As we age, healthy eating becomes crucial, but for various reasons, many elderly individuals suffer from chronic nutrient deficiencies. Regardless of age, we all need a healthy and balanced diet to stay fit. However, as we age, dietary needs change. It sometimes becomes challenging to ensure adequate intake of essential nutrients like calcium, zinc, and folic acid. This situation can lead to problems ranging from a higher rate of infections to an increased risk of falls. Experts believe this issue will worsen with the aging population: the older people get, the more likely they are to be malnourished.
Malnutrition in the Elderly: Risk Factors
Many elderly individuals suffer from malnutrition, with those who are ill or living alone being even more susceptible. Some diseases like cancer can reduce appetite, while numerous medications deplete nutrients, increasing the need for essential nutrients like calcium or iron. Additionally, elderly individuals tend to use many medications that can interact with each other, reduce nutrient absorption quality, hinder digestion, or suppress appetite. Depression and loneliness, especially after a period of bereavement, can also affect a person's willingness to eat sufficiently.
Apart from health issues, social and financial factors influence the quality of nutrition for many elderly individuals. Often, they don't have enough money to spend on food, with its cost increasing regularly. This is one reason why elderly people have a limited diet, often based on inexpensive and nutritionally poor-quality products. Additionally, an elderly person may have difficulty getting to certain types of stores (no driver's license, no vehicle, etc.). Once again, sick or isolated individuals are more vulnerable.
Malnutrition in the Elderly: Revealing Signs
Unfortunately, identifying malnutrition is not as simple as it may seem. Rapid weight loss over the past three to six months is a good indicator that a person may be suffering from malnutrition. However, it seems that some overweight or normal-weight individuals also suffer from malnutrition. The latter can cause several health problems such as:
- An increased risk of infection or suffering from bruises and poor healing,
- Anemia (low red blood cell count, which can cause fatigue, headaches, and other symptoms),
- A longer recovery time after surgery,
- A greater chance of falling (loss of muscle tissue),
- An increased risk of premature death.
Malnutrition in the Elderly: Unequal Situations
Only 10% of independently living elderly individuals at home are believed to suffer from malnutrition. On the other hand, elderly individuals living in nursing homes or hospitalized are more likely to have inadequate food intake. This problem is still too rarely addressed by medical staff, often understaffed, who do not consider malnutrition a priority. However, it seems that sick and malnourished individuals stay in the hospital longer than those who receive special follow-up or meal enrichment through family involvement. Similarly, many studies estimate that at least 50% of elderly people living in nursing homes suffer from malnutrition for two main reasons: the poor quality of meals served (often prepared industrially), which struggle to stimulate appetite, and certain health problems among residents (Alzheimer's disease, dementia), which may simply cause them to forget to eat. For example, some may have several breakfasts a day.
Practical Tips for Eating Well
If you believe you are undernourished, talk to your doctor. However, a few simple changes can quickly improve the quality of your diet and thus your vitality:
1. Enrich your diet without increasing quantities
For example, add some fats like butter or olive oil to a potato to get more energy from a small amount of food. You can also spread your piece of bread with nut butter, rich in essential fatty acids and minerals (almond, hazelnut, cashew, sesame butter, etc.). Another option is to sprinkle salads and yogurts with wheat germ or ground flaxseeds to increase nutrient content.
2. Split your meals
If you can't eat enough at meals, this is the simplest way to enrich your daily intake of essential nutrients, favoring snacks of fruits, cheese, and nuts.
3. Cook and share
At the supermarket, meat promotions, for example, often involve large quantities (3 or 5 kg or more). This is too much for a single person or a couple, but it remains advantageous in terms of price. Take advantage of promotions by preparing dishes in advance and storing them in the freezer or sharing them with other elderly individuals. Everyone can take turns cooking, and this has the added benefit of creating social bonds.
Supplementing Your Diet with Supplements
We have selected a number of categories of dietary supplements for their contributions of essential nutrients. Far from exhaustive, this list provides guidance on the type of supplementation to prioritize!
- Spirulina is extremely rich in protein (50 to 70%) and antioxidants (especially carotenoids). It is used to combat malnutrition. Available in tablets or powder (preferably powder), it enriches the diet.
- Multi-vitamin complexes are perfect for compensating for nutrient overconsumption caused by heavy medical prescriptions or certain diseases that deplete essential nutrients.
- Antioxidants limit the effects of aging on the body. They are particularly interesting for the health and balance of hair, skin, and nails, and the prevention of degenerative vision diseases (AMD).
- Omega-3 fatty acids: 2/3 of the French population suffers from a structural deficiency in omega-3s, let alone the elderly. Additionally, omega-3s are renowned for their anti-inflammatory qualities, which are as interesting for the immune system as they are for emotional balance.
- Probiotics to strengthen the immune system and rebalance the intestinal flora after long-term medication (antibiotics, anti-inflammatories, corticosteroids, etc.).
- Echinacea for its immune-stimulating qualities, to limit repeated infections, synonymous with weakening overall health.
- Specific complexes for bone consolidation and joint comfort.