82: Nutrition Through the Lifespan-Older Adulthood

Nutrition Needs in Older Adulthood

• Changing Needs: Nutrition requirements shift with age, but all five food groups remain essential. 
• Caloric Intake: Women (71+) need 1,600-2,000 calories; men, 2,000-2,600, depending on activity level.
• Food Volume: Reduced intake can lead to deficiencies in calcium, zinc, iron, B vitamins, and vitamin E.
• Hydration: Older adults may not feel thirsty; it's crucial to drink water and limit sugary/salty drinks. Hydrating foods include cucumbers, watermelon, and soups.

Overcoming Roadblocks for Healthy Eating

• Budgeting: Older adults may face challenges cooking for one on a fixed income. Budgeting and seeking local food assistance can help.
• Physical Challenges: Dental issues or conditions like Parkinson’s can hinder eating, leading to malnutrition.
• Solutions: Incorporate dairy and plant-based proteins. Encourage social meals and consult professionals for assistance in overcoming physical eating challenges. Enhance flavors with herbs and new seasonings.

Nutrition and Alzheimer’s Disease

• Impact of Alzheimer’s: Affects over 6.5 million in the U.S., leading to difficulties in cooking and reduced appetite.
• Importance of Nourishment: Meal kits and delivery services can help ensure proper nutrition; reminders to eat may be necessary.
• Mealtime Strategies: Maintain routines, minimize distractions, assist with food preparation, and avoid forcing food as appetite declines.

Call to Action

Encourage creativity in food preparation for older loved ones to ensure they receive essential nutrients.

Resources: Connect with the National Institute on Aging for additional support and resources.

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Transcript

Brief Summary of objectives:

·       Discuss nutrition needs for older adults

·       Discuss overcoming roadblocks for older adults and healthy eating

·       Discuss nutrition and Alzheimer’s Disease  

• Topic 1: Nutrition Needs in Older Adulthood 
  • Point 1: As we age, our nutrition needs change, but the basics are the same. We have talked in previous episodes about the importance of incorporating foods from all five of the food groups to ensure you are getting the nutrients you need from fruits, vegetables, protein, dairy, and grains. These food groups are still important, but recommended daily servings and caloric intake requirements are going to be a little different, since we are not expending quite as much energy on a daily basis as we did when we were younger. Calorie needs for women age 71 and older range from 1,600 to 2,000 calories per day for women and 2,000 to 2,600 calories a day for men, and area dependent on level of activity. Those older adults who are sedentary, or only moving to support daily independent living need smaller serving amounts than someone who is active, meaning they are participating in activity equivalent to walking more than 3 miles per day at 3-4 miles per hour. 
  • Point 2: Lower food volume intake in older adulthood is often linked with physiological changes and can put individuals at risk for low intakes of calcium, zinc, iron, B vitamins and vitamin E. 
  • Point 3: Dehydration is common in older adulthood due to lessened sense of thirst and medications that increase risk for dehydration. This means your body may not be able to alert you when it is craving fluids. It is important for older adults to drink water often and limit beverages that have lots of added sugars or sodium. Low-fat or fat free milk and 100% fruit juice can also be a good way to stay hydrated while providing additional nutritional benefits. There are certain foods that can also aid in hydration, such as cucumbers, watermelon, lettuce, strawberries, tomatoes, celery, soups, broths, and stews. 
• Topic 2:  Overcoming Roadblocks for Older Adults and Healthy Eating
   
  • Point 1:  Trying to eat healthy on a budget can be challenging.  Many individuals as they age end up cooking their meals for one instead of two and are on a limited or fixed income at this point in their life, making it seemingly difficult to purchase healthy foods. The first step in healthy eating on a budget is determining how much you are able to spend on food. Once you have done that, look in the local paper or at the grocery store to see what is on sale. Many older adults are also eligible for home food delivery services, like meals on wheels or food assistance programs like SNAP. Some communities may also offer food distribution programs through local churches or non-profit organizations. 
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  • Point 2: Physical changes may make it difficult to enjoy eating. As we age, we tend to have more problems with our teeth or dentures, which can lead to difficulties chewing meat, fruits or vegetables and make eating more of a chore and not something to enjoy. Sometimes too, older adults may have Parkinson’s disease, have had a stroke, or have arthritis that can make it harder to cook or feed oneself. These challenges can lead to feelings of frustration or embarrassment and the desire to give up on eating, resulting in malnutrition. 
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  • Point 3: Some tips for overcoming these challenges include incorporating more dairy, fortified soy alternatives, beans peas, and lentils as a plant-based alternative to meats to ensure adequate protein intake. Sometimes, older adults crave social interaction and would be more likely to eat if they are able to share a meal with others, so community centers, churches, or civic organizations are all good places for senior adults to eat. Overcoming Parkinson’s or other conditions may be a little more challenging, but it can be helpful to see your doctor to be referred to an occupational therapist or work on some special exercises to strengthen your muscles. If food doesn’t taste quite as appealing as it used to, it is likely due to your sense of taste and smell changing, or certain medications that can change how food tastes. If you have an overall lack of appetite, this can also be the result of medication side effects, or due to lack of physical activity. Participating in more physical activity can help increase your appetite, along with providing lots of other health benefits. If foods just do not seem interesting anymore, try some different seasonings without adding salt, like lemon juice, vinegar, or herbs to boost flavor. 
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• Topic 3: Nutrition and Alzheimer Disease 
  • Point 1: Alzheimer’s Disease is just one type of dementia and affects about 6.5 million people in the United States age 65 and older. There are many challenges that come along with this type of cognitive decline, with remembering the proper steps to cook a favorite meal being one of them. Decline in overall appetite also poses a challenge to proper nutrition in adults with Alzheimer’s Disease. 
  • Point 2: It is still very important for people with Alzheimer’s Disease to stay nourished and consume healthy foods. There are many meal-kit services or food delivery services available that provide nutritious meals that are easy to prepare. Sometimes, people with Alzheimer's may also need to be called and reminded to eat.
  • Point 3: Mealtimes can be difficult for people with Alzheimer’s especially if they are no longer able to feed themselves. Sticking to a familiar routine can be helpful if the person is used to eating meals at a specific time or in a particular or familiar place. It may also be helpful to remove any possible distractions, like turning off the tv or radio and making the eating area quiet.  Meals can also serve as a social opportunity and need to be a positive and patient environment. You may also have to assist older adults with cutting the food into small pics or preparing it in a way that makes it easier for them to chew or swallow. It is important to keep in mind that as Alzheimer’s progresses, appetite can decline, so try not to force-feed or overfeed. The National Institute on Aging has a lot of helpful resources. 

• Call to action: If you have a loved one who is older, try to get creative and figure out new ways to prepare food so they get all the nutrients they need.