As we age, our body changes. Some of us get grey hairs, we have more wrinkles around our eyes when we smile, and we often notice changes in our movements and abilities. And while our physical appearance changes, so does our internal systems, particularly how our body processes food and nutrients.
That’s why it’s important to change our diets as we age. In this month’s blog, we explain how adapting your diet as you age can make a huge difference to your overall health.
Diet changes as we age
We can often see the physical signs of ageing, but the internal changes aren’t as obvious. Even though we can’t see them in the mirror, our bodies are changing as we age. Our metabolism slows down, our appetite changes and our digestion adapt to this.
These changes often mean we need to change our diet. Some changes you can look for which indicate you might need to amend your diet are:
- Weight gain
- Weight loss
- Change in appetite
- Difficulties swallowing and chewing
- Easily bruising
- Fatigue
What to eat
Sometimes all it takes to create a healthy diet is knowing where to start. As you age, it’s important to opt for nutrient-dense foods rather than calorie-dense. This will maintain your energy and your overall bone and muscle health.
Here are some nutrients and food groups to try and include in your diet:
- Protein: it is essential for maintaining muscle mass and supporting our immune system. Aim to include adequate protein in every meal. Opt for things like lean meats, eggs, fish, tofu or legumes.
- Calcium and vitamin D: both are essential for bone health. Calcium strengthens bones and vitamin D helps your body absorb it. Opt for things like dairy products, spinach, fatty fish, like salmon and egg yolks. Also get out in the sunlight when you can!
- Fibre: to help with digestion and lower the risk of health conditions like heart disease and diabetes. Opt for things like whole grains, fruits like pears and apples and vegetables like carrots and broccoli. Things like nuts and seeds are also a great option.
- Healthy fats: these can support heart health and reduce inflammation. They are also vital to our brain health, which is important as we age. Opt for things like oily fish, nuts, avocados and olive oil.
- Water: staying hydrated is important for everyone. On top of six to eight glasses of water a day, you can also include things like watermelon, herbal tea, cucumbers and bone-broth soups into your diet to increase hydration.
Healthdirect has a helpful table which highlights how much of each food Australians should aim to eat, depending on their age.
What to avoid
Just like there are things you should add into your diet, there are things you should consider limiting. We know balance is the most important thing, so you don’t have to completely remove these items from your diet, unless a medical professional advises you otherwise, but sometimes, when it comes to these food groups; less is best.
- Processed and junk foods: highly processed foods often contain unhealthy fats, added sugars of lots of salt. Try to remove things like take away fast foods, processed meats like sausages and bacon, and pre-packaged meals.
- Sugary drinks and snacks: excess sugar can sometimes lead to weight gain, increase inflammation and lead to diabetes or heart conditions. Try to avoid things like sodas, juice and sweetened coffees, as well as cakes, chocolates and lollies.
- Excess salt: too much salt can have negative health impacts so try to avoid adding salt to meals or during cooking and choose low-sodium versions of packaged foods.
Top tips for staying healthy as you age
We all have different needs and challenges when we get older, but whether you’re running miles every day, or just taking it easy at home, there are a few things we can all do to stay healthy:
- Stay hydrated
- Adjust your diet to match your lifestyle
- Undertake appropriate exercise
- Ask for help if you aren’t sure about your diet or lifestyle changes
Working with Focused Health Care
The Focused Health Care team is here to help you at every stage of life. Our team of nurses are privileged to support people in a range of different circumstances with all their care, community and home needs.
When it comes to your diet and staying healthy as you age, we can support you with things like:
- Home cooking or the provision of pre-prepared meals.
- Coordinating appointments with allied health professionals like dieticians and speech pathologists, if you need support with food consistencies.
- Support doing your weekly shopping
Whether you need help every day, or just some days, our team is here for you. Contact us today to speak with one of our friendly staff about how we can help you maintain a healthy lifestyle as you age.
References:
[1] Healthdirect, Healthy eating over 60, accessed online 10 December 2024, https://www.healthdirect.gov.au/healthy-eating-over-60
[2] National Institute of Aging, Healthy meal planning tips for older adults, accessed online 10 December 2024 https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-meal-planning-tips-older-adults#:~:text=Choose%20foods%20with%20little%20to,and%20lentils%20to%20your%20meals
