The Common Sense Approach to Nutrition

Today, the internet is saturated with information regarding what is ‘good for us’. It is also the source of an overwhelming array of the latest diet fads and exercise regimes. Confused? There is a simpler way to achieve and maintain good health as we age. This article focuses on how we can use a common-sense approach to help beat age related health problems.

Experts recommend eating a varied diet containing all of the available food groups. These are, vegetables, fruits, grains, dairy, healthy fats and protein. However, maintaining a healthy balanced diet may become more difficult as we get older. This is due to the fact that people can develop loss of appetite due to both physiological changes and social factors as they age.

Older adults may find they are less hungry, or crave the wrong kind of foods. For example, age related taste loss can lead to us craving more salty or sugary foods.

Research also shows that older people need less calories. This can be due to living more sedentary lives. Seniors also carry less muscle, so require less fuel. Unfortunately, this means that adequate portion sizes for older people should be smaller.

A good calorie control tip is to use smaller plates and bowls. This can trick the brain into believing your portion is bigger! Another way to control calories and avoid the dreaded middle-aged spread is to cook from fresh. Ready meals, takeaways or restaurant meals are often laden with high fats, salt and sugar. Cooking from scratch ensures that what you are eating is healthy. 

Of course, it is fine to treat yourself to the occasional meal out, but try and choose options that include vegetables and whole grains. If you need a touch of sweetness after your meal, you can opt for a fruit based dessert. Or if treating yourself to a takeaway, remember to eat it from your newly downsized plate. This allows you to keep track of portion size (plus you can save some for the next day!).

Drink plenty of fluid throughout the day. If you’re not keen on water, try milk, fortified beverages, or 100% fruit juice. As well as preventing dehydration, fluid also promotes better digestion. Fluid aids the breakdown of food, ensuring it moves through the digestive tract quicker (BDA).

Half and Half for the Best Nutrition

Half of your plate should consist of fruit and vegetables. As well as eating fresh vegetables, frozen and canned can also provide lots of healthy nutrition. Always choose the low sodium or no salt added option where available. Experts suggest eating a variety of different coloured vegetables. Dark green, red and orange are the some of the optimal colours to choose, as produce with these colours contain a high mix of essential nutrients. The British Heart Foundation has further information on the properties and health benefits of different coloured vegetables.  

Fruits can be added to meals for a healthy twist (think Pineapple in Sweet and Sour, or Jack Fruit in a curry). To help beat sugar cravings, you could swap sweet desserts for fruit. If access to fresh fruit is limited, there are other nutritious alternatives such as dried, frozen, or canned. Make sure your canned fruit is tinned in water or 100% juice, rather than sugary syrup.

The Association of UK Dietitians highlight that research (from outside of the UK) indicates we should eat wholegrain 3 times a day. Choose breads, cereals, crackers and noodles made with 100% wholegrain. Other foods that count as wholegrains are, corn tortillas, oats, bulgur wheat, millet, brown rice and amaranth. Fibre rich cereals will also help you to stay regular.

Look out for cereals fortified with Vitamin B12, as older people can be deficient. Reasons include, the autoimmune condition Pernicious Anaemia, diet, stomach and intestinal conditions (such as Chron’s) and Functional B12 deficiency. Certain medication can also decrease absorption of B12. Some examples are, compounds given to reduce stomach acid, and metformin given for the treatment of Diabetes. The NHS has further information on B12 deficiency . Protein rich foods from animal sources also contain vitamin B12. If you only eat a plant-based diet, there are foods available that are fortified with extra vitamins, including B12.

Nutrients to Keep Bones and Muscles Strong Post 50

In older adults our ability to absorb and store calcium and vitamin D decreases with age. This synergistic pair are vital to maintaining bone density. To increase Calcium absorption experts recommend three servings of fat-free or low-fat milk, yogurt or cheese each day. For those who are lactose intolerant, there are many lactose free products available. Alternatively, calcium fortified soy drinks are another good option. The Association of UK Dieticians (BDA) provide an excellent resource list of other good sources of calcium. You may be surprised at what foods can be a useful sources of calcium. For example, did you know that foods such as bread, kale, and even oranges contain it!

