More Than Comfort Food
March 25, 2024 | Health & Wellness, Resources
When you hear the phrase “comfort food,” what comes to mind? Do you remember the smell of freshly baked chocolate chip cookies that you used to make with family? Or the warmth of hearty matzo ball soup to nourish your body as it fights a cold? Comfort foods hold a special place in our hearts and memories. But to help us age well, the food we eat needs to do more than just comfort us – it needs to actively support the changing needs of the body.
As we grow older, we can easily see outward transformations like gray hair. But other changes happen as well: our metabolism slows down, taste buds become less sensitive, and appetite fluctuates. Additionally, our immune system doesn’t work as well, and we become more susceptible to diseases and other health conditions. For example, 70% to 85% of U.S. seasonal flu-related deaths happen to people 65 years and older. The prevalence of heart disease also increases with age, so that by the time people are 75 or over, nearly 1 in 4 have the condition.
Healthy eating is important at every stage of life. But Harvard Pilgrim Healthcare has noted that “during the aging process, diet can play a surprisingly major role in one’s vitality and longevity—perhaps even more so than genetics.” Certain nutrients play a crucial role in supporting overall health and well-being in older adults. Calcium and vitamin D are essential for keeping bones strong and preventing osteoporosis, while fiber helps digestion and helps regulate blood sugar levels. Antioxidants found in fruits and vegetables protect against cellular damage and reduce the risk of chronic diseases. And consuming omega-3 fatty acids, found in fatty fish, can support brain health and reduce the risk of cognitive decline.
Research has shown that people who eat plant-based foods are up to 50% less likely to develop chronic diseases, including Type 2 diabetes, cancer, and heart disease. Yet, you don’t need to radically switch your diet all at once: small changes can make a big difference. Research has shown that even improving your diet over a stretch of 12-years can decrease one’s risk of death. It’s never too late to start!
So, how can you and your loved ones get the nutrition needed to age well?
- First, remember that every body is different. Rachel Stahl, a registered dietitian at Weill Cornell Medicine, told The Washington Post, “There is no one-size-fits-all eating pattern for how people should eat differently as they age. Some may find, for example, that they need to eat smaller meals more frequently.”
- Second, start adding more whole foods into your meals and rely less on processed foods. Last month, a published review of multiple research projects involving almost 10 million people showed a direct association between ultra-processed foods and more than 30 health conditions.
- Third, make sure you are getting enough protein and fiber. Newer evidence suggests that older adults should get about one-half of a gram of protein per pound of body weight per day (so someone who weighs 100 pounds would consume 50 grams of protein per day). And the daily fiber recommendation for adults over 50, according to The Institute of Medicine, is at least 30 grams for men and 21 grams for women. One way to get both protein and fiber at the same time is to eat seeds, beans and lentils, and leafy greens.
- Finally, stay hydrated. As we age, our sense of thirst decreases at the same time our body loses water. Water is critical to body functions including digestion, body temperature, and circulation. So, sip water throughout the day.
Of course, one of the best ways to eat wholesome meals consistently is to live somewhere dedicated to culinary health and wellness. Kline Galland supports its residents by providing world-class dining in a variety of beautiful settings. With a full-time dietician dedicated to individual dietary needs and extensive options including vegetarian and gluten-free choices, comfort can be nutritious.
###Sources: Healthline; NPR; CDC; University of Chicago; Harvard Pilgrim Healthcare; USDA