Small changes can improve the nutrition of older people

We live in a society where food is plentiful. There is also a wide range of nutritional information available. However, different sources of information may be in great conflict with each other.

When your are deluged with information, it may feel easier to leave closer examination of the topic alone. An older person may ask: Why should I take an interest in my nutrition? Why should I not eat the foods I have grown used to over the years and whatever I feel like eating?

According to nutritionist Salla Mustonen from the Western Uusimaa Wellbeing Services County, however, it is worth reviewing your eating habits from time to time.

“With age, the body undergoes many changes that affect the metabolism and the need for energy and nutrients.”

With age, everyday physical activity and exercise may decrease. In this case, muscle mass begins to fade and body composition changes. People need less energy than before.

“It is important to remember that even though a person’s overall energy need typically decreases with age, the need for many nutrients may even increase. It is important for older people to eat a balanced and protein-rich diet,” Mustonen says.

Digestion undergoes many changes as we age, and the gut does not work as well as it used to. Changes in the sense of hunger and thirst, as well as taste and smell, are also common.

“Stomach acid production and expansion ability decrease, and the pancreas may also produce fewer digestive enzymes. The absorption surface area of the small intestine decreases and intestinal motility in the large intestine slows down. This may lead to stomach discomfort, constipation or weight loss. Oral health, where older people face more challenges than younger people, has a direct impact on eating.”

Many of the consequences are unpleasant and can take over everyday life.

“You are less likely to venture outside the home when your stomach is hurting. If your plate only contains a few different foods because the rest cause troublesome symptoms, this will lead to a one-sided diet that no longer provides enough nutrients. Poor nutrition and lack of exercise are reflected in energy.”

It is a good idea to stop and observe your body’s messages and compare your eating habits with the official nutrition recommendations. The signs that there may be something wrong with your diet may be subtle.

“Pay attention to the following: Has your weight changed? Do you suffer from abdominal cramps or pains? Are you having more trouble digesting food? Do you suffer from constipation? Do you have pain in your mouth; can you chew? Does hunger prompt you to eat? Do you have long intervals between meals?”

In general, good indicators include energy levels and whether physical activity has decreased due to lack of energy.

According to Mustonen, there are ways to support wellbeing through diet, and they are definitely worth a try.

“A more balanced diet and improved nutrition do not necessarily require big changes,” Mustonen says, listing ways to improve nutrition: Eat regularly; eat small and frequent meals. Eat enough protein. Cook vegetables if needed to make them more digestible. Eat slowly and chew carefully. Drink enough water. Remember to go to the toilet regularly to prevent constipation.”

Updated national nutrition recommendations are expected to be published in autumn 2024. The new recommendations are based on the Nordic Nutrition Recommendations (2023).

“Winds of change are also blowing in the Western Uusimaa Wellbeing Services County in terms of nutrition, as a nutrition service path for older people is being developed to serve the residents of the wellbeing services county in nutrition matters,” says Salla Mustonen.

Additional information: Nutrition for the elderly