium can be found in dairy products, leafy greens, and fortified plant milks.  Vitamin D supplements may be required in the winter months when we have less sun exposure.

  3. Magnesium: Involved in hundreds of bodily functions, magnesium supports muscle health, nerve function, and heart health. Depleted magnesium levels may lead to muscle cramps, fatigue, and increased risk of cardiovascular problems. Leafy greens, nuts, seeds, and whole grains are good sources of magnesium.

  4. Omega-3 Fatty Acids: Omega-3s are essential components of every cell in the body and are powerful anti-inflammatories.  They are vital for supporting immune, heart and brain health and may reduce the risk of cognitive decline as we age. Food sources include fatty fish like salmon, and nuts and seeds, especially walnuts and flax or chia seeds.

  5. Zinc: This mineral is often deficient in the older adult and is vital for immune health, wound healing, cell growth, the building of proteins, cognitive function and is even involved with taste and smell!  Animal food sources include meat, fish and other seafood, whilst plant sources include nuts and seeds, spinach, avocados and mushrooms.

  6. Fibre: Digestive health may slow down with age, leading to constipation, reduced absorption of nutrients or other gastrointestinal issues. A fibre-rich diet from fruits, vegetables, whole grains, and legumes can help promote gut health and a healthy gut supports a healthy immune system.

  7. Antioxidants: Nutrients like Vitamin C, Vitamin E, and selenium help fight oxidative stress, which may accelerate ageing and increase the risk of chronic disease. Antioxidant-rich foods like berries, nuts, and dark leafy greens are essential for healthy ageing. Consuming a variety of different colours of fruit and veg increases our exposure to a plethora of different plant nutrients and antioxidants.




To support healthy ageing, focus on these nutrition priorities:


  1. Protein: Muscle mass naturally decreases with age, so it’s important to include enough high-quality protein to maintain strength and mobility. Aim for lean meats, fish, eggs, dairy, legumes, and plant-based protein sources like tofu, beans or lentils and ensure lean protein is a component of every meal.

  2. Hydration: As we age, our sense of thirst can diminish, leading to dehydration. Drinking plenty of water and eating hydrating foods like fruits and vegetables is important to keep the body functioning properly.

  3. Heart-Healthy Fats: The risk of heart disease increases with age, so it’s important to include heart-healthy fats like those found in olive oil, avocados, nuts, seeds and fish. These fats can help support healthy cholesterol levels and reduce inflammation.

  4. Nutrient-Dense Foods: As caloric needs decline with age, it’s important to focus on nutrient-dense foods that provide essential vitamins and minerals without excess calories. Prioritise fruits, vegetables, whole grains, healthy fats and lean proteins. Try and eat 30 different types of plants per week which can include not just fruit and veg, but also tea, coffee, herbs/spices, grains, legumes and nuts/seeds.

  5. Limit sugar, refined carbohydrates and ultra-processed foods:  Excessive intake of sugar and refined carbohydrates can cause inflammation in our bodies, increasing disease risk. Replace refined carbohydrates such as white bread and rice with their wholegrain counterparts and on the occasions that you do eat them combine them with lean proteins and/or healthy fats to balance blood sugars.  Ultra-processed foods are often laden with sugars, saturated fats and artificial additives so it’s best to swerve these as much as possible.





Making mindful nutritional choices that support your body’s changing needs can help support a vibrant, healthy life as you age.Small changes in your daily diet can make a big impact over time!


Disclaimer: This article is for information only and does not replace medical advice.  Any supplements should only be taken under the guidance of a nutritional expert or health care professional.



References

Barbagallo, M., Veronese, N., & Dominguez, L. J. (2021). Magnesium in Aging, Health and Diseases. Nutrients, 13(2), 463. https://doi.org/10.3390/nu13020463

Bojang, K. P., & Manchana, V. (2023). Nutrition and Healthy Aging: A Review. Current nutrition reports, 12(3), 369–375. https://doi.org/10.1007/s13668-023-00473-0

Chalcraft, J. R., Cardinal, L. M., Wechsler, P. J., Hollis, B. W., Gerow, K. G., Alexander, B. M., Keith, J. F., & Larson-Meyer, D. E. (2020). Vitamin D Synthesis Following a Single Bout of Sun Exposure in Older and Younger Men and Women. Nutrients, 12(8), 2237. https://doi.org/10.3390/nu12082237

Dorrington, N., Fallaize, R., Hobbs, D. A., Weech, M., & Lovegrove, J. A. (2020). A Review of Nutritional Requirements of Adults Aged ≥65 Years in the UK. The Journal of nutrition, 150(9), 2245–2256. https://doi.org/10.1093/jn/nxaa153

Hansani Madushika Abeywickrama, Mieko Uchiyama, Tomoko Sumiyoshi, Akiko Okuda, Yu Koyama, (2024). The role of zinc on nutritional status, sarcopenia, and frailty in older adults: a scoping review, Nutrition Reviews, Volume 82, Issue 7, Pages 988–1011, https://doi.org/10.1093/nutrit/nuad094

Kassis, A., Fichot, M. C., Horcajada, M. N., Horstman, A. M. H., Duncan, P., Bergonzelli, G., Preitner, N., Zimmermann, D., Bosco, N., Vidal, K., & Donato-Capel, L. (2023). Nutritional and lifestyle management of the aging journey: A narrative review. Frontiers in nutrition, 9, 1087505. https://doi.org/10.3389/fnut.2022.1087505

Kaur, D., Rasane, P., Singh, J., Kaur, S., Kumar, V., Mahato, D. K., Dey, A., Dhawan, K., & Kumar, S. (2019). Nutritional Interventions for Elderly and Considerations for the Development of Geriatric Foods. Current aging science, 12(1), 15–27. https://doi.org/10.2174/1874609812666190521110548

Li, S., Xiao, X., & Zhang, X. (2023). Hydration Status in Older Adults: Current Knowledge and Future Challenges. Nutrients, 15(11), 2609. https://doi.org/10.3390/nu15112609

Panda, A., & Booth, S. L. (2022). Nutritional Aspects of Healthy Aging. The Medical clinics of North America, 106(5), 853–863. https://doi.org/10.1016/j.mcna.2022.04.008

Troesch, B., Eggersdorfer, M., Laviano, A., Rolland, Y., Smith, A. D., Warnke, I., Weimann, A., & Calder, P. C. (2020). Expert Opinion on Benefits of Long-Chain Omega-3 Fatty Acids (DHA and EPA) in Aging and Clinical Nutrition. Nutrients, 12(9), 2555. https://doi.org/10.3390/nu12092555

 

 


Comments

bottom of page