Old age and diet
September 19, 2020
Aging is accompanied by a limitation of physiological reserves in all organs. The main goal of geriatrics is to delay the onset of disease at the end of the normal human life cycle. The main factors that seem to slow down the rate of aging are: regular and balanced meals, the absence or moderate consumption of alcohol, maintaining a stable body weight, regular and sufficient sleep, abstinence from smoking and regular physical activity. Being overweight limits mobility, while being underweight is associated with easy fatigue and may predispose individuals to infectious diseases and osteoporosis. The physical and psychological changes that occur during old age or chronic diseases negatively affect the nutritional status.
Energy requirements decrease by 3% per decade, due to reduced physical activity and reduced lean body mass, as well as a slowing of the basal metabolic rate. Eating high amounts of meat can be harmful, increasing urinary calcium excretion and affecting kidney function. As we age, our ability to regulate blood sugar levels declines. Cholesterol levels increase with age until about age 65, as does body fat percentage in both men and women. It has been found by recent studies that eating a diet rich in monounsaturated fatty acids (olive oil) lowers cholesterol levels. Fiber also slows the rate at which sugars are digested and absorbed by the digestive system. This helps keep blood sugar levels more stable and prevents sudden blood sugar fluctuations. Fiber increases the volume of the stool and helps to empty the bowel better and prevent constipation. Water is an essential nutritional element and dehydration is the most common cause of hydro-electrolyte disorders in old age and nutrition.
Nutrient ingredient | Effect of age | Comments |
| Energy | It decreases. | Physical activity affects this reduction. |
| Protein | It should remain constant or increase slightly. | Legumes and grains, low in fat and high in fiber, are also good sources of protein. |
| Fiber | Reduced intake. Chance of constipation. | Inadequate fluid intake and reduced physical activity exacerbate the problem |
| Water | Decreased thirst and increased urinary excretion increase the likelihood of dehydration. | 6-8 glasses a day is enough. |
| Vitamin A | Absorption increases. | Supplementation is not usually necessary. |
| Vitamin D | Usually the intake is reduced, as well as the synthesis from the skin. | Small and daily exposure to the sun is enough. |
| Iron | Problems usually occur due to chronic blood loss and reduced stomach acid. | Gastric acid is necessary for absorption. Various medications can make the condition worse. Meat and vitamin C increase iron absorption. |
| Zinc | Both intake and absorption are reduced, but so are needs. | Medicines affect absorption. Appetite and sense of taste may be reduced. |
| Calcium | Intake may be low. Osteoporosis is common. | If the body does not tolerate milk, other sources must be found (yogurt, yellow cheeses). |
Kontopidou Irini
Clinical Dietitian, M.Sc.
www.adunatizw.gr