How nutrition can help in the ageing process?

Rate this post

Can a nutrition plan help in the ageing process?

Ageing is an unavoidable process that occurs throughout the life cycle, from conception to death. The last few decades of human history have seen a significant increase in life expectancy as a result of medical advancements. However, it appears that the ultra-modern life-supporting technologies installed in healthcare facilities have failed to provide quality of life and functional ability. Let us not confuse the absence of infirmity with good health.

Senescence begins to emerge to some level after the mid-40s, however it is relative and arrives a little early for some people and rather late for exercise aficionados. It intrigues us as to what can make this path of ageing attempt possible. Perhaps the answer lies in the science of nutrition.

As per the best nutritionist in Bangalore, nutrition as the most important aspect of health and well-being, is frequently thought to be outdone by drugs; nonetheless, there have been numerous cases where appropriate nutrition performed better than anything else in healing old age diseases.

Individuals over the age of 60 are considered elderly by the World Health Organization (WHO). Nutritional deficits and nutritional issues are more common in older adults. As the aged are more likely to develop comorbidities, specific micros and macros play a significant role in sustaining optimum health.


Calories-Beyond the age of 30, the body composition varies throughout time, necessitating careful nutritional attention. As people age, their basal metabolic rate declines, resulting in less lean muscle mass and less participation in physical activities. However, the requirement for protein, vitamins, and minerals does not decrease and may even increase.



Proteins- Impaired anabolic processes result in diminished skeletal tissue mass and protein reserves in the body. Protein diet of 1 g/kg body weight is recommended to meet protein synthesis requirements. Protein-rich foods include 2-3 servings of low-fat milk, curd, egg white, and fish.


Lipids- Health organisations recommend that the elderly take no more than 20 g of oil each day to maintain their body weight because they require fewer calories. Because geriatrics are more vulnerable to atherogenic risk, saturated fats such as hydrogenated oil (vanaspati), clarified butter (ghee), butter, and coconut oil should be avoided as a dietary source of fats and oil. It is also required to increase -linolenic (n-3) acid consumption over linoleic (n-6) acid in order to confer anti-inflammatory, anti-thrombogenic, and anti-arrhythmic effects for cardioprotection.

Combining two or three plant oils helps achieve a balanced n-6 to n-3 fatty acid ratio of 4:1 to 10:1 and also provides sterols, lignans, tocopherols, oryzanole, and carotenoids; they minimise the burden of oxidative damage caused by ageing and help lower cholesterol and maintain lipid profile.


Carbohydrates- Lower insulin sensitivity in the elderly is relatively unusual, and it can be rectified by distributing calories evenly throughout the day to help with weight management. The importance of complex carbohydrate consumption is being emphasised. Adequate amounts of whole grain grains, millets, pulses, and legumes should be provided. Refined grains and simple sugars are discouraged in the elderly’s diet. In terms of lower energy requirements, carbs can provide 50% of overall energy requirements.


Fibre- Soluble fibre is recommended for geriatrics to avoid gastrointestinal pain, distension, and flatulence caused by insoluble fibre ingestion. Fibre from citrus fruits, oatmeal, apples, guavas, strawberries, melons, and tender vegetables bulks up faeces and improves constipation, poor bowel function, hypercholesterolemia, and haemorrhoids.


Minerals- Older adults require more calcium than younger folks. Women over the age of 50 have undergone bone demineralisation as a result of decreased oestrogen production, which leads to progressive osteoporosis. Calcium supplements are recommended due to a decrease in appetite and a low food intake. Provision of milk and milk products may be beneficial as a calcium source and may slow the loss of bone mineral density in the long run. The incidence of anaemia and delayed wound healing among the elderly has drawn attention to other minerals such as iron and zinc; older persons who do not consume flesh foods may be deficient. When it comes to sodium limitation, it does not aid in delaying the start of cardiovascular illnesses; therefore, 5 g of salt per day can be allowed for the senior population.


Vitamins- Calcitriol synthesis is reduced in the aged due to less sun exposure and diminished renal function, resulting in less calcium absorption. Increased anti-oxidative vitamins such as ascorbic acid, tocopherol, and carotenoids are required for iatrogenic causes. According to scientific evidence, adequate serum levels of B6, B12, and B9 in the elderly provide protection against elevated homocysteine levels and hence cardiovascular diseases. . Vitamin K can help prevent neurological manifestations such as Alzheimer’s disease and it’s risk; green leafy vegetables may contain enough vitamin K. Four servings of fruits and vegetables are recommended to guarantee adequate micronutrient intake in the elderly.


The appropriate distribution of macronutrients during meal planning is at the heart of geriatric nutrition. The nutrients given through meals should be mapped to meet the individual’s exact needs. To make up for the protein calorie deficit, nutritional supplements might be used. Successful ageing is defined not just by longevity, but also by function and social well-being.

You can contact us at 9743430000 or visit to Book An Appointment.

Share This Post

Leave a Reply

Your email address will not be published. Required fields are marked *