Nutrition As We Age

By Megan Wroe MS, RD, CNE, CLEC

It seems about every decade there are noticeable changes in our bodies and minds. From hormone fluctuations and metabolic shifts to skin and hair color changes, our body’s needs evolve over time so it should come as no surprise that our dietary goals should shift as we get older as well. In this article we will review the main dietary areas of concern for aging and what we can focus on in our meals and snacks to maximize health in our older years.

Bone & Muscle Health

After age 30, humans lose about 3-8% of muscle mass every decade. After age 50, the body starts breaking down bone faster than it can build it. All this can be exacerbated by lack of movement and inadequate nutrient intake. Emphasize these nutrients to slow muscle degeneration and maximize strong bones:

After age 30, humans lose about 3-8% of muscle mass every decade. After age 50, the body starts breaking down bone faster than it can build it. All this can be exacerbated by lack of movement and inadequate nutrient intake. Emphasize these nutrients to slow muscle degeneration and maximize strong bones:

» Protein: Aim for 0.7-1 gram per pound body weight every single day. Or you can think of this as 30g per meal and 15g per snack.

» Calcium: Yes, dairy is an excellent source but consider other sources that are even more bioavailable such as bony fish, soy and sesame seeds!

» Magnesium: Eat 2 tablespoons daily of nuts and seeds and you’ll be halfway there with your magnesium needs. Other fantastic sources are avocado, poultry, fish and yes dark chocolate!

» Vitamins D3 and K2: While you can get some of these from sunlight and fermented foods, supplementation is often recommended over age 50.

» Hydration: Less talked about in the world of bone and muscle health, but dehydration can lead to muscle wasting and bone leaching. Drink ½ of your body weight in liquids each day and don’t forget the electrolytes! Add ½ teaspoon sea salt + ½ lemon into a glass of water every day.

Gut Health

As we age our gut lining weakens and thins, and our gut bacteria variety tends to diminish. This can lead not only to bowel concerns, but also to nutrient malabsorption which can impact all bodily systems. Keep your gut strong and fighting with the following key nutrients:

◊ Fiber: 5 cups per day of mostly veggies, some fruit will meet most of your fiber needs. Other great sources are legumes, whole grains and even fiber supplements.

◊ Fermented Foods: Kimchi, sauerkraut, kefir and yogurt are all excellent for probiotics. Aim for at least one serving per day.

◊ Minimize Sugar: Sugar will work against all that beautiful probiotic intake you got from fermented foods. Keep added sugar to a maximum of 6 teaspoons (24g) per day.

Cardiac Health

Our hearts work less effectively as we age but that doesn’t mean a weak heart is inevitable! There are so many things we can do from food to movement to keep a strong beating heart. Dietary areas to focus on here are:

• Eating the Right Number of Calories: Excessive caloric intake can be stressful for our cardiovascular system but so cannot eating enough. Consider working with a dietitian and getting a body composition analysis to find out how your calorie needs may have changed over the years.

• Electrolytes: Sodium, potassium and phosphorus are critical to heart function. Do not eliminate them. Aim for plenty of fruits and veggies and use sea salt when seasoning.

• Healthy Fats: Ditch the industrialized oils that are highly oxidized like canola, sunflower, safflower and vegetable oils. Lean on cold-pressed oils like olive and avocado and even better, eat whole food fats instead of oils like olives, nuts and seeds.

Energy Levels & Cognitive Function

Memory, focus and energy levels are all related to cognitive function which does not need to decline if we pay attention to how we use and what we feed our brains. In addition to quality sleep and challenging your brain often with puzzles, games, hobbies, education and social activities, maintain a brain health diet with the following:

◦ B Vitamins: Our energy powerhouses! Get your B vitamins from animal proteins like egg, fish and dairy, as well as plants like legumes and avocado.

◦ Magnesium: A repeater here! Eat the same foods you do for bone and muscle health to power up your brain too!

◦ Omega3s: Fatty fish is the ultimate source of these healthy fats. Aim for 2-3 servings per week alongside flax and chia seeds. If you can’t reach that goal, then reach for a supplement here.

Minimizing sugar is worth repeating here as well, since Alzheimer’s is often called Type 3 Diabetes.

This is literally just a sampling of ideas to improve your health as you age and minimize disease risk. We didn’t even touch on movement, stress resilience, sleep or social interactions! I hope you feel empowered by all the things you CAN do to be healthy in every decade!

Megan Wroe, manages St. Jude Wellness Center, an integrative wellness department of St. Jude Medical Center. St. Jude Wellness Center is located in Brea, CA and offers a variety of nutrition, fitness and restorative programs and services for prevention and condition management such as PD. Visit their website for more information: www.stjudewellnesscenter.org