As we age, our lean body mass and metabolic rate naturally decrease, leading to less effective absorption of certain minerals and vitamins. Elderly adults can be described as early as 65 years and beyond. “Can” because it all depends on if the individual follows a healthy lifestyle both nutritionally and physically. But this aside, as described, elderly adults often have smaller appetites and lower caloric requirements, but in turn need higher nutrient dense foods in their diets. But as lifestyle habits change so do their dietary choices as well as activity levels, resulting in the absorption of fewer essential vitamins and minerals, which can lead to dietary deficiencies. There are several reasons why these deficiencies may occur. Cognitive decline can lead to forgetfulness, resulting in inconsistent or poor eating habits. Financial constraints from a reduced fixed income limit resources for purchasing nutritious foods. Some medications interfere with nutrient absorption or interact negatively with vitamins and minerals in foods. Gastrointestinal issues impair nutrient absorption, as well as hormonal and neurotransmitter changes that can affect hunger and fullness signals, influencing food intake.
Common Nutritional Deficiencies and their Functions Amongst Older Adults
- Calcium which is essential for bone density and strength and a deficiency can impair mobility and increase the risk of fall-related injuries.
- Vitamin D which works with calcium to enhance bone density and a deficiency can lead to weaker bones.
- Magnesium which is important for blood pressure regulation and other bodily processes.
- Vitamin C which contains antioxidants and aids in wound healing and protein absorption.
- Vitamin B6 which is vital for protein absorption and cognitive function.
- Vitamin E which is an antioxidant crucial for the immune system.
- Vitamin B12 which is necessary for blood cell formation and nervous system function.
- Folate (Vitamin B9) which helps produce red and white blood cells and a deficiency can contribute to anemia.
- Potassium which supports bone health, reduces blood pressure, and lowers the risk of kidney stones.
- Fibre which promotes healthy digestion and reduces the risk of heart disease.
- Omega-3 Fatty Acids which may slow the progression of rheumatoid arthritis, Alzheimer’s disease, and macular degeneration, and improve cognitive health.
Nutritional deficiencies in older adults can develop over months or years, often stemming from issues in early life but manifesting in later years. To combat these issues, dietary changes are usually recommended, such as reducing saturated fats and sodium while increasing the intake of fruits, vegetables, whole grains, and fiber-rich foods. Additionally, specific vitamins and supplements may be advised to address particular nutrient deficiencies. By doing this can enhance their quality of life and reduce the risk of chronic diseases associated with aging. But sometimes this can be more challenging than it seems. Getting elderly help with shopping or meal delivery as well as being involved in social or volunteer groups that provide meals along with their activities not only allows for a meal, but also a social network which is a key factor in longevity and quality of life. This approach involves not only dietary adjustments but also considers the broader context of both their physical and mental health as well as lifestyle.
Not sure where to start or how to manage, please contact me below to get you started, first consultation is always free.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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