Page 59 - Senior Link Magazine Summer 2018- Online Magazine

HONORING SENIORS

Nutrition

For Aging

SHANNON TAPIA, M.D.

There is often a lot of confusion surrounding what supplements
and which nutritional needs are best for aging. It is not getting
any easier as the nutrition business is a multi-billion-dollar
industry, with a large marketing budget. Still, some things
stay consistent. For nutrition and a healthy lifestyle as we age, their dietary intake of B12 rich foods (largely meat, fish and poultry)
moderation and balance are key. With few exceptions that I’ll tends to decrease. Usually a 1000 mcg supplement daily is sufficient.
explain, almost all our nutritional needs can be obtained in a
well-balanced diet. Your favorite and affordable multivitamin is Other than the above, there is no evidence to suggest that any type
often sufficient for a supplement, if you’re concerned your diet of additional nutritional supplementation helps with living longer
is lacking certain nutrients. or better. So, unless your medical doctor recommends something
specific related to your individual nutritional needs, feel free to
For cognition and heart health, the best lifestyle diet would be ignore the advertising for every costly supplement and spend instead
the Mediterranean diet. If you google the Mediterranean Diet on a nutritious meal with friends and family.
Food Pyramid, you’ll find it looks quite different from what
we as Americans have been taught. Sorry to say, red meat is
up there with the sugar section at the tip top, to be consumed
sparingly. This approach to nutrition often eliminates the need
for supplements for omega-3 fatty acids and many of the hot
market supplements out today.

With that said, there are a few things that are difficult to
ingest an adequate amount of as we age, whatever our food
preferences. One area of concern for the elderly is bone health.
Our bones require calcium and vitamin D to stay strong. For
those who don’t eat much in the way of dairy products, it
can be difficult to get enough calcium in the diet. Therefore,
it is recommended to get calcium supplements 600 mg to
1200 mg daily, depending on your other dietary sources of
calcium. Also, the primary source of vitamin D is actually
the sunlight. However, we often must protect ourselves from
the sun as we age. It is very difficult to get sufficient vitamin
D in the diet alone, despite our fortified foods. Therefore, a
vitamin D supplement of 1000 IU to no more than 5000 IU
daily is recommended for most seniors. Also, take caution: DR. SHANNON TAPIA, MD
the combination forms of calcium and vitamin D often have
too much calcium and too little vitamin D, so just get them Board certified Geriatrician
separately. Calcium (600mg) and vitamin D (2000 IU) is a good providing Direct Patient Care
place to start, if you aren’t sure of what you need. services and Geriatric Consults
via house-calls.
Depending on a variety of factors, including underlying
medical conditions, our overall food intake frequently
decreases as we get older. Ensuring sufficient protein in the
diet is crucial, and sometimes needs to come in the form of
shakes and softer liquids, as meat can be difficult to chew and
swallow. Also, the very elderly frequently require a vitamin B12 www.directseniorcare.com
supplement (an essential vitamin for brain and nerve health) as
806-553-2855

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