By Dr. Alex Zand, Guest columnist
As a dedicated physician, I have observed the power of nutrition across all age groups and how it can not only alter patients’ everyday lives but also reshape their health trajectories as they age.
Over time, our bodies undergo various changes, including a gradual decline in metabolism, changes in nutrient absorption, and alterations in taste and smell. A balanced diet tailored to the special needs of seniors can contribute to physical vitality, mental acuity and an enhanced quality of life.
It is important to remember that it’s never too late for the opportunity to reverse or transform lifestyles through nutrition. Embracing healthier dietary choices and lifestyle modifications is an endeavor anyone can begin at any point in one’s life.
Seniors should take this message to heart, considering the challenges they may face, such as reduced mobility and a slower metabolism.
I often emphasize to my geriatric patients they are never too old to transform their habits and share insights on how vital organs like the liver can regenerate, the gastrointestinal system can improve and mental health can benefit from adopting healthier practices.
It’s a journey worth undertaking, regardless of age, to enhance overall well-being and enjoy a fulfilling life.
For seniors, the role of nutrition becomes increasingly vital, particularly in managing inflammatory responses, a key aspect for overall health. Inflammation, a natural process aiding the body in fighting infections and healing injuries, takes on heightened significance in seniors.
But chronic inflammation poses serious risks, including heart disease, diabetes, arthritis and Alzheimer’s disease. Understanding the impact of dietary choices on inflammation and opting for foods rich in antioxidants, such as fruits and vegetables, and those abundant in omega-3 fatty acids is a strategic approach to mitigating inflammation and promoting long-term health in the senior years.
Antioxidants help protect the cells from damage caused by unstable inflammatory substances. Examples of foods high in antioxidants include:
- Strawberries.
- Blackberries.
- Walnuts.
- Chia seeds.
- Spinach.
- Black beans.
- Dark chocolate.
- Green tea.
- Brown rice.
Another essential aspect of nutrition for maintaining good health as we age is digestive health. The digestive system breaks down food, absorbs nutrients and eliminates waste. It also hosts a diverse and complex community of microorganisms, known as the gut microbiota, which plays a vital role in regulating the immune system, metabolism and brain function.
As we age, the digestive system undergoes various changes, such as decreased saliva production, slower gastric emptying, reduced intestinal motility and altered gut microbiota composition. These changes can lead to various issues, such as constipation, acid reflux, malabsorption and increased susceptibility to infections.
To support digestive health, it is important to consume foods high in fiber.
Fiber helps promote regular bowel movements, lower cholesterol levels and control blood sugar levels. Examples of foods high in fiber include:
- Quinoa.
- Lentils.
- Oranges.
- Broccoli.
- Almonds..
- Whole grain bread or cereal
- Air-popped popcorn.
- Dried fruits.
- Root vegetables.
Probiotics, meanwhile, help replenish the beneficial bacteria in the gut, which can improve digestion, immunity and mood. Examples of foods high in probiotics include:
- Yogurt.
- Kefir.
- Sauerkraut.
- Traditional-aged cheeses.
Hydration is a third aspect of nutrition seniors should be mindful of.
Water is essential for every cell, tissue and organ in the body. It helps regulate body temperature, transport nutrients and oxygen, lubricate joints, flush out toxins, and maintain blood pressure and volume.
As we age, the body’s ability to conserve water decreases and the sense of thirst becomes less reliable. This can lead to dehydration, which can cause symptoms such as fatigue, headache, confusion, dizziness and urinary tract infections.
Dehydration can also worsen chronic conditions, such as kidney disease, diabetes and heart failure.
To prevent dehydration, it is important to drink enough fluids throughout the day, such as water, juice, milk, tea and soup. It is also advisable to limit the intake of alcohol, caffeine and salty foods, which can increase water loss and dehydrate the body.
Nutrition not only impacts physical health but also contributes significantly to managing inflammatory responses, digestive health and hydration levels, which are especially critical as individuals age.
It’s never too late to start. Seniors should take the time to analyze their nutritional habits to see where they can improve their choices to promote a healthy lifestyle. By making informed and mindful choices about what they eat and drink, seniors can enhance their health, well-being and longevity.
Dr. Alex Zand is a board-certified internal medicine physician for Greater Newport Physicians MemorialCare, whose interests include geriatric care, diabetes, hypertension, arthritis and women’s health, among many others. He has been practicing since 1998.
