As age advances, nutritional needs change and some care becomes even more important. Experts reveal the four eating habits that the elderly should adopt to protect the muscles, strengthen the bones and improve digestion.
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30/10/2026
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Qwhen it comes to a healthy lifestyle in the elderly, food plays a fundamental role. Experts revealed to HuffPost key tips that they would like their older patients to follow.
Consume more fiber
Thus, as you get older, it is important to ensure that you consume enough fiber.
“ Fiber is essential for a healthy digestive system, regular evacuations and is associated with a lower risk of colon cancer. Some easy ways to increase fiber digestion include eating red fruits to snack, adding ground linseed or chia seeds to oatmeal or using a fiber supplement. Make sure you drink plenty of water,” said nutritionist Kathleen Garcia-Benson.
Consume more protein
Experts also advise the elderly to ensure that they consume enough protein. According to nutritionist Courtney Pelita, one of the greatest effects of aging observed in all people is sarcopenia, that is, loss of mass, strength and muscle function.
“ A great way to preserve as much muscle mass as possible (in addition to regular exercises) is to ensure that the diet is adequate in proteins,” Pelita said. “I like to recommend at least 20g of protein or more per meal for older adults.”.
Guarantee Vitamin D
Another common problem among the elderly is vitamin D deficiency, which plays an important role in muscle movement and immune function, besides being necessary to keep the bones healthy.
“ With age, the body becomes less efficient in converting sunlight into vitamin D, and the elderly are at greater risk of presenting low levels of this vitamin,” said nutritionist Annette Snyder.
“ Dietary sources of vitamin D include fatty fish (salmon, tuna, trout, mackerel), egg yolk, fish liver oil, mushrooms and fortified dairy products).
Moisturize, always!
As basic as it may seem, hydration is also fundamental. Nutritionist Colette Micko notes that with aging, natural mechanisms that increase the sensation of thirst decrease with age.
“This means that you can’t trust the feeling of thirst to signal that the body needs water,” he said.
“ Maintaining properly hydrated is important for the functioning of almost all body cells and can help in energy levels, digestion, body temperature regulation and joint lubrication.”.