Don’t be surprised if your sense of hunger and thirst go down as the years tick up, as that shift is a natural part of aging. But even if you feel less hungry and thirsty, getting ample nutrition and hydration is as important as ever.
“It’s essential that older adults aim to make every bite count and focus on the nutritional density of their food to prevent malnutrition, dehydration and other nutrient deficiencies,” said Lana Knisely, a registered dietitian at UCHealth Jan Bishop Cancer Center.
Why appetite shifts: “With advanced age, we typically see reduced activity levels, a slower metabolism, muscle loss, a decreased sense of thirst and impaired absorption of certain nutrients,” Knisely said. “These shifts naturally lead to lower daily calorie needs and decreased appetite.”
Keep in mind that these changes impact everyone differently. While some factors are out of your control, a healthy lifestyle can help.
“Some people have done so much prevention through their diet and lifestyle, they may have staved off some of these shifts, such as muscle mass loss, and may not experience these changes as much as others,” Knisely said.
Choose nutrient-dense foods: Even though you might feel less hungry, it’s still important to properly nourish your body.
Take protein, for instance. Don’t eat enough, and your body may break down muscles to get the amino acids it needs.
“Then we have that double whammy of nutrient deficiency plus the natural breakdown of muscle mass that happens as we age, known as sarcopenia,” Knisely said.
Typically, Knisely encourages older adults to eat 1.0-1.2 grams of protein per kilogram of body weight every day (one kilogram is about 2.2 pounds). For a 170-pound adult, that’s 77-92 grams of protein daily.
Since aging impacts nutrient absorption, it’s important to get adequate levels of nutrients such as vitamin B12, calcium, vitamin D and iron.
“These collectively play roles in our cognition, nerve health, bone density and blood production,” Knisely said. “Talk to your primary care provider about these nutrients, appropriate lab tests and any medications that could further hinder their absorption.”
Aim for a balanced diet of whole foods, with a source of protein, fiber, healthy fats, and micronutrient-containing fruits and veggies in every meal. For instance, add nuts, seeds and fruit to your bowl of oatmeal, or make your sandwich with whole-grain bread, cheese, meat and vegetables.
Before trying supplements, Knisely recommends working with a dietitian for a full assessment.
“A dietitian can help guide you on which supplements might help, but we assess the whole person before giving recommendations,” Knisely said.
Stay hydrated: “The thirst mechanism that signals us to drink water naturally declines with age,” Knisely said. “Dehydration is a major concern in the older population, especially considering that our hydration needs are higher living at this elevation.”
For adults over age 65 with a low to moderate level of activity, Knisely recommends drinking half of their body weight in ounces of water each day. Keep in mind that activity levels, body composition and health conditions can all influence hydration needs, so stay connected with your primary care physician to determine what’s best for you.
Common signs of dehydration include constipation, recurrent urinary tract infections (UTIs), dry mouth and chapped lips, dry skin, darker urine, brain fog, feeling dizzy or lightheaded, and muscle cramps.
Water is best for hydration, but don’t hesitate to add a splash of juice for flavor or try sparkling water. Broth and soup count, as does herbal tea in moderation. Caffeine, however, can contribute to dehydration.
“A common complaint I hear is that if I drink that much, I’m going to be up all night,” Knisely said. “We need to start hydrating as soon as we wake up in the day and get hydration needs met a few hours before bedtime.”
Set reminders on your phone or use visual cues, such as lining up glasses on your counter and loading them in the dishwasher after each drink.
It’s never too late to start: “Any small step towards improving your health can have benefits,” Knisely said. “It’s never too late.”
For instance, staying hydrated can help decrease UTIs, while getting adequate B12 levels can result in better cognition.
“Choose one actionable goal at a time and really focus on that goal for a few weeks,” Knisely said. “Meeting nutrient and hydration needs produces healthier cells, which in turn helps with longevity and disease prevention.”
Susan Cunningham writes for UCHealth Yampa Valley Medical Center. She can be reached at cunninghamsbc@gmail.com.