It is important to continue eating a variety of foods to get necessary nutrients throughout the golden years. Eating well helps keep you strong and enables your body to fight diseases better. Persons aged 65 or older are the fastest growing segment of the U.S. population. By the year 2030, the 65 and older set will number one in five. With the increasing median age of the population, a heightened awareness of the needs of this group is important. Unfortunately, some older Americans are not getting enough nutrients to stay healthy, and may suffer from malnutrition. Malnutrition in older people is a complex condition caused by a combination of factors in their lives. This is a serious health problem for the nation’s older adults.
What causes poor nutrition in older Americans?
Older Americans may not get proper nutrients because of a variety of conditions. This can happen for many reasons.
Poor Nutrition may result when a person:
A high-fat diet has been linked with cancers of the breast, colon and prostate. A reduced intake of fat helps control weight and lower the risk of heart disease. Because serum cholesterol levels tend to increase with age, choosing low-fat, low-cholesterol foods is particularly important for the elderly. Broiling, poaching, stir-frying, steaming, and microwaving are low-fat methods of food preparation.
Obesity, which is defined as over 20% above desirable weight, affects adversely many of the body's systems. It is associated with high blood pressure and an increased incidence of diabetes, heart attacks, certain types of cancer, and strokes. Variety, moderation, portion control, and regular physical activity are important in weight reduction and weight control. Diets that eliminate a food group or a nutrient are dangerous. Skipping meals is neither recommended nor effective; small, frequent feedings help the body burn more calories. Physical activity increases the metabolic rate, increases or maintains lean body mass, and improves cardiovascular conditioning.
To lose weight and to keep that weight off requires permanent changes in eating and activity habits. Changing long-standing habits demands time, motivation, commitment, and persistence. It also requires patience--just as the excess weight was gained over a period of time, so losing it will take a long time. The closer you are to your ideal weight, the more slowly the pounds will come off. Choosing lean cuts of meat and removing the skin from poultry are other ways of reducing fat.
Nutrient intake can be affected adversely by many factors. Many older people live alone and are unable to get around as easily as they used to. Lack of transportation or a physical disability may prevent an older person from going to the grocery store. This can restrict access to adequate amounts and variety of food.
High sodium intake aggravates high blood pressure in some individuals with this condition. A small amount of salt may be used in cooking, but no salt should be added to the food after it is prepared. A liberal use of herbs and spices can provide flavor.
Fiber is the part of plant food that the body does not digest. It keeps bowel movements regular and prevents constipation. Because of the decrease in GI motility that occurs with aging and the constipating effects of some medications, boosting the fiber content of the diet is particularly important for older adults. The older adult who complains of constipation should be discouraged from overusing laxatives, but instead should be urged to eat more fiber and exercise more often. The recommended daily intake of fiber is 25-35 grams. Whole grains, wheat bran, fruits, vegetables, legumes, nuts, and seeds are excellent sources of fiber. When increasing fiber in the diet, increase the amount of water too. At least 8 cups of liquid are needed each day. Keep moving. Being active helps keep you regular. Remember that moderation is key when increasing fiber content. Adding too much fiber to the diet too quickly can cause bloating, gas, and other uncomfortable symptoms.
Depression, loneliness, and a sedentary lifestyle can impact nutritional status by contributing to a lack of desire to eat or prepare food. Some may not know what constitutes a nutritionally well-balanced meal. Others may have trouble chewing or swallowing. Still others may need assistance with eating due to physical disabilities. Declining oral health, lack of teeth or poor-fitting dentures can also affect food intake. A healthy mouth, teeth and gums are needed to eat and poor-fitting dentures can interfere with eating. In addition, some medications and medical procedures and treatments may cause loss of appetite.
Effects of medications on nutrition
Drugs affect how the body handles nutrients. Conversely, nutrients can enhance or impede the effect of drugs on the body. Elderly people who take several medications or who are on long-term drug therapy are at increased nutritional risk. Pain medications can cause constipation. Antibiotics can produce diarrhea. Chemotherapy can alter taste sensation so that food seems bitter or totally bland. Chronic laxative abuse and overuse of vitamin/mineral supplements can be harmful.
Food can enhance or impair the absorption of a drug and alter the way it is metabolized in the body. Some drugs should be taken on an empty stomach (at lease l hour before or 2 hours after meals) and others should be taken with meals. All medications should be taken with a full glass of water or other allowed liquid. Doing so helps prevent dehydration and enhances drug absorption.
Good eating habits are based on moderation and variety. Eating foods from a variety of food groups every day will provide the protein, vitamins, minerals and calories needed for a healthful diet.