Congratulations! You’ve just turned 60, and your family and friends just got together in a memorable celebration of this milestone. Now that the party’s over, though, you are left with the realization that, well, you are getting old. If this is you – or your parent(s) – now’s the time to think about the lifestyle adjustments you need to do to protect against, delay, or minimize the impact of those health conditions that inevitably will accompany your older years. What you eat is an important component of these lifestyle adjustments.

Changes in our bodies as we age

Multiple changes happen to our bodies as we age, and understanding these is the starting point of doing something to optimize your health in spite of these changes:

• Our cardiovascular system: Blood vessels – arteries and veins – stiffen as we get older. This causes our heart to work harder to pump blood, increasing the risk of elevated blood pressure and increasing the stress levels of heart muscles
• Our skeletal system: With age, bones tend to lose calcium and shrink in size and density, making them more brittle. The cartilage in our joints – the cushioning material between bones - shrinks and breaks down, increasing the risk of osteoarthritis. The lubricating fluid in our joints decreases, making them stiffer. Ligaments, the fibers that connect bones and joints, shorten and lose flexibility, contributing further to stiffness in the joints
• Our muscular system: Our muscles tend to lose mass as we age, leading to reduced metabolic rates and lower demand for calories in our diet. Loss of muscle mass reduces their strength, endurance and flexibility, potentially increasing the risks of coordination, loss of balance and falls. Combined with more brittle bones, the likelihood of fractures increases, and the rate of healing of these reduces
• Our digestive system: Weakened muscles in the digestive system may increase constipation, conditions like acid reflux, and, in older adults, drive fecal incontinence. The concentration of certain bacteria (heliobacter pylori) may increase, leading to greater incidence of peptic ulcers. Gastric acid and enzyme production may reduce, leading to lower nutrient absorption.
• Our bladders and urinary tracts: Our bladders become less elastic as we age, leading to more frequent urination. Weakening of bladder muscles increases the risk of urinary incontinence. In men, prostate gland enlargement may lead to difficulty in urination. A weakened immune system may increase the risks of urinary tract infections.
• Our brain and neural system: Our brains shrink as we age, and parts of the brain that are important for learning and memory may get impacted. The myelin sheaths that insulate nerves may degenerate, leading to slower transmission of neural impulses and slower reflexes or decreased sensation. Blood flow to the brain may decrease, and waste products in the brain may accumulate, increasing the risk of dementia.
• Our immune system: Our bodies produce fewer white blood cells as we age, which weaken our defenses against antigens and slows healing processes. A lifetime of accumulation of oxidative damage, combined with increased production of mitochondrial reactive oxygen species, increases the risk of inflammation and cancer.
• Our sensory system: Senses such as sight, hearing and smell may weaken as we age, reflecting the combination of degeneration of our sensory organs and an impaired nervous system.
• Our endocrine system: The levels of various hormones in our body changes, and target tissues become less sensitive to the hormones that control them. This drives changes in metabolism, reduced capacity to maintain bone health, reduced ability to manage fluid and electrolyte balance and more

Ageing related health challenges are further compounded by the interactions between these various systems in the body. For example, loss of muscle mass weakens the digestive system, the urinary tract, and even our sensory organs. Weakening of the skeletal system is correlated with weakening of the immune system as bone capacity for production of white blood cells and T-cells reduces.

While all of these health challenges associated with ageing of the body can sound daunting, fortunately there are protective mechanisms we can put in place in our lifestyles to delay these changes or reduce their impact on our health. Also, given the interlinkages between various systems within the body, improvements in any system have a compounding beneficial impact through their interactions with other systems.

Nutritional Interventions towards healthy ageing

There are several objectives that nutrition must serve towards healthy ageing:

These objectives can be met through a range of nutritional interventions (see Annexure for suggested food sources for key nutrients):

• Eat foods that are nutrient dense but not calorie dense, such as fruits and vegetables, whole grains and legumes, nuts and seeds, seafood and other lean proteins
• Increase protein intake to support muscle and bone health, to drive immune function resilience and to support the body’s mechanisms for cell and tissue repair
• Increase fiber intake for digestive health, blood sugar control and heart health
• Increase intake of critical micronutrients such as:

• Avoid / minimize empty calories, found in desserts, cookies, chips, carbonated beverages, alcohol and the like
• Limit intake of saturated fats and trans fats; opt instead for mono-unsaturated and poly-unsaturated fats
• Reduce sodium and sugar intake
• Hydrate adequately, as you lose your sense of thirst as you age

Other lifestyle changes

It is important to complement your dietary interventions with a few other lifestyle changes as you age. Key among these are the following:

• Stay physically active, focusing on aerobic activities for cardiac health, resistance training to minimize muscle loss, balance training, and even the performance of everyday tasks like cooking and cleaning
• Stay mentally stimulated – learn new skills, engage in new activities, engage in cognitive activities such as solving puzzles, practice memory exercises, engage in creative pursuits, travel to discover new places
• Increase social engagement – interact with family, friends or community groups for emotional and mental stimulation
• Have purpose, especially after retirement. Consider volunteering, mentoring, or challenging yourself to learn a new skill
• Manage your mental health – engage in spiritual pursuits like prayer or meditation, spend time in nature, take up yoga, practice mindfulness
• Get quality sleep, for at least 6-7 hours daily
• Get regularly health-screened, including at least one comprehensive annual health check-up
• Don’t delay! The sooner you make these nutrition and lifestyle interventions, and the more disciplined you are in adhering to these, the greater the benefits.

As we age, taking care of our nutrition is one of the most powerful ways to support a vibrant and active life. Making intentional choices such as eating nutrient-dense foods, staying hydrated, and avoiding empty calories can help counter many age-related health challenges. Coupled with regular physical activity, mental stimulation, and emotional engagement, a well-planned diet can serve as a foundation for a longer, healthier life.

Annexure: Suggested nutrient sources