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For example , calcium intake is important as people age , especially for women .
From the age of 50 , women are recommended to increase their intake of dairy foods , which are the main source of calcium , to four servings per day .
Men over 70 are advised to increase their dairy servings to three and a half , while younger men are recommended two and a half servings . Another area of concern is vitamin D .
Our skin synthesises a significant amount of vitamin D when exposed to sunlight . However , as we age , our ability to produce vitamin D diminishes .
Therefore , older people are recommended to obtain more vitamin D through their diet .
So , the requirements increase for individuals aged 50 and over , and then again for those above 70 .
It can be challenging to obtain vitamin D from food sources , although some options include fatty fish , eggs , and fortified breakfast cereals .
Luckily , supplements can also be a beneficial way to incorporate vitamin D into the diet , as it can be difficult to consume enough through food alone .
Another important aspect for older adults is protein intake .
In Australia , it is recommended that individuals over 70 consume more protein in their diet .
This is because , starting in our fifties , we tend to gradually lose muscle mass and strength .
One of the contributing factors to this is our reduced effectiveness in utilising dietary protein for muscle synthesis as we age , so increasing protein intake can help preserve muscle mass and strength .
Another challenge faced by older individuals is that their calorie requirements tend to decrease as they become less physically active .
But their need for other nutrients , such as vitamins , calcium , and protein , remains the same or even increases .
So , it ’ s important for older people to focus on nutrient-dense foods rather than those high in calories to ensure they still obtain all the necessary nutrients while consuming fewer calories per day
And then there ’ s fibre , another important aspect .
As people age , they have an increased risk of constipation , and fibre plays a crucial role in addressing this issue .
Unfortunately , dietary intake data shows that older people generally don ’ t consume enough fibre .
Good sources of fibre can be found in whole grains , fruits , vegetables and legumes .
Additionally , fluid intake is closely related to fibre consumption .
As people get older , their sense of thirst tends to decline , leading to under consumption of fluids among older adults .
When consuming sufficient fibre , it is essential to pair it with an adequate fluid intake to avoid exacerbating constipation .
Furthermore , there are two other factors worth mentioning .
The first is salt . As people age , their sense of taste may decline , leading older individuals to desire more salt in their diet .
However , we know that excessive salt intake is detrimental to blood pressure , which tends to increase with age .
Therefore , it is important to limit the consumption of salty foods and instead enhance flavour using herbs and spices .
The second factor is vitamin B12 . As we age , our ability to absorb vitamin B12 may decline for some individuals .
Therefore , it is crucial to undergo regular testing to ensure adequate levels of vitamin B12 .
Can muscle mass be improved through diet alone ? While diet plays a role in maintaining muscle health , it ’ s primarily through exercise , particularly resistance training , that we can significantly improve muscle mass .
Exercise has a more powerful effect on building and preserving muscle mass as it stimulates muscle protein synthesis , which creates new muscle tissue .
But a balanced and nutritious diet with adequate protein is essential to support muscle repair and growth in conjunction with exercise .
By engaging in regular exercise , older adults can significantly slow the progression of sarcopenia and maintain better overall muscle health .
What other factors besides diet and exercise contribute to healthy aging ? While diet and exercise are key factors in healthy aging , there are other important aspects to consider .
Maintaining a healthy weight is essential , as excess body weight can increase the risk of various chronic conditions .
Managing stress levels and adopting stress-reducing techniques , such as meditation or hobbies , can also contribute to overall wellbeing .
Sufficient sleep is crucial for physical and mental restoration , and it plays a vital role in supporting healthy aging .
Avoiding smoking and limiting alcohol consumption are important lifestyle choices that can positively impact longterm health .
Plus , maintaining social connections and engaging in activities that provide mental stimulation , such as learning new skills or participating in community events , contribute to a fulfilling and vibrant life in older age .
Taking a holistic approach to health and considering these various factors can promote healthy aging and enhance overall wellbeing . ■
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