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Stay Strong, Stay Independent

We all want to live life to the full, so good nutrition to stay strong and independent is important during aging.

With aging, our nutritional needs change. There is a natural tendency for appetite to decrease, along with a reduced energy requirement. Yet our requirement for some nutrients such as protein, calcium and vitamin D increases. This can present some challenges to staying strong and independent:

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Nutritional Issue Physical Consequence Implications

Decreased energy

Reduced appetite can unintentionally decrease energy intake below requirements.

Weight loss

Weight loss in the elderly is difficult to remedy, particularly lean body mass (muscle).

Malnutrition

Unintentional weight loss is a predictive factor for malnutrition:

4 to 5% of body weight within one year
10% over 5 to 10 years

Decreased protein

Inadequate energy intake is often coupled with reduced protein intake (protein-energy malnutrition).

Reduced lean body mass

Unintentional weight loss and reduced protein intake can exacerbate the natural loss of skeletal muscle associated with aging.

Increased risk of falls

Muscle loss results in decreased strength and is associated with increased risk of falls.

Inadequate calcium and vitamin D

Protein-energy malnutrition is commonly linked with inadequate micro-nutrition (vitamins and minerals).

Reduced bone density and strength

Calcium is essential for strong bones. Vitamin D is required for calcium absorption.

Increased risk of fractures

1 in 2 women and 1 in 3 men over the age of 60 will have an osteoporotic fracture in Australia.

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To meet nutrient requirements with a smaller food intake, the quality of an older person’s food is critical – it must be nutrient dense. Consumption of regular meals and snacks, including foods from all 5 x food groups across the day is essential. Those unable to meet their nutritional needs with food alone, may need nutritional supplements.

For more intormation, please download the Stay Strong, Stay Independent PDF