The changes associated with aging not only include physical transformations, but also subtle shifts the naked eye cannot see. Our metabolism slows with age, and we may experience a decrease in bone density and muscle mass. These changes affect how we men and women should approach their diets in recognition of the various ways their nutritional needs change at this point in their lives. “Any modifications to a diet should first be discussed with a physician, but the following are some ways aging adults can use diet to combat age-related changes to their bodies,” says William M. Healy, M.D.

  • Prioritize protein. The authors of a 2010 study published in the journal Current Opinion in Nutrition and Metabolic Care recommended that older adults consume between 25 and 30 grams of protein with each meal. The researchers behind the study concluded that such consumption could limit inactivity-mediated losses of muscle mass and function.
  • Overcome reduced production of vitamin D. People over 65 typically experience a decrease in natural production of vitamin D. Vitamin D is not naturally found in many foods, so aging men and women may need to rely on supplementation to ensure their bodies get enough of it. Vitamin D helps with anti-inflammation, immune system support, and muscle function, among other benefits. So, it’s vital that aging men and women find ways to get sufficient vitamin D.
  • Consume ample dietary fiber. The National Resource Center on Nutrition & Aging (NRCNA) notes that fiber plays an important role in the health of older adults. Fiber has been linked with heart health, healthy digestion, feeling full, and preventing constipation, which Healthline notes is a common health problem among the elderly. Though the NRCNA notes that older adults need slightly less fiber than their younger counterparts, it’s still a vital component of a nutritious diet. The feeling of fullness that fiber consumption can provide also is significant, as it can ensure adults who aren’t burning as many calories as they used to aren’t overeating in order to feel satisfied, making it easier to maintain a healthy weight.
  • Monitor intake of vitamin B12. Vitamin B12 is involved in a host of important functions in the body, including nerve function and formation of red blood cells. Vitamin B12 is most easily found in animal products, which many aging men and women must largely avoid due to other health concerns. Men and women can discuss supplementation with their physicians as well as alternative food sources of B12, such as fortified cereals, salmon, and other items.

“Bodily changes related to aging increase the likelihood that men and women will need to alter their diets in order to maintain their overall health,” advises Dr. Healy.

William M. Healy, M.D. practices concierge medicine, specializing in internal and geriatric health, with a focus on primary care, cardiovascular health, preventive and integrative medicine. Located at 2235 Millersport Highway Suite 100, Getzville, NY 14068, he serves all of Western New York and makes home visits, as needed. Call 1-866-341-7174, and learn more at www.mdvip.com/doctors/williamhealymd.