Healthy Aging With Nutrition

Aging promotes a loss of lean muscle tissue, body water, and bone mineral mass (density), and favors an increase in the proportion of body fat. As people age, their appetites and energy levels naturally decline. 

The issue is their nutritional needs do not! Older women need more calcium, magnesium, vitamin B12, vitamin K, boron, and vitamin D than when they were younger. Older women lose the ability to properly absorb vitamin B12 from meat sources. 

They are also prone to:

• Decreased nutrient absorption
• Slow metabolism & waste excretion
• A lessened sense of taste and smell
• A decline in saliva secretions and swallowing function
• Decreased gastric functioning (meat really takes a toll on the digestive system when you get older)
• A decline in liver function. 

Because blood glucose increases easier when you get older consuming less sugar is the best route to go. 

Studies have found that B12 and folic acid can have very positive side effects for older women. Folic acid helps to protect against heart disease and stroke, Alzheimer’s disease, and colon cancer. 

It’s especially important for those with dementia or any type of declining mental function.

Rich sources to include in your diet:

• Asparagus
• Avocado
• Banana
• Broccoli
• Pinto beans
• Fresh juiced orange juice
• Spinach
• Enriched grains
• Whole grain cereal with no added sugar
• Wheat bread

Take both folic acid and B12 together because folic acid alone can hide symptoms of B12 deficiency.