Aging requires a certain amount of change in your approach to things such as exercise and diet, but it doesn’t necessarily require the amount of wholesale lifestyle alteration many myths would have you believe.
You’ve probably heard a lot of stories about how your body will change, but the fact is, everyone experiences something different when it comes to aging. To clarify some of this, we’ve compiled a list of some common myths and important facts about food and nutrition that you’ll want to know as you surpass the age of 50.
You’ve probably heard a lot of stories about how your body will change, but the fact is, everyone experiences something different when it comes to aging. To clarify some of this, we’ve compiled a list of some common myths and important facts about food and nutrition that you’ll want to know as you surpass the age of 50.
Myths
The following are myths you may have heard or have seen written about on the web, but are not necessarily true. While some people experience these things, they are not universal and changes such as this may be indicative of larger health issues.
Your Metabolism Slows and You Need to Eat Less
Research shows that the metabolism slows between 3% and 5% regardless of gender after the age 50. How much dietary change does this require is the important question to answer here. If we’re talking about 5% of a healthy person’s daily calories, that’s maybe 100 fewer calories per day, or roughly one slice of bread.
Loss of Appetite is Normal
While loss of appetite can be tied to a number of things such as stress, reaction to medication and acute illness, it is not a guarantee in older adults and even in these cases, typically should not persist. Studies show that at most, 30% of older adults experience chronic loss of appetite. Also known as anorexia of aging, a lack of hunger may be related to gastrointestinal issues or lung cancer. In the case of those suffering from Alzheimer’s or dementia, a loss of appetite can be an indicator of the severity of disease progression as loss of vision, smell and taste, or the ability to recognize food, is often a sign the disease has progressed to a more advanced state. It’s important to maintain a regular eating habits even when not hungry to keep the metabolism performing consistently.
Diet Matters Most
Diet is obviously a major factor in health as we age, but of course it cannot be all we consider when we look at the full picture of our mental and physical health. Exercise, stimulation of the brain and social connections all play important roles as well. And even with a healthy diet, many people find that they need supplements to support a health and wellbeing rather than simply searching for it in food. This is because the body does become less efficient at absorbing some vitamins and nutrients essential to your health.
The More Supplements the Better
While a trip to the health food store may convince you otherwise, supplements are not always a good thing and you should consult your doctor on what supplements you actually need in your diet. For example, older adults concerned about osteoporosis may be led to believe that increasing their calcium intake will improve bone health, but excessive calcium intake in older adults can lead to kidney stones.
Facts About Nutrition After 50
The National Institute on Aging lists a number of healthy foods for older adults to eat and when it comes to amounts, the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (DHS) also provide dietary guidelines. Included in those guidelines are some general principles to follow. These include:
- At least half the grains consumed should be whole grains
- Get the recommended amount of poly and monosaturated fats from nuts, seeds, fatty fish and avocados. Fats added during cooking should come from plant-based oils.
- Seafood should be consumed at least twice a week.
- Eat a variety of fruits and vegetables that come in many different colors.
- Don’t eat many solid fats and limit foods that contain saturated or trans fats.