aging wellwith a Healthy Diet

Nutrition in uences overall health and well-being, especially in the elderly. Many seniors are at risk of malnutrition which is associated with accelerated aging. Maintaining a healthy diet is known to be one of the main in uences for healthy aging.

Healthy eating habits and proper nutrition not only includes the process of food intake, but it also includes absorption, digestion and the excretion of food. The elderly tend to have more trouble with digestion and absorption of food, lower intake of nutrient-rich foods due to oral health, inability to chew, mouth dryness and decreased appetite, which increases their risk of malnutrition.

Inadequate nutrient intake can lead to de ciency-related diseases, with some including anemia, frailty, and blindness. Chronic diseases associated with aging include osteoporosis, cardiovascular disease and diabetes. Studies show that in the elderly, there is a decrease in healthy eating habits for nutrient rich foods (i.e., vegetables, fruits) and an increase in carbohydrates due to oral health, or tooth loss. An excessive intake of carbohydrates can increase your risk for diabetes and other comorbidities.

The following is a list of vitamins and minerals needed in your diet and how to increase your intake:

Iron:

The elderly are at higher risk for iron-deficiency anemia. Iron can help keep general energy levels up and preserve gastrointestinal processes, the immune system, and the regulation of body temperature.

FOOD SOURCES: spinach, sweet potatoes, asparagus, tomatoes, beets, kale, cereals, pork, meat, poultry, fish, beans eggs

Magnesium:

Plays a role in the immune response, nerve and muscle function, blood pressure regulation

FOOD SOURCES: Almonds, spinach, whole grains, cashews, peanuts, fortified breakfast cereals, black beans, peanut butter, avocado, dark chocolate, brown rice, plain yogurt, banana, kidney beans, salmon, chicken, broccoli, apples, tofu

Zinc:

Plays a role in immune function, wound healing, growth and development

FOOD SOURCES: cashews, chickpeas, yogurt and milk products, dark chocolate, pumpkin seeds, whole grains and ready-to-eat breakfast cereals (fortified with zinc), seafood, poultry, eggs, legumes (beans and peas), nuts, oysters, red meat

Calcium:

Important for bone health — elderly are at risk for osteoporosis, which increases the risk of falls

FOOD SOURCES: Greek yogurt (protein and calcium), cheese, cottage cheese, leafy vegetables (i.e., kale), almonds, oranges, salmon

Vitamin D:

Essential in older ages and facilitates absorption of calcium, also needed for bone health

FOOD SOURCES: fortified vitamin D milk or almond milk, mushrooms, salmon, tuna, beef liver, cheese, egg yolks

Dueto less sun exposure in the Northern Hemisphere, most people need to take vitamin D in a supplement form as few foods from your diet provide adequate vitamin D. Get your vitamin D levels checked and talk to your doctor

B Vitamins:

B vitamins are needed to prevent or reduce the severity of diseases

FOOD SOURCES: whole grains, meat, fish, poultry, dairy products, fortified cereals, spinach, oranges

Vitamin C:

Known for its immune defense mechanisms, wound healing properties

FOOD SOURCES: oranges, grapefruit, strawberries, cantaloupe, tomatoes, red and green peppers, broccoli, Brussel sprouts, cabbage, cauliflower, potato

Vitamin A:

Anti-aging effect on the skin and has also had a positive effect on cancer cells

FOOD SOURCES: liver, carrots, sweet potatoes, spinach, cantaloupe, mango, broccoli, bell peppers, apricots, winter squash

Vitamin E:

Immune supporting properties and has been associated with the reduced decline of cognitive abilities in Alzheimer’s disease and also the elderly

FOOD SOURCES: nuts, seeds, avocado, cereals, spinach, asparagus, broccoli, lettuce, onions, fortified cereals

Vitamin K:

An important role in blood clotting, calcium transport, and bone density

FOOD SOURCES: eggs, meat, tuna, kiwi, avocado, rhubarb, kale, broccoli, spinach, asparagus

Three more Three more important nutrients for the elderly:

Protein:

Important to prevent muscle loss.

FOOD SOURCES: chicken, fish, pork, turkey, eggs, egg whites, kidney/ chickpea beans, peanut butter (2 tablespoons), veggie burgers, tofu

Fiber:

Constipation is common in the elderly due to inadequate nutrient intake, dehydration or medications. Constipation is associated with decreased quality of life, OCD, anxiety, paranoid ideations, depression, psychosis

FIBER SOURCES: oatmeal, fruits (apples, berries, pears), vegetables, beans, whole grains

Water:

Hydration is important as being dehydrated has several health complications, such as constipation. Keep in mind that anything that is caffeinated acts as a diuretic and dehydrates you.

Making sure you eat healthy foods and maintain a complete diet is even more important as you get older. Developing healthy eating habits is a great way to make sure you look and feel your best while enjoying a better quality of life.

Tanya Ferber

Senior Helpers Home Care of Eastern North Dakota

Tanya is a Fargo native and holds a Bachelor’s in Nursing from North Dakota State University and a Master’s in Business from the University of Phoenix. She has a passion for being a trusted advisor and helping the elderly in her community and their families navigate options to ensure a better quality of life.

Senior Helpers provides dependable and affordable in home care at a moment’s notice. Visit seniorhelpers.com/nd/fargo.