It is a well documented fact that we need to get enough sunlight to synthesise vitamin. However you can also increase your vitamin D levels, by eating fatty fish, mushrooms, egg yolks and cheese. Foods frequently fortified with vitamin D include types of milk (inc. plant based), orange juice and breakfast cereals. 

As we age, our bodies undergo a process called Sarcopenia. This involves progressive decrease of strength, muscle mass and function. Therefore, it is especially important that older adults eat the required amount of protein daily. Protein stimulates an anabolic response following exercise. Protein assists your body to repair miniscule tears in your muscle after working out, which in turn allows the muscle to grow bigger and stronger.  A varied daily mix of poultry, lean meat, eggs and seafood, as well as peas, nuts, lentils and beans should be consumed, as they are all low in calories and high in fibre. The British Nutrition Foundation advise consuming 0.75g per kg of body weight. This equates to 56g from men and 45g for women based on BW of 75kg for men and 60kg for women. See the foundations excellent resource on varied types of protein. Your protein intake should ideally be spread out across the day in order to optimise its benefits.

Nutrition to Combat Common Health Conditions

Poor diet can lead to a variety of serious health conditions. Dementia, Heart disease, Obesity, Diabetes and Hypertension are all common in older populations. Numerous studies have established a clear link between poor nutrition and the onset of health conditions especially in adults over the age of 65.

So, how we can use diet as a prevention over cure approach?

Sodium, sugars, and saturated fats have all been linked to common age-related conditions. The NIH state that they contain little to no nutritional value and so basically just ‘eat’ into our daily calorie limits. We should limit these in our diet, especially as we get older. Some proven ill effects of these ‘bad’ food groups include the development of diabetes and cardiovascular disease. Always try to choose lower sodium options and/or use spices and herbs to flavour food instead of salt. Choose fruits instead of desserts containing refined sugars, and limit your intake of fatty fried foods and processed meats.

Help Prevent Osteoporosis

As stated previously, one example of age-related decline is poor bone density. Bone is living tissue, and is constantly replaced throughout our lives. However, as we age, the cells that make new bone (Osteoblasts) don’t work as efficiently as they once did. This leads to a weakening and thinning of the bone structure, known as Osteoporosis.

Osteoporosis leaves our bones fragile, and more vulnerable to fractures. The causes of Osteoporosis can be multifactored. They include, gender and family history, plus certain medications. Calcium is the main building block of bones, and vitamin D helps bones to absorb calcium. As concentrations of both nutrients reduce as we get older, it is vital to replace them via good nutrition. This can be achieved either through diet, fortified foods, and  supplementation. The best way is to incorporate foods rich in calcium and vitamin D, such as dairy products and leafy greens into our diet.

Combating Cognitive Decline

Another age-related concern is of course, cognitive decline. Research suggests that a diet high in dietary anti-oxidants such as omega-3 fatty acids, vitamin E, selenium and zinc, may boost cognitive function and brain health.  

Some studies have shown that sticking to a Mediterranean or MIND (Mediterranean -DASH Intervention for Neurodegenerative Delay) diets can slow cognitive decline when compared with people who have eaten a more westernised diet. This typically contains more red meat, eggs, saturated fats and sugar than the Mediterranean or MIND diets. These diets involve eating only unsaturated fats like olive oil, healthy berries instead of other fruits, nuts, green leafy vegetables, whole grains, legumes and fish (including seafood).

Healthy Lifestyle Choices to Beat Metabolic Syndrome

Maintaining a healthy weight is paramount to reduce the risk of developing a condition known as Metabolic Syndrome. This is an umbrella term for a group of red health flags that include abdominal obesity, high blood pressure, impaired fasting blood glucose, high triglycerides and low HDL (good cholesterol). Combined, they put you at risk of developing diabetes, stoke, heart disease, or all three. The risk of developing Metabolic Syndrome increases with age. There are also proven links between Metabolic Syndrome and liver disease, plus some joint disorders such as osteoarthritis and gout. Metabolic Syndrome has also been linked to the development of some cancers. 

