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Nutrition & Wellness Guide for the Elderly - Part One
Tuesday 22nd April 2025
As we age, maintaining a healthy lifestyle becomes increasingly important. Proper nutrition and wellness practices can help the elderly to stay active, prevent disease, and enhance their quality of life. However, many common dietary misconceptions can lead to nutrient deficiencies, muscle loss, and increased health risks. This guide provides essential, yet often overlooked, dietary and wellness strategies tailored for the elderly, to support their overall well-being.
Please note: Before making any significant dietary changes, including electrolyte intake, supplement use, or changes in fluid consumption, consult a doctor or pharmacist—especially if taking medications or managing chronic health conditions.
PART ONE
Advanced Nutritional Strategies for Elderly
1. Prioritising Calories and Protein for Muscle Retention
o Many elderly people experience a natural decline in appetite, which can lead to unintended weight loss and muscle deterioration (sarcopenia). It is crucial to ensure that every meal is nutrient-dense, focusing on high-protein foods that promote muscle retention.
o Protein is the key macronutrient for maintaining muscle mass. Aim for at least 1.0 to 1.2 grams of protein per kilogram of body weight daily.
o Easy-to-eat, high-protein options include all meats, such as beef, pork, lamb, chicken, turkey, and fish, as well as Greek yoghurt, eggs, cheese, nut butters, and protein-enriched smoothies. Consider adding protein powder to meals or snacks for an extra boost.
If there are concerns about kidney function, always consult a healthcare professional before increasing protein intake.
2. Hydration is More Than Just Drinking Water
o Elderly people are more prone to dehydration due to decreased thirst perception, certain medications, and age-related kidney function changes.
o Beyond water, hydration can come from soups, herbal teas, milk, ice cream, jelly, and water-rich foods such as cucumbers, watermelon, and oranges. Electrolyte-enhanced beverages can help if fluid retention or dehydration is a concern.
o What are electrolytes and why are they important? Electrolytes are minerals such as sodium, potassium, magnesium, and calcium that help regulate fluid balance, nerve function, and muscle contractions. As the elderly are at higher risk of dehydration, replenishing electrolytes is essential to prevent dizziness, muscle cramps, and fatigue.
o Best sources of electrolytes: Coconut water, electrolyte-enhanced water, diluted fruit juices, and oral rehydration solutions are excellent choices. Avoid sugary sports drinks, which can cause blood sugar spikes.
o How to properly dilute fruit juice for hydration: Pure fruit juices are often high in natural sugars, which can lead to spikes in blood sugar. To create a well-balanced electrolyte drink, mix one part fruit juice with three parts water. This maintains flavour while reducing sugar intake and improving hydration.
o Which fruit juices are best? Opt for orange juice (rich in potassium and vitamin C) or coconut water (natural electrolytes). Apple juice is also a good option, as it is gentle on digestion and provides a mild source of potassium and natural sugars for energy. The NHS often recommends diluted apple juice for hydration, particularly for those with reduced appetite or digestive sensitivity. However, it is best to choose 100% pure apple juice and dilute it properly to prevent excessive sugar intake. Avoid artificial fruit drinks with added sugars or preservatives.
o Dehydration can lead to confusion, dizziness, and fatigue—often mistaken for signs of aging or dementia. Ensuring proper hydration can significantly improve cognitive function and energy levels.
3. Switching to Decaffeinated Drinks for Better Health
o Many elderly rely on coffee and tea as part of their routine, but excessive caffeine can contribute to dehydration, disrupt sleep patterns, and increase anxiety.
o Why decaf? Decaffeinated beverages still provide the comfort and taste of regular coffee or tea but without the stimulating effects that may interfere with sleep and exacerbate anxiety or heart palpitations.
o The NHS has launched a campaign to promote decaffeinated drinks in hospitals and care homes due to their numerous health benefits. Decaf beverages can reduce the risk of falls by lowering the urgency to urinate, which often leads to rushing and potential accidents.
o Other benefits of switching to decaffeinated drinks include:
Improved sleep quality
Reduced noticeable/irregular heartbeats (palpitations)
Helping prevent dehydration and headaches
Reduced risk of indigestion
Lower risk of osteoporosis, as caffeine can interfere with calcium absorption
o Herbal teas such as chamomile, rooibos, and peppermint offer relaxation benefits and can support digestion.
We hope you found Part One of our guide helpful in understanding the unique nutritional needs of older adults. Keep an eye out for Part Two, where we’ll dive into 'Lifestyle and Wellness Habits for Ageing Well'.
In the meantime, if you have any questions or need support with caring for a loved one, our team at Your Care is here to help. Give us a call on 01179477422 to find out how we can support you and your family with personalised, expert-led dementia and home care.