Nutritional and exercise needs for older adults

Nutrition for Adults Over Fifty:

Supporting healthy aging

The fundamental principles of good nutrition -- eating within one's calorie limit, plenty of fresh fruits and vegetables, and regular exercise -- remain constant regardless of the stage of life. However, there are certain age-specific recommendations for older adults regarding diet and exercise which are important to keep in mind to maintain a healthy body and attitude. For example, older adults have trouble absorbing the critical nutrient B12: eating more foods rich in B12 such as fish, chicken, and moderate fat dairy products are recommended (Jaret 2013). Dairy products are also an abundant source of calcium, a vital component in guarding against osteoporosis, which afflicts many elderly adults, particularly women. "Other good dietary sources of calcium include kale and broccoli, as well as juices fortified with calcium" (Jaret 2013). Vitamin D can facilitate the absorption of calcium. Hip fractures and broken bones can be particularly detrimental to older adults, given the difficulty of rehabilitating from a serious injury and also the psychological blow to their physical confidence. Older adults may also need more fiber and water than their younger counterparts to facilitate healthy elimination.

Metabolic rate slows with age, reducing calorie needs. People who have struggled with their weight throughout their lives may experience additional challenges while even those who maintained a healthy weight may struggle to keep pounds off. Obesity is just as if not more detrimental to the health of the elderly. "Obese elders have an increased risk of chronic diseases such as diabetes, hypertension, and heart disease" and metabolic slowing combined with increased difficulty in exercise can compound this (Getz 2013). Weight loss must be managed carefully, however, given that older patients are already losing muscle mass naturally as a consequence of aging and dramatic weight loss inevitably results in some loss of muscle as well as fat. Also, for some adults, eating too little rather than too much may be the more serious issue if illness, mobility, or even economic factors are interfering with their ability to consume adequate amounts of calories.

However, it is important not to solely focus on diet alone in terms of strengthening bones, preserving heart health, and reducing the risk of obesity: cardiovascular and weight-bearing exercise is also extremely important, regardless of the patient's age. Even older adults that begin a physical exercise program late in life show physical benefits (Pahor et al. 2014). Although historically aging has been associated with cutting back rather than increasing physical activity, seniors have distinguished themselves in a variety of athletic pursuits; activity must be appropriate within the individual's framework of mobility but does not necessarily have to solely be limited to light walking and gardening (although some activity, regardless of the level of intensity, is under almost all circumstances better than no activity) Exercise can produce profound positive psychological effects for older adults, improving both self-esteem and cognitive functioning. In a study of the effect of exercise on participants ranging in age from 19-93, "results suggest that exercise is associated with increased levels of high-arousal positive affect (HAP) and decreased levels of low-arousal positive affect (LAP) relative to control condition[s]" (Hogan, Mata, & Carstensen 2013).