With age, bodies change significantly, which calls for changes in how we eat. To begin with, muscle mass begins to decrease. This decline begins in the 30s but generally becomes more noticeable in the 60s, especially in people who are not physically active, specifically with progressive strength training activities. Decreased muscle mass means a slower metabolism, which means fewer calories are needed to sustain daily life functions. At the same time, the nutrient needs for older adults stay the same or even increase. Eating nutrient-dense foods becomes even more important with age. Malnutrition is an increasing problem among older adults.
Malnutrition is defined as a lack of proper nutrition caused by:
- Not having enough to eat
- Not eating enough foods with adequate nutrients
- Regularly consuming excess amounts of food, especially “junk” food
- Being unable to utilize the food that one does eat, usually because of disease
The two common types of malnutrition in older adults are under-nutrition or over-nutrition.
Under-nutrition results from not eating enough food required to sustain daily functions, which may result in unintended weight loss over time. Older adults who are unable to eat enough calories or necessary nutrients to sustain daily energy needs may feel tired or become anemic.
Over-nutrition occurs when more food is eaten than required to sustain daily activities. This can occur when the diet remains the same but activity levels drop, or if more food is consumed than needed for energy.
Malnourished older adults face an increased risk of sarcopenia, a loss of muscle mass and function. Those who are not consuming enough nutrients, especially protein, may have a diminished ability to rebuild muscle. Those who consume more nutrients than what the body can utilize in the form of energy will have an increase in fat tissue. In addition to over- or under-nutrition, a decrease in physical activity also results in increased fat tissue and decreased muscle mass. Older adults with decreased muscle mass and diminished strength are at a higher risk for falls and for wounds that do not heal properly. Additionally, those requiring hospitalization are more likely to have complications and longer hospital stays than well-nourished patients.
A lack in nutrient-dense foods along with the reduced ability to absorb certain vitamins and minerals, such as B12 and magnesium, also affects the immune system. Infections can diminish appetite and decrease the body’s ability to metabolize nutrients. Increased infection and decreased ability to absorb vital nutrients results in a negative cycle contributing to malnutrition. Optimal nutrition is important for fighting off illness as we get older. Protein, essential amino acids, essential fatty acids and other micronutrients strengthen the immune system.
Some factors that affect adequate nutrition in older years include:
- Reduced funds and fixed incomes may make it more difficult to purchase high-density nutrients such as fresh produce.
- Medications may affect the absorption of certain nutrients.
- Chronic conditions such as arthritis in the knees and hips may make shopping more difficult. Arthritis in the hands affects cutting, chopping and cooking.
- Changes in the digestive tract reduce ability for the body to absorb certain nutrients.
- Dental problems, such as painful teeth and gums, make chewing more challenging.
- Diminished sense of smell and taste (some age-related, some medicine-related) reduces appetite.
- Isolation, depression and not caring to cook for one person can lead many older adults to not focus on making healthier food choices a priority.
Malnutrition among older adults is widespread, yet often goes unnoticed. Empowering adults in their 50s and 60s to make nutrition a top priority can inform decisions to improve nutrition in their later years. Many people are interested in eating nutritious foods and learning how to improve their diets but may feel overwhelmed in knowing how to sort through the information. Barriers such as understanding nutritional labels and sorting through product hype adds to the challenge of understanding healthier food choices. Providing older adults with knowledge and resources to make healthier food choices is important to empower individuals as they age.