Getting adequate nutrition may be trickier for older adults. Because seniors tend to be less active than younger people, they need fewer calories. Yet research shows that older people may need more of certain key nutrients, such as B vitamins and calcium.
Unfortunately, nutrient deficiencies and malnutrition can persist for a long time before they show up in physical signs or symptoms. Still, there are a few indicators you -- and your doctor -- can watch for.
Have you given up on exercise? A lot of older people do -- just one out of four people between the ages of 65 and 74 exercises regularly. Many people assume that they're too out-of-shape, or sick, or tired, or just plain old to exercise. They're wrong.
"Exercise is almost always good for people of any age," says Chhanda Dutta, PhD, chief of the Clinical Gerontology Branch at the National Institute on Aging. Exercise can help make you stronger, prevent bone loss, improve balance and coordination,...
It’s wise to alert your doctor if you feel unusually weak or tired. Your doctor may prescribe supplements if you have anemia.
2. Brittle and Dry Hair
Hair, which is made up mostly of protein, serves as a useful diagnostic marker for nutritional deficiencies.
“When an older person’s hair looks brittle, dry, and sparse, it’s often a sign that their diet is inadequate,” says Kathleen Niedert, RD, director of clinical nutrition and dining services for Western Home Communities in Iowa.
Brittle hair can signal a deficit of essential fatty acids, protein, iron, and other nutrients. Some hair loss is usual with age, of course. But if hair begins to fall out at an unusual rate, nutrient deficiencies may be the cause. Once your doctor identifies the deficiencies, you can treat them with nutrient-rich foods and supplements.
3. Ridged or Spoon-Shaped Nails
Like hair, nails serve as an early warning sign of an inadequate diet. A spoon-shaped nail, in which the nail curves up from the nail bed like a spoon (a condition called koilonychia) can be an indicator of iron-deficiency anemia.
If you have iron-deficiency anemia, your doctor may recommend iron pills and iron-rich foods such as liver and shellfish like clams, oysters, and mussels.
4. Mouth Problems
Cracking or inflammation at the corners of the mouth (a condition called angular cheilitis) can be a warning sign of either riboflavin (B2) deficiency or iron deficiency. An unusually pale or swollen tongue is a warning sign of iron or B-vitamin deficiency. A condition called burning mouth syndrome, which continues to puzzle researchers, may arise when iron, zinc, or B-vitamin levels fall below the required level.
Again, once you've confirmed your specific nutritional deficiencies, they can be treated with nutrient-rich foods and supplements.