by Brenda Heather, B.S. in Foods, Nutritons & Wellness Studies
While it is true that we all will get old, our choices of the day have a tremendous impact on how we age, with few other things as important as nutrition. The food we eat can impact our muscles, bones, brain, and immune system, and reduce the risk of chronic disease throughout our lives. Fortunately, the basics of healthy ageing from nutrition are simple and not complicated, and there are a few proven principles easily accessible to everyone that can be adopted now.
Protecting Muscle Mass
Muscle loss is a natural process called sarcopenia that begins around age 30, while inactivity and aging also contribute to increased muscle loss. Not only is lost muscle mass a cosmetic problem, but it can also impact balance, metabolism, and the daily functioning of a person, and has been linked in older adults with fall risk. Eating a balanced diet with protein at regular intervals throughout the day can help to prevent the loss of muscle cells in the body and promote muscle growth. Dietary protein needs are higher in older adults than younger adults when expressed on a kg of body weight basis because the body's efficiency in utilizing dietary protein decreases as age increases. Combining protein with resistance exercise is even more effective, and the two go hand-in-hand to stimulate muscle protein synthesis.
Supporting Bone Health
In early adulthood, bone density is highest, but decreases over time, and is increased significantly in women after menopause as a result of the changes in their hormones. The two nutrients most closely associated with bone strength are calcium and vitamin D; the latter helps the gut absorb calcium. Calcium can be found in dairy products, leafy greens, and fortified foods, and vitamin D can be obtained from limited sunlight exposure, fatty fish, and fortified foods. Protein also helps to support bone health by helping to make collagen, the matrix that allows bone to bend and fracture.
Guarding Brain Function
Diet may have a significant protective effect on cognitive decline – one of the most dreaded forms of ageing. Fats found in fatty fish, walnuts, and flaxseed—especially in diets high in them—are linked with improved cognitive outcomes, which may be due to the role of these fats in the structure of cell membranes in the brain. The Mediterranean-style diet, which includes vegetables, olive oil, whole grains, and moderate amounts of fish, has been widely researched for its connection to a reduced risk of cognitive impairment and dementia. Berries and colorful vegetables are rich in antioxidants, which could counteract the oxidative stress that is considered to be one of the ways in which aging affects the brain.
Maintaining a Resilient Immune System
As people get older, their immune function tends to decline; this is known as immunosenescence, and makes older individuals more susceptible to infection and less likely to recover. Zinc, vitamin C, and vitamin D are all involved in the function of immune cells, and the lack of one or more of these nutrients can have a noticeable effect on immune responses. In addition to nutrients, a wide variety of foods can benefit the gut microbiome, a system now recognized to be closely linked with immune regulation in the rest of the body. Important here, too, is protein intake, as antibodies and immune cells themselves are composed of protein.
Managing CD Risk
Most of the age-related conditions that are closely linked to aging have a strong diet component, such as type 2 diabetes, cardiovascular disease, and some cancers. Refined sugar and processed foods can cause inflammation and insulin resistance, contributing to the deterioration of aging. On the other hand, diets rich in fibre, healthy fats, and low in processed foods are always linked with lower rates of these chronic conditions. Fiber especially helps maintain healthy cholesterol levels and stable blood sugar; on top of that, it provides nourishment for healthy gut bacteria that make compounds associated with lower inflammation in the body.
Hydration is Often Overlooked
As one gets older, one's sense of thirst wanes, and older people are at greater risk of experiencing chronic mild dehydration without knowing it. Dehydration may impair brain function, kidney function, and even make a person dizzy, which is a risk for falling. Drinking fluids regularly throughout the day – even if you do not feel thirsty – is an easy but important aspect of healthy aging nutrition.
Building Sustainable Habits
The diet consistently associated with healthy aging is not exclusionary, but the following healthy eating plan: Eating plenty of vegetables and fruit, having enough protein throughout the day, increasing consumption of healthy fats such as olive oil and fish, choosing whole grains over refined grains, and drinking enough water throughout the day. All of these changes do not have to take place instantly. Changes that occur over years and decades accumulate over time when you make them small and steady, such as changing your breakfast from refined grains to a protein source. It is not about one magic food or nutrient; it is about regular care and feeding of the body over the decades - and then some to ensure vitality, focus, and autonomy in the years to come rather than weakness and loss.
