As you age, your body’s needs evolve. You may notice decreased muscle mass, reduced flexibility, or memory challenges. These can all affect the amounts and types of nutrients your body needs to function properly. Understanding how nutritional needs change over time is important. From shifting calorie needs to essential vitamins that become harder to absorb, understanding these changes can help you stay healthy and energized throughout life.
Key Factors That Affect How Your Nutritional Needs Change Over Time
It is no secret that the human body changes over time. Many people fail to account for how these physical changes cause nutritional needs to change throughout life. It is far easier to continue eating as you always have than to adapt to changes. However, this can have serious consequences. Some of the biggest things to watch out for include reduced calorie recommendations, shifting nutrient demands, and lower fluid levels.
Calorie Needs
One of the biggest changes to dietary needs in aging adults is a lower required caloric intake. While adults in their 20s often need as many as 3,200 calories per day to sustain their bodies, those over 60 may require as few as 1,600. That means you must adjust food intake levels as you get older, preferably gradually throughout adulthood.
Failing to account for this difference can lead to weight gain and an increased risk for obesity-related disorders. For example, rates of heart disease, joint disorders, and type-2 diabetes are elevated in people with overweight or obesity.
Fluid Needs
Another major nutritional change associated with aging has to do with fluid intake. Some research shows that dehydration can speed up aging processes. This highlights the need for regular fluid consumption among older adults.
Many older adults experience less feelings of thirst. This is especially problematic because older adults have less fluid in their bodies to begin with. Already coming from a fluid deficit, the lack of thirst can quickly contribute to dehydration and associated problems. Drinking water, herbal teas, and nutrient-rich beverages can help maintain proper hydration.
Nutrient Needs
Current recommendations specify that older adults should focus on nutrient-dense foods. This means they have many high-quality and easily absorbed macro- and micro-nutrients, generally with low or moderate calorie counts.
Protein is one of the nutrients most neglected by people over age 60. This macronutrient is vital to maintaining health through the aging process, yet many adults get too little protein. Eating lean meats, beans, eggs, and other whole-food sources of protein can help older adults meet their bodies’ needs. This also is a great way to boost your intake of calcium, fiber, and vitamin D.
Vitamin B12 also deserves attention. It is directly linked to energy levels, metabolism, and brain functions. However, the body’s ability to absorb vitamin B12 declines with age. Choosing foods high in it, such as enriched breakfast cereals, shellfish, and dairy products, can help. If you are concerned, speak with a doctor about whether a supplement is right for you.
Factors That Impact How Nutritional Needs Change With Age
Many different factors impact the nutritional needs and diets of older adults. In general, these factors involve physical changes in the body and changes in social or activity patterns. Understanding what affects your needs can help you make adjustments for optimal health.
Physical Activity Levels
Many people reduce their physical activity levels as they age. This can contribute to lower calorie needs associated with aging. Decreased exercise can also affect the nutrients your body needs.
There are several reasons for lower activity levels in older adults, including poor balance and flexibility that can make movement difficult, fears about falling, lack of social support or motivation, and lower cardiovascular function. Some older adults may also find structured exercise programs cost-prohibitive.
Physiological Changes in Aging Bodies
Older adults can experience many physiological changes that impact eating habits and nutritional needs. Some examples include:
- Altered sense of taste: because food tastes differently, many older adults skip foods they previously enjoyed. They may also add more salt or sugar to foods to enhance flavors, which can lower their nutritional value.
- Gastrointestinal changes: GI functions often slow down with age. This can cause delayed stomach emptying, decreased appetite, and reduced nutrient absorption in the intestines.
- Oral health problems: Dental issues and dry mouth can affect how much and what people eat. They can lead to poor food choices and a lack of essential nutrients, such as fiber and protein.
Many other physiological changes occur that can impact how much and what you eat and how your body absorbs nutrients. It is important to discuss any changes with a healthcare provider to properly address how they affect your nutritional needs.
Chronic Health Conditions
Chronic health conditions often contribute to changing dietary needs. For example, arthritis and related joint disorders may cause reduced physical activity, which leads to a lower calorie demand, while heart disease may require you to reduce sodium intake.
On the other hand, you can also choose to eat to address specific health concerns. The mind diet is a good example. It focuses on nutrient-dense foods that support brain function and overall health.
Strategies for Improving Nutrition in Older Adults
In general, eating a proper diet that accounts for age-related changes is one of the most effective strategies for healthy living. This includes:
- Eating an appropriate number of calories for your age, sex, and physical activity level
- Getting enough physical activity — about 30 minutes each day is a good start
- Limiting your intake of highly processed foods and empty calories
- Reading nutrition labels to identify nutrients that your body needs
Many people also choose to include foods that are rich in specific vitamins. For example, omega-3 fatty acids are known to support heart, brain, and joint health. They may also play a protective role in hearing function, which makes them an important part of any nutritional plan for older adults.
Support for How Nutritional Needs Change Over Time
Elder Care Alliance operates residential living communities for adults over 55. We offer independent living, assisted living, and memory care options. Our communities offer balanced meals for residents that address how nutritional needs change over time. Contact us to learn more.
