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Nutrient Tips for Older Women
As women get older, the body requires much less energy than when it was younger. The ability to digest and tolerate meals also decreases, which should limit the amount of food you intake. This is due to less active sense of taste and smell, with a lower secretion of gastric juices.
Even though as you get older your total food intake is lowered, your body’s need for most nutrients remains unchanged. It’s important to constantly provide the same amount of nutrients to your body, regardless of lowered energy levels.
Nutrition tips for women:
- Iron is recommended at around 30 mg per day. After menopause, women no longer lose blood so only the normal loss needs compensation.
- Extra calcium is crucial, especially for women who have already gone through menopause. As you get older, your bones are more susceptible to fractures due to continous loss of bone calcium.
- While most of your vitamin requirements aren’t affected by an increase in age, you will require less Thiamin, Niacin, and Riboflavin due to your lower energy amounts.
- Older individuals experience constipation as a common occurrence. This can be countered by an increase of dietary fiber. Dietary fiber is also beneficial in fighting diabetes and heart disease.
- As you get past your 70s and 80s, physical ability to chew up tough food becomes a problem. A diet for someone experiencing this should be soft and spongy, so it won’t hurt the gums. If the problem is more severe, a fluid diet can be implemented. This includes items such as custard, boiled eggs, steamed vegetables, grated salad, bananas, etc
Getting older in age doesn’t mean less physical activity, it simply seems that our body needs to be taken care of more because of increased vulnerabilities to injury and sickness. With the tips above and an overall healthy lifestyle, you should have a long, healthy, and adventure life well into your 80s and 90s.
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