Your nutritional needs often change as you age, we know that at Body Sculptors in Louisville, KY. It’s why we create individualized eating plans. No two people are alike and you may not be like your younger self, either. Even though you need all the building blocks you needed in your youth, your body may not be as efficient at absorbing them. Eating healthy snacks and healthy meals can help reduce the potential for malnutrition and nutrient deficiencies.
What’s the easiest vitamin to get that we often lack?
The answer is vitamin D. Vitamin D deficiency is rampant in the US, even though it should be easy to have enough. It comes from the sunshine hitting your skin and is made by the body. While overexposure to the sun can cause skin cancer, 10 to 20 minutes of direct exposure without a sunscreen is recommended. Older people, people in northern climates who can’t get enough sun during the winter months and those with darker skin to get enough have more of a problem getting vitamin D from the sun.
The amount of calories you burn as you age often changes.
People tend to slow down as they age and require fewer calories. While your metabolism does slow, loss of muscle mass with age plays the biggest role in the need for fewer calories. Fewer calories mean eating less, which could mean eating fewer nutrients. Watching the type of food you eat becomes far more important as you age. Dental issues can also change the type of food elderly people eat. You have less wiggle-room for adding unhealthy foods in your diet and far more need for extra nutrition as you become older.
Absorption of vitamins becomes more limited, so you need to increase your intake.
You need to increase your vitamin B12 as you age, since it becomes harder to absorb. It’s necessary for the healthy function of nerves, plus formation of red blood cells and cell metabolism. Getting more calcium from food is just as important for bones as getting enough vitamin D. Make salmon one of your food choices, not just for calcium, but for the healthy fats, too. Stay hydrated.. While hydration is important for younger people, it’s particularly important as you age. You tend to lose moisture more quickly the older you are. Dehydration can lead to UTIs and behaviors that resemble dementia.
- Avoid prepackaged food. They’re often over-processed and filled with additives but limited in nutrients. Instead, make smoothies if you’re short on time. If you have the vegetables and fruit already cut, it’s a snap.
- Obesity is the leading cause of preventable deaths and far more prevalent as people age. Watch your diet and make it healthy options. Also get plenty of exercise to help with weight control.
- One of the biggest issues faced by seniors is living alone or cooking for two. While it may seem cheaper to eat at the drive-through, it’s hard on your health. Do meal planning and freeze extra dinners for later.
- If you have dental issues, get your nutrients via a smoothie. Make sure you include the skin if it’s edible. It provides the fiber you need to be healthy. We can create a program that’s healthy for you, regardless of your age.
For more information, contact us today at Body Sculptors Personal Training