Eating a balanced diet with all the essential nutrients is important at any age. But to grow old gracefully we need to keep our body healthy with eating enough of the right foods and staying active.
Continue reading about four essential nutrients that are important for older women to support some of the common problems that can arise over the ages of 65 years old.
Calcium
Calcium is one of the most important nutrients for all women over 50 years. The hormonal changes and decline of oestrogen with menopause directly affects bone mineral density, placing women at risk of Osteopenia (the warning signs of Osteoporosis and increased fracture risk).
4.74 million Australian women over 50 years of age have osteoporosis (22%) or osteopenia (78%) – Osteoporosis a new burden of disease analysis – 2012 to 2022
Eating enough calcium rich foods is essential to minimise the risk of osteopenia. Dairy and dairy alternatives that are fortified with calcium are the riches sources. Alternatively, fish with bones like sardines, dried figs and dark leafy green vegetables can provide calcium as well.
Practical Tip: Aim to have 3 or more sources of calcium per day. A Dietitian can help you understand how much calcium you need and can develop a plan with practical suggestions to meet your needs efficiently.
Iron
Iron deficiency known as Anaemia can also be a common problem for older women that loose interest in eating meat or stop cooking it for themselves. Although iron requirements reduce after menopause, one can still become iron deficient if they are not eating enough iron rich foods, if they are not absorbing iron through diet and if they are losing iron through some means.
Practical Tip: Aim to have red meat 1-2 times per week to replenish iron stores through food
Omega 3
Oily fish like tuna, salmon, mackerel and sardines are a great source of Omega 3. Omega 3 can have a benefit in the management of rheumatoid arthritis, dementia and macular degeneration which can affect older individuals.
Practical Tip: Aim to eat oily fish 2 times per week or consult your GP for an Omega 3 supplement if that is appropriate for you. A Dietitian can help you with simple and tasty fish recipes or help you understand other ways to include omega 3 through food.
Hydration
Constipation is another very common problem in older women. This can be due to insufficient movement, slower digestive system, inadequate fibre and insufficient hydration. Dehydration can affect various organs and significantly impact bowl regularity.
Practical Tip: Aim to drink 1 glass of water with every meal and snack to achieve at least 6 cups per day unless you require to be on fluid restriction.
Reach out if you or your loved ones needs some support, motivation and guidance by one of our friendly Dietitian’s on meeting nutritional needs.
