The Role of Diet during the Process of Aging

By Richard Shank

Biological changes occur when we age as the result of molecular damage in the cells of our organs and tissues. This damage eventually interferes with the body’s ability to produce the energy we need to function. Our genetic background, along with the supply of nutrients our body has available, influences the process of repairing this damage. In other words, our nutrition and the environmental factors that impact our food intake help influence the cellular damage that drives illness and disease as we age.

This process is best understood by examining the role of how diet relates to chronic disease. Research demonstrates that the lifestyle factors that influence dieting habits are important drivers of the risk of chronic disease (CD). The study finds that diet plays a role in preventing and treating many CDs associated with the aging process. Cardiovascular disease (CVD), osteoporosis, diabetes, macular degeneration, and dementia are all influenced by the lifestyle choices that impact a person’s diet. Researchers believe that these CDs result from the slow buildup of cellular damage that have either been accelerated or slowed down by the relative degree of balance between nutrients in a person’s diet.

A diet high in fat saturates and salt, but low in complex carbohydrates, fruits, and vegetables increases the risk of CVD. However, reducing dietary saturates and salt intake is known to increase blood lipid profile, reduce blood clotting, and decrease blood pressure; while increasing soluble fiber and plant stanol/sterol intake decreases blood cholesterol levels. Similar dietary changes enhance the blood supply in the brain and are preventative of the cognitive declines associated with dementia, strokes, Parkinson’s Disease, and Alzheimer’s Disease. B vitamins and omega-3 polyunsaturated fat have been shown to increase blood flow to the brain. Furthermore, dietary considerations are also important for osteoporosis prevention. After the age of 30, bone mass decreases, especially for women. This decrease causes deterioration in bone structure and increases the risk of fractures. Adequate intakes of calcium and vitamin D and K are important for bone health.

Even though these recommendations are common knowledge, the contents of a person’s diet are highly variable and dependent upon a variety of factors. For older adults, mobility concerns, dental health, and social isolation can lead to difficulties in shopping, preparing, and eating foods. Such persons are often found to be eating diets lacking in essential nutrients. For people living in poverty, the choices of food are restricted because of economic concerns, making the diverse diet needed for good health very difficult to manage and maintain. Efforts to enhance the dietary choices of such groups of people are needed because they experience elevated risks for CDs and mortality as a consequence.

It is important to understand that proper diet can help reduce the risk of a variety of chronic illnesses and that the health impact of a well-planned diet can be enhanced by physical exercise.

For more information on creating and maintaining a healthy diet, see the Center for Disease Control’s website at http://www.cdc.gov/family/.

Source: Denna, A. 2008. An overview of the role of diet during the aging process. British Journal of Community Nursing 13(2): 58-67.

Like the new format? Tell us what you think: askaia@matherlifeways.com