Nutrition Advice for the Aging and Elderly

While personal nutritional requirements are based upon individual need and not chronological age, there are some general truths concerning nutrition and the elderly. For example, lifestyle changes such as having less physical activity mean older people do not need as much food to fuel their activity. There are also specific nutrients and foods elderly people should either avoid or consume more of in order to lessen their likelihood of developing specific diseases, injuries and deficiencies.

Calcium

As people age they lose calcium from their bones, causing conditions like osteoporosis and brittle bones. Studies suggest calcium may also play a role in preventing certain cancers and helps keep blood pressure low. Elderly people should eat foods high in calcium like milk and other dairy products, or take a supplement or multivitamin containing calcium, every day to fortify their bodies with this essential element.

Fiber

The elderly are more likely than young people to be constipated or to develop gastrointestinal diseases. Eating whole grains and foods high in fiber every day is one way to keep the digestive system functioning properly. Foods high in fiber include cereals and grains, fruits, vegetables and bran.

Iron

People whose bodies do not have enough iron are at risk of developing anemia (a condition that results in lower oxygen levels in the blood). Anemia is common among the elderly. Iron strengthens the ability of red blood cells to carry oxygen throughout the body. The elderly should be sure to eat foods that contain a lot of iron including red meat, liver, certain grains and leafy green vegetables.

Sodium or Salt

The elderly should reduce their intake of sodium and salt. Doing so will lower their blood pressure and help them stop retaining water if they are feeling bloated.

Vitamin D

Vitamin D helps the body absorb calcium, phosphorous and other elements. It occurs naturally in some foods, but most people do not need to worry about consuming it because it is also synthesized naturally in the body when a person is exposed to sunlight. However, many elderly people do not spend an adequate amount of time outside or in the sunlight to synthesize vitamin D. They should be sure to eat foods high in vitamin D, including many varieties of fish, or take a daily nutrient supplement that contains vitamin D.

Water

Many people do not drink enough water every day and are at risk of developing problems associated with dehydration. These conditions include headaches, constipation and reduced or impaired kidney function. It is recommended that elderly people drink seven or eight glasses of water or other fluids each day.

Zinc

Zinc is a nutrient that helps the body heal injuries and promotes a healthy immune system. Elderly people should eat foods high in zinc including shellfish, red meat and whole grain breads.

Resources

United States Food and Drug Administration
United States Department of Agriculture Center for Nutrition Policy and Promotion National Institutes of Health (NIH)

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