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]