Metabolic syndrome is caused by consuming a diet high in fat and alcohol intake, smoking, and low levels of exercise (amongst others). Either one of these factors can lead to poor insulin resistance, high cholesterol and high blood pressure. In combination, they are a health time bomb.

The NHS recommends trying to lose weight by doing moderate to intense exercise for a least 150 minutes a week. They also recommend stopping smoking and eating less saturated fat, meat and dairy products (NHS). These foods groups can cause weight gain and raise levels of bad cholesterol (LDL) in your blood (BHF). Bad cholesterol can stick to your arteries causing hardened areas (plaques) to build up, eventually blocking the arteries and preventing blood flow (John Hopkins). 

Replace fatty foods with fibre-rich legumes, such as beans, peas, nuts, lentils and chickpeas. Whole grains, which include 100% wholegrain bread and crackers, corn tortillas, oats, bulger, millet, brown rice and amaranth are a great choice also. A wide variety of different coloured vegetables should be included. These foods all help regulate blood sugar levels. They also help you to feel ‘full’ after a meal, which aids in weight management, whilst also lowering levels of LDL in the blood.

You cannot remove fatty plaques entirely once they form. The British Heart Foundation state that Statins are one of the most prescribed drugs in the UK (BHF). Statins are given to help lower LDL levels and ‘shrink’ the plaques. However, research shows that it may be possible to shrink and stabilise plaques naturally, by adopting life style changes (Harvard Health). That said, you should always speak to your GP for advice before any decision regarding whether to take Statins.

Smoking is a major cause of plaque build-up so quitting is vital. Daily exercise is important as it keeps the blood moving so plaques cannot stick to the artery walls. A Mediterranean diet is recommended as it can encourage the development of HDL (good cholesterol) in the blood. HDL has 3 main benefits. It removes excess cholesterol from the arteries and tissues, and takes it to the liver to be recycled. It also has an anti-inflammatory effect against bad cholesterol on the artery walls. It provides anti-oxidant affects by protecting cells and important chemical messengers in the body.

As well as the foods previously mentioned in this section, eating nuts, seeds, berries, avocado and salmon is a good way to increase the ratio of HDL to LDL in the blood.

Get a Good Nights Sleep 

Poor sleep can be an additional factor in the development of age-related health problems. In brief, we could consider taking traditional herbals and supplements to help us relax. However, there are nutrients that can help support sleep too. Research shows that Magnesium can help with insomnia in older people. B vitamins can help reduce anxiety and promote sleep. Vitamin B6 helps to convert L-Tryptophan into Serotonin. This is then converted into Melatonin, the sleep hormone. Vitamin B3 activates Benzodiazepine receptors in the brain, which also promotes Serotonin production thus contributing to a good night’s rest. Other B vitamins can also aid sleep.

Conclusion

There are many factors that can lead to age related deterioration. Our major organs, bones and joints, and also our brain are all subject to the ravages of time.

But its not all bad news. We can make proactive changes to help prevent physiological damage from occurring.

This can be done with small simple gradual steps. Switch to a nutrient rich, lower fat diet and adopt lifestyle changes such as exercising more, drinking less alcohol, and quitting smoking.

Choose a Mediterranean inspired diet of vegetables, whole grains, lean proteins and healthy fats. Take regular exercise. Even a brisk 10 minute walk every day can help. Find distractions in the form of a new hobby to help you cut down on alcohol and cigarettes. The NHS has some great resources to reduce alcohol consumption and quit smoking for good.

Make sure you get enough sleep. If you are struggling to sleep, visit your GP to get advice and a health check to rule out any deficiency that may be contributing.

By making these conscious and informed decisions about what we eat and the lifestyle choices we adopt, we can empower ourselves to take back control of the aging process.

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