Food, Glorious Food

by Jane Basley, Mobility Coach at Bodymanoeuvres Ltd

Food, glorious food is the famous song from the musical ‘Oliver’, an adaptation of the Dickens novel, ‘The Adventures of Oliver Twist’. In the musical, we see that workhouse boys complaining about their lack of food is not new. Many cultures have long recognised the importance of the natural world to human health.

What a different world we live in today, where food is now 365/24/7, and when we don’t feel like shopping or cooking we can get it delivered to our door. And the choices are endless, and unfortunately not all the choices are optimally nutritious.

Nutrition plays a pivotal role in maintaining health and vitality throughout our lives, but its importance increases as we age and a focus on a well-balanced diet is crucial for sustaining physical health, mental clarity, and overall quality of life. In this this article I am delving into the nutritional needs of people in two age groups – those aged 5075 and those aged 76-90 and examine the differences between the needs of men and women.

Nutritional Guidelines for Ages 50-75

Our bodies begin to change in several ways from the age of 30, but by the fifth decade the changes can begin to affect our dietary needs more. Our metabolism slows down, our muscle mass may decrease, and changes in the digestive system can reduce the efficiency with which our bodies extract nutrients from food.

Protein is essential for muscle repair and growth, and adequate protein intake can help to counteract the loss of muscle mass. Some sources include lean meats, fish, dairy, and even plant-based proteins such as beans and lentils.

Calcium and Vitamin D are both nutrients which are crucial for maintaining bone density as we age. Good sources of these are dairy products, green leafy vegetables, and fortified foods – those enhanced with extra nutrients like vitamins, fibre, and protein.

An adequate supply of fibre is also necessary as this aids in digestion and helps maintain blood sugar levels, reducing the risk of diabetes. Whole grains, vegetables, and fruits are excellent sources of fibre.

Nutritional needs can vary between men and women due to different body compositions and individuals’ general health.

Men require more calories, especially if they remain physically active. However, they must be wary of consuming too much saturated fat and should focus on incorporating healthy fats from sources like fish, nuts, and olive oil.

Women need to pay particular attention to their intake of iron and calcium. After the menopause, which varies for every woman, women have an increased risk of osteoporosis i.e. a health condition that weakens bones, making them fragile and more likely to break. This is where calcium is particularly important.

Nutritional Guidelines for Ages 76 -90

As we approach our later years, we need to adjust for more pronounced changes in our bodies. Our dietary needs and adjustments need to be sensitive to these changes.

Between 76 and 90 we require less calories daily as our metabolism rates drop further and daily physical activity may decrease as well. However, the need for vital nutrients remains high, or even increases. It’s possible to increase nutrient density with meals packed with vitamins, minerals, and proteins. Special attention should be paid to vitamins B12 and D, calcium, and high-quality proteins. If dental issues are present it’s important to find foods that are easier to chew and digest.

The other aspect that reduces as we age is when we know we are thirsty, as our natural sense of thirst can diminish. Therefore ensuring we take on water, at regular intervals is essential to prevent dehydration and its associated risks.

In the years 76-90 men might need to increase their dietary fibre intake to help their digestion and maintain heart health.

Women in this age group require more calcium and vitamin D to maintain bone health because they can be more prone to osteoporosis.

The Perils of Processed Foods

Processed food are everywhere today, but a reliance on them can have some particularly harmful effects on the elderly, as these foods often contain high levels of salt, sugars, and unhealthy fats, despite the convenience. These foods are linked to increased risks of high blood pressure, heart disease, and diabetes. Processed foods generally lack the essential nutrients that are needed in older adults.

Include whole grains and reduce or eliminate white bread and pasta; brown rice, quinoa, and whole wheat products provide more nutrients and fibre. Fresh fruits, and vegetables, are important and should be staples in the diet. Consider frozen fruit and vegetables too. Aim to buy lean cuts of meat and fish and less processed meat.

Even in our later years, it is vital to take care of ourselves, and our bodies, as best we can.