Aging and Common Changes in Nutrition
With age comes a great many things. Wisdom, laugh lines, and grace are among a few of the things we may expect to gain with advancing years. There are also changes that affect your nutrition as you age, to be aware of. These may be well known, or take you by surprise. You may notice these in yourself or your loved ones. In this article, I will review aging and a few common changes in nutrition to expect, as well as some tips to help.
The Aging Senses: Sight, Smell, and Taste
As your eyes age, you may notice changes in your vision. This includes difficulty seeing up close and differentiating colours(1). Age-related macular degeneration, glaucoma, and cataracts are also common with aging eyes. So what does this mean for your nutrition? You may have trouble seeing your food on the plate or telling the difference between foods on the plate. Often times we use white plates at meals. If you have a meal, for example, of mashed potatoes, chicken breast, and cauliflower, that can be tough to see!
You may be surprised to learn that your sense of taste declines with age also. The number of taste buds you have decreases with age, making it difficult to distinguish between the five tastes: sweet, salty, sour, bitter, and umami(2). I oftentimes see clients who do not enjoy their meals anymore or opt to add sugar and salt to foods to make it taste better because of this.
Our sense of smell also declines with age. Sadly, it may become more difficult to smell foods being prepared. Both taste and smell work together and are crucial in meal enjoyment and appetite stimulation. With a diminished sense of smell and taste, you may notice appetite changes.
vision changes with nutrition and aging
My top tips?
Make your meals colourful! Try adding bright or dark coloured vegetables and fruits.
Try a coloured plate. Vibrant blue and red plates provide a great colour contrast to your foods.
Practice mindful eating: Think about the smells and what the food tastes like. Bringing awareness to the meal, may help with enjoying your food again.
Body Changeswith Aging
One very common body change with aging is your teeth. Dentists have a very good reason for trying to make sure you brush and floss! As we age, our teeth wear down after years of use. The gum line can also recede after years of hard brushing and/or gum disease(3). This ultimately results in brittle/broken teeth, the loss of teeth, and for some people, the need for dentures or dental implants.
What does this mean for what you eat? Without a strong set of teeth, chewing your typical foods may become difficult or impossible. You may end up choosing softer foods or avoiding foods such as raw vegetables and fruits, and meats in particular.
With age also comes a steady decline in muscle mass, which affects your strength and stamina to do activities of daily living(4). This age-related loss of muscle mass is called sarcopenia. The Alliance for Aging Research has a great video that explains this concept if you would like more information(5).
What does this decline in strength and stamina have to do with nutrition? You may find it takes more effort to get groceries, cook meals, or even eat. This can cause you to miss out on important nourishment for your body.
My top tips?
Visit your dentist regularly to preserve your oral health. Take proactive measures to keep your teeth in top shape so you can continue eating the foods you love for as long as possible.
Get regular exercise to improve strength and physical performance. Talk to your doctor before starting a new exercise program.
Follow Canada's Food Guide and include a variety of vegetables and fruits, whole grains, and protein foods in your diet.
Where can I get more support with nutrition for healthy aging?
If you would like more information on common changes to expect with nutrition and aging, I can help! I offer in person and virtual nutrition counselling support for healthy aging, metabolic conditions, and neurological conditions.
Read more about my services here: Virtual and In-Person Nutrition Counselling.
And remember to check with your insurance provider to see if you are covered for Registered Dietitian Services through your plan or health spending account. Dietitian services are also tax deductible!
References
National Institute on Aging. (2021). Aging and your eyes. National Institute on Aging. Retrieved December 7, 2022, from https://www.nia.nih.gov/health/aging-and-your-eyes#:~:text=As%20you%20age%2C%20it%20is,such%20as%20blue%20from%20black
MedlinePlus Medical Encyclopedia. (2020). Aging Changes in the Senses. MedlinePlus. Retrieved December 7, 2022, from https://medlineplus.gov/ency/article/004013.htm#:~:text=Your%20sense%20of%20smell%20can,odors%20from%20the%20nerve%20endings.
MedlinePlus Medical Encyclopedia. (2022). Aging Changes in Teeth and Gums. MedlinePlus. Retrieved December 9, 2022, from https://medlineplus.gov/ency/patientinstructions/000951.htm
Aging in Motion Coalition. (2021). What is Sarcopenia? Aging in Motion. Retrieved December 9, 2022, from https://www.aginginmotion.org/about-the-issue/
Alliance for Aging Research. (2021). Sarcopenia: Taking Charge of Your Muscle Health as You Age (60s). Retrieved December 9, 2022, from https://www.youtube.com/watch?v=Hoha6Yp2kxs.