Fit to Print Volume 23 Issue 3 September 2014 | Page 10
E AT S M A R T !
By Rachel Ezelius, RD
Eating Your Age
Nutritional Needs Evolve As You Age
W
ith good luck, good genes, and
good habits, why can't we
expect to live a long, happy life?
In the years following our teens we have
different phases, early adulthood,
midlife and older adulthood. Nutritional
needs will evolve over the years. They
can be used as fuel for a sport,
nourishment for a growing child,
enjoyment on a vacation, comfort for
depression, symbolism for traditions, and
part of every type of celebration. Food
often serves as the connection for
socializing. What we decide to do and
eat in our life may have a greater
influence on long life than do genetics,
health care systems, and the
environment. Studies have shown these
lifestyle factors account for
approximately half of premature deaths.
After smoking, nutrition and exercise top
the list of lifestyle factors. The good
news is individuals have some control
over the food and nutritional habits that
will either increase or decrease their
chances for a long and healthy life. Good
nutrition throughout adulthood will
reduce the risk of the leading causes of
death in later adulthood- namely, heart
disease, cancer, stroke, and diabetes. It
is worth caring about today. Nutrition
during adulthood supports an active
lifestyle, contributes to maintenance of
healthy weight, and promotes physical
and mental health and well being for
today and tomorrow.
Early adulthood is generally 20's and 30's.
Males may grow slightly in their 20's but
generally speaking growth has stopped.
Women are given a last chance to
strengthen their skeleton and maximize
bone health up until they are 30.
Calcium and Vitamin D should be
included in everyday eating found in
things like dairy and broccoli. Life gets
busy, and often food planning and
preparing moves down in priorities. Good
10
nutrition is a challenge when trying to
juggle many competing demands.
Good nutritional habits development
now is an investment in future health.
Harvard scientists found that every
one-serving increase in daily vegetable
intake decreases risk of heart disease
by 4 percent. Early adulthood is also
the time to consider eating a healthy
diet for pregnancy that includes
proper calories, nutrient intake, and
the right foods choices. The nutritional
emphasis turns to maintaining physical
status, continuing to build strength,
and avoid excess weight gain.
Midlife is during the 40's and 50's. Most
adults are reaching the peak of their
career achievements. Physiologically,
however most men and women find
that lifestyle habits of their 20's and
30's don't work as well in their 40's.
This often is from changes in hormones
and a decrease in activity. On average,
individuals start to gain weight after
age 40 and need to reassess their
earlier nutritional habits. Men
generally have a gradual decline in
testosterone levels, a decline in
activity level, but an increase in body
fat. For women, after cessation of
menstrual cycles a drop in their
estrogen leads to atrophy of tissues
and increased abdominal fat as well as
a greater risk of chronic conditions
such as osteoporosis and heart disease.
Calorie intake should be decreased to
accommodate the slower metabolism.
Vitamins and minerals also need to be
readjusted, for example, there is a
decreased need for iron after the
menstrual cycle stops. Midlifers are
also more likely to develop high blood
pressure. High blood pressure puts one
at risk for stroke, heart attack, heart
failure, kidney disease and early
death. So ideally, the diet should limit
salt to less than 1500mg which
Autumn 2014 FIT to Print
translates to only a 1/2 teaspoon of salt
a day. The main goal of midlife should be
to keep the heart healthy, maintain an
average weight, and stay strong.
Older adults that are in their 60's and
beyond, and they can now harvest the
fruits of earlier health habits. Good food
and exercise habits practiced over a
lifetime support continued enjoyment of
sports and daily activities. Obviously, this
is the age when the risk of medical
conditions increases. Studies have shown
that by the time the average person is 75
years old he/she averages 3 chronic
medical problems. Nonetheless, good
food choices can reduce risk, treat
chronic illnesses, and contribute to
quality of life. A common issue older
adults face is gastrointestinal problems
or disease. The gastrointestinal system,
which is roughly the length of a football
field, serves many functions, and as it
tires it may malfunction. One common
problem is GERD, that is the weakened
muscles result in acid reflux. Another is a
decrease in acidity in the stomach that
causes change in nutrients' ability to be
broken down and absorbed. The
intestines may also have decreased
motility or hyperactivity which will result
in constipation, diarrhea, or a food
intolerance.
What are the most powerful nutritional
habits that we can develop? The general
message is, no matter what age, a
person should eat a diet of variety and
moderation. This diet should help
maintain a healthy body weight when
combined with physical activity. The goal
should be to live and eat smart.
Rachel Ezelius is a Registered Dietitian who
manages Fitness Incentive’s
Eat Smart program. Questions? Contact her
by email: [email protected]