Health and Wellbeing

Eating for the Elderly - Adding life to your years!

To make the most of our latter years, the maintenance of our independence and overall health is essential. Healthy eating and an active lifestyle can assist
in achieving and maintaining optimum health and wellbeing throughout the elderly years.

The Effect of Aging on Food Intake

With the natural process of aging, our appetite gradually decreases due to a variety of factors such as a change in hormones and chemicals in the body, poor dental health, medication and sensory decline (smell, sight and taste). These factors can lead to a decreased interest and intake of food. Subsequently, insufficient nutrient intakes may result which can adversely affect one’s health.Stay well nourished with these tips below:

  • Consume a variety of nutrient-dense foods.
  • Avail of a doorstep milk delivery, if available in your area.
  • Use foods that have been fortified with extra vitamins and minerals. Add extra nourishment to meals; for example, add milk to mashed potatoes or grated cheese over a pasta dish.
  • Moisten and soften hard food with milk, a suitable sauce or gravy.
  • If you get full quickly, ensure adequate intakes by eating little and often.

Health Issues common to the Elderly

Bone Health

Osteoporosis results in the weakening of the bones, making them more susceptible to fractures. The prevalence among the older population is quite significant as one in two women and one in five men over the age of 50 years will be affected by osteoporosis.

Calcium is an essential factor for bone health. According to a national survey, dairy foods are the highest provider of calcium in the diet of Irish adults, with milk, cheese and yogurt contributing 44% of the calcium intake. Tasty, easy to prepare dairy snacks include a cheese sandwich, porridge made on milk, baked potato with grated cheese.

Vitamin D is essential for the absorption of calcium. Sunlight offers the best source of vitamin D. Dietary sources are limited but include oily fish (salmon, mackerel, sardines), eggs and fortified milk. Also, vitamin D supplementation may be considered for older people, especially during the winter months.

Constipation

Constipation, resulting from infrequent bowel movements, can cause distress and a reduced quality of life among suffers.

Some tips include*:

  • Choose foods which are high in fibre e.g. wholemeal varieties of bread, rice and pasta, wholegrain cereals, fruit and vegetables and pulses.
  • Consume adequate fluids (see ‘Dehydration’)
  • Take part in regular physical activity. New guidelines recommend 30 minutes of moderate physical activity 5 days a week, or 150 minutes a week for those over 65 years of age, focusing on aerobic activity, musclestrengthening and balance. If illness or a medical condition prevents you achieving these recommendations, try to incorporate as much physical activity as possible into your day and speak with your GP for tips on taking regular physical activity safely.

* If constipation persists, you may need to visit your doctor for further advice

Dehydration

The sense of thirst decreases with age, therefore, the risk of dehydration increases among the aging population. Consequences of dehydration can include confusion, constipation, drowsiness, urinary tract infections and loss of balance. Adequate fluids should be consumed (fluid intake varies for each individual, however, general recommendations suggest an intake of 1.5– 2 litres of fluid per day for the aging population) - water, milk, tea and fruit juices all contribute to fluid intake.

Nutrient Focus

The intake and absorption of some nutrients can be influenced by age - nutrients of particular importance to this population include:

Calcium:

  • Research shows that calcium is associated with bone health, dental health and blood pressure management.
  • Dietary sources: milk, cheese and yogurt.

Vitamin D:

  • Essential for the absorption of calcium.
  • Dietary sources: Produced mainly from the action of sunlight on the skin, but this process declines with age. Dietary sources include oily fish, eggs, fortified milk.

Iron:

  • Required for healthy red blood cells.
  • Dietary sources: Lean red meat is the main food source of iron but it is also present in fish and poultry, green leafy vegetables, fortified cereals and eggs. Vitamin C (e.g. citrus fruit, berries) assists in the absorption of iron from ‘non-meat’ sources.

B12:

  • Research shows that B12 is associated with cardiovascular health and cognitive function.
  • Dietary sources: meat, milk, cheese, yogurt and eggs.

Did you know?

The average life expectancy in Ireland for women is 81.6 years and 76.8 years for men. In the past 80 years, life expectancy has risen by about 20 years for men and 24 years for women.

NutriMyth of the month

Myth: Protein is not an important nutrient for the elderly.

Truth: A study has highlighted the benefits of the protein provided by dairy and meat products for the elderly, such as improved muscle mass, immune status, wound healing, blood pressure, strength and function (Wolfe RR et al. Clin Nutr. 2008;27(5):675-84).

 

If you have any suggestions or ideas, we would be delighted to hear from you via email at feelinggood@ndc.ie or write to us at The National Dairy Council, 28 Westland Square, Dublin 2.


Don't miss our next edition ‘Nutrition during Pregnancy’ - available online from Monday 24th of August