NUTRITION AND SENIOR CITIZENS

More and more research is proving that proper nutrition is a key part of well-being. “Diet” has become a dreaded word that may conjure up pictures of grapefruits or unusual food items. But “Diet” should refer to a healthful way of eating that will guide you to well being for many years to come.

As we age, our relationship to food changes along with our bodies. When we're younger, we might grab fast food on the run and not think twice about it. In later life, however, eating well can be the key to staying mentally sharp, emotionally balanced and energetic, with a strong immune system and a positive outlook.

Obstacles to proper diet, including emotional, lifestyle and physical factors crop up as we age. They include:

•  Lifestyle changes. Newly single seniors may not know how to cook or may not feel like cooking for one. People on limited budgets might have trouble affording a balanced, healthy diet.

•  Activity level. Seniors often cut back on activity for physical and medical reasons. Weight gain can result from the decrease in calories burned.

•  Metabolism. Every year over the age of forty, our metabolism slows down. This means that even if you continue to eat the same amount and kinds of food when you were younger, you're likely to gain weight because you're burning fewer calories. In addition, you may be less physically active now.

•  Taste and appetite. A diminished appetite is a normal part of aging. Your senses of taste and smell diminish, so you may be inclined to eat less or season your food more heavily than before.

•  Health issues. Physical ailments and prescription medications often negatively influence appetite.

•  Digestion. Due to changes in your digestive system, you generate less saliva and stomach acid as you get older, making it more difficult for your body to process certain vitamins and minerals, such as B12, B6 and folic acid, which are necessary to maintain mental alertness, a keen memory and good circulation.

•  Emotional factors. Emotional factors such as loneliness and depression can affect your diet. For some, feeling down leads to not eating and in others it may trigger overeating.

The factors noted above don't mean that we need to give up enjoyment of eating our favorite foods as we age. But they do mean that we need to pay attention to some specific nutritional requirements as we age. Examples of these requirements include:

•  Reduce sodium to help prevent water retention and high blood pressure

•  Monitor fat intake in order to maintain healthy cholesterol levels

•  Consume more calcium and vitamin D for bone health

•  Eat more fiber-rich foods to prevent constipation

•  Cut back on refined grains and sugar

•  Make sure you get the recommended amount of important vitamins and minerals by eating lots of fruits, vegetables, and whole grained foods

•  Increase your water intake, and

•  Participate in regular physical activity.

The first step to eating well is to learn what your body needs at this stage. Knowing what to eat, and how much or how little, is key to achieving and maintaining nutritional health. Begin by familiarizing yourself with general dietary guidelines and recommendations.

It may be wise for you to consult a healthcare professional who can evaluate your specific nutritional needs based on your medical history and current health profile, assess whether you need to follow a special diet, and recommend any necessary supplements.

New London Hospital offers Outpatient Nutrition Counseling for people of all ages. Jessica Roberts, LD is a Registered Dietitian with experience in working with people to help them eat better and live more healthfully.

Jessica can help you understand the relationship between any existing illnesses or conditions you may have and their impact on your diet. She can also provide information on how to lose weight sensibly and permanently, how to lower your risk for developing heart disease, and can provide healthful tips for preparing and storing food.

For further information on Outpatient Nutrition Counseling at New London Hospital, please call 526-5010.