Malnutrition and the Elderly
Malnutrition is a real concern for the elderly in our western world.
Malnutrition isn't something we think a lot about in our highly industrialized western world, but the fact of the matter is that many of our country's elderly are malnourished. Some studies claim that the figure could be as high as 60 percent of seniors may be suffering from some level of malnutrition, and a recent Australian study put that figure at nearer to 80 percent. There are several possible reasons for this, not the least of which is declining affordability of quality fresh foods, and a lack of motivation to “cook for one”.
Body composition can also be part of the problem. As our bodies age, our digestive system may not work quite so efficiently as it once did, and when that happens, your body can begin to process food differently, and absorb nutrients less effectively. Water content of the body also declines with age, and the elderly become dehydrated quickly in comparison to younger people. Water is necessary to the effective absorption of many nutrients, so dehydration can negatively impact nutritive intake, as well. As a guideline, you should be taking in at least one ounce of water per day for every two pounds of body weight; in other words, a 150lb person should be drinking about 75 fluid ounces (approximately two litres) of water each day.
Carbohydrates are very important for the elderly. They are a major energy source, and keeping active is a vital part of healthy living. Without activity, digestion may slow down, and that can have a very negative impact on the body's ability to absorb nutrients. Keep the carbs ingested to the complex variety, as in whole grains and cereals, brown rice, and other high fibre foods, rather than the simple carbs available from processed white flour and sugar. Complex carbohydrates are not only better for your long-term health and support a clean digestive system, but they also “stick” with you longer, providing a constant level of energy rather than the quick bursts you may get from things like refined sugar or caffeine.
Sufficient protein is another important factor. The body uses dietary protein to maintain muscle and support a healthy immune system. The best way to get healthy is, of course, to stay healthy, and consuming high-quality protein such as lean red meats, poultry and fish is an important aspect of that.
While the dietary requirement for fat goes down as you age, it is still a necessary component of a healthy diet. Fats which are solid at room temperature are considered inferior to high quality, liquid fats such as olive oil. Dietary fat, at this stage of life, should be limited, not eliminated.
Calcium, of course, contributes to good bone health, something which many seniors, especially women, struggle with. A broken bone is no laughing matter for the elderly, and sufficient dietary calcium is an important safeguard against an unfortunate slip and fall turning into a long-term disability or worse. Studies have shown that 1200 - 1500Mg of calcium per day is not excessive, and can be attained through foods such as yogurt, cheese, broccoli and other dark green vegetables such as kale.
The symptoms of malnutrition can often mimic those of illness, disease, or even the natural process of aging. Lack of energy, loss of appetite, lightheadedness and disorientation or lack of ability to focus, mentally, can all be signs of a lack of proper nutrition, but because these symptoms also appear with age-related disease, it is not often considered that the real cause may be a lack of sufficient nourishment. Couple this with the fact that some medications which are commonly used in age-related conditions can actually suppress the appetite, the physical limitations which sometimes hinder food preparation, and possible financial restrictions, and you have a recipe for disaster. In a 1990 Washington State survey, it was found that 30 percent of seniors skip at least one meal a day, either due to lack of appetite or lack of resources.
When your appetite isn't what it used to be, it's even more important to make sure that the foods you do consume are as nutritionally dense as possible. Whole, unprocessed, natural foods with lots of calories and nutrients per serving, including such things as nut butters, multi-grain breads and cereals, fresh fruits and vegetables (including plenty of leafy greens and brightly coloured varieties), and protein-dense foods such as high-quality lean meats, beans and legumes, are all important components of a healthy aging diet.
For those who find themselves living alone after a lifetime of living with a partner or family, mealtimes can also be depressing. Depression can stop even the most active senior from cooking for themselves, thinking that “it's not worth it” to cook an entire meal, only to sit down to it alone. Family can help here, by visiting regularly and sharing meals, or by providing pre-cooked and frozen entrees which are easy to heat up, and sufficient to serve one. Programs such as Meals On Wheels can also provide a regular, balanced, hot meal when family cannot be there to share or assist.
As we age, our physiology changes. Combine that with changing activity levels and lifestyle adjustments, and it's no surprise that our dietary needs and ability to provide for those needs changes as well. Making sure that you are meeting or exceeding daily dietary requirements for nutrients will ensure a longer, healthier, and more active life.
