Ageing is a natural phenomenon that we all will encounter at some point in our lives, bringing inevitable changes to our bodies. Our body age can affect everything, right from metabolism to bone density. Even though these shifts are natural, consuming the right food for old age can help older adults maintain energy, strength, and independence.
How Does Your Body Change with Age?
It is important to understand age-related body system changes, as it will help you mentally prepare yourself.
Slower Metabolism
The muscle mass will decrease[1]. It will lead to burning fewer calories when you are resting.
Bone Density Loss
The bones are bound to become more fragile. It increases the risk of fractures.
Reduced Muscle Strength
Muscle loss (sarcopenia) is a common issue once you cross the 40 barrier.
Digestive Changes
Your body will find it difficult to digest food[2], and there will be reduced absorption of nutrients.
Weaker Immune Function
The body’s ability to fight infection starts declining with time.
Changes in Body Composition
You will witness less lean muscle and more body fat.
Female Ageing Body Changes
Most females out there keep wondering about the question: how do women’s body change as they age? Bone loss after menopause [3] is one of the most significant female ageing body changes. It happens due to the decline of estrogen levels and raises the osteoporosis risk.
The skin elasticity and muscle mass will also decline, and the hormonal changes can affect your metabolic levels and fat distribution. This often leads to increased body fat and changes in body shape.
Male Ageing Body Changes
As men grow, age-related muscle loss and cognitive decline with age become common concerns, impacting their memory, mobility, and overall quality of life. Testosterone levels decline slowly over time, affecting mood and energy.
For men and women alike,it is beneficial to include a nutritious supplement in your daily routine, such as health mix from Good Monk. It is a daily blend designed to support overall well-being and help maintain a healthier lifestyle in later years.
Body System Changes with Ageing
Cognitive decline with age and age-related muscle loss are some of the changes our body faces once we start ageing. The other effects of ageing on body systems are:
Circulatory System
Blood vessels will stiffen. It can raise blood pressure levels and increase the risk of heart disease.
Musculoskeletal System
The bones will grow thin, muscles will get weak, and there will be stiffness in joints.
Digestive Systems
Your digestive capability will slow down, and there will be a decline in nutritional absorption ability.
Nervous System
The reflexes will be on the slower side, and there will be potential memory changes.
Body Composition
There will be less muscle and bone in your body. But the fat levels will be on the higher side.
10 Best Foods for Old Age to Stay Active and Strong
Choosing nutrient-dense foods for seniors is essential for maintaining vitality and strength in later years.
Dark Leafy Greens
Dark leafy greens are rich in vitamin A, C, and K and antioxidants. They are ideal for individuals seeking food for weakness in old age, as they support bone and eye health.
Cruciferous Vegetables
They are high in vitamins, fibres, and cancer-fighting compounds. They are among the best foods for an old age person.
Blueberries
Antioxidant-rich foods for the elderly, such as blueberries, help protect the heart and brain and potentially delay the age-related cognitive decline.
Nuts and Seeds
Nuts and seeds provide healthy proteins, fats, and fibre. That’s why they are an excellent nutrition food for senior citizens.
Eggs
They offer high-quality protein, vitamin D, and B12 for cognitive and muscle health. It is essential, as what food is good for old age often includes sources of easily absorbed nutrients.
Fatty Fish
Fish like mackerel and salmon enjoy a high demand because of their omega-3 fatty acids benefits in ageing. It supports heart and brain function.
Plain Greek Yoghurt
Plain Greek yoghurt delivers calcium, protein, and probiotics required for bone and gut health, making it a nutritious food for senior citizens.
Garlic and Tomato
They help boost immunity with Vitamin C and anti-inflammatory compounds. It is an ideal choice of food for senior citizens with joint pain issues.
Whole Grains
Whole grains contain dietary fiber. You will receive fiber required for digestive health and steady energy after consumption.
Here are 10 more superfoods for seniors that you can read about.
Now that we have the list of food for old age people that can help them stay active and strong, it’s time to discuss the recommended supplements for older people.
Recommended Supplements for Older Adults
Even though a balanced diet is key, there are some nutrients that are harder to get alone from the food we eat. That’s why it becomes necessary to consume food supplements for senior citizens after consulting with a healthcare provider.
Fibre Supplements
Digestion and gut health supplements are important in old age. Fiber tablets and products like fibre fix from Good Monk support gut health and can improve digestion.
Probiotics
Probiotics are mainly found in supplements or yoghurt and support immunity and gut health. Try instant fruit mix from Good Monk for a delicious and hydrating way to boost immunity and support your digestion.
Vitamin D
It is essential for immune function and bone strength [4], especially if you have limited sun exposure. Try juice powder from Good Monk for a delicious and hydrating way to boost immunity and get a dose of vitamin D.
Omega-3 Fatty Acids
It helps support brain and heart health. The supplements are an ideal choice if your fish intake is low. Our milk mix powder will ensure that even children get a sufficient amount of omega-3 fatty acids
Multivitamins
Comprehensive products like Good Monk’s 50+ nutrition mix can help fill all nutritional gaps that are persistent in older adults. It makes an ideal health drink for senior citizens, or can even be added to their regular food.
Conclusion
Ageing surely brings physical changes, but encouraging healthy eating for senior citizens and nutritious food for senior citizens is the first step towards maintaining the health of our elders. Small lifestyle changes like starting the day with nutritious food, like an orange drink, will improve health a lot.
Hop on to Good Monk today and boost overall health, energy, hydration, and immunity. Healthy ageing is a blessing to have!
FAQS on Body Changes With Age
Why Does the Body Slow Down With Age?
The body slows down due to hormonal changes, loss of muscle mass, and reduced activity levels.
What Food Is Good For Old Age?
A diet rich in berries, green veggies, nuts, fatty fish, etc., helps support healthy ageing.
How to Stay Healthy in Old Age?
Eat a balanced diet, stay active, get regular checkups, consider supplements, etc., are some of the factors that will help you stay healthy.
What Are The Best Food Supplements For Senior Citizens?
Probiotics, Vitamin D, and Omega-3 Fatty acids are some of the best food supplements for senior citizens.
References
[1] https://www.webmd.com/healthy-aging/how-much-does-your-metabolism-slow-down-as-you-age
[3] https://my.clevelandclinic.org/health/diseases/21837-postmenopause
[4] https://www.webmd.com/healthy-aging/ss/slideshow-aging-vitamins-older-people
Related articles:
Managing bone health in old age
About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.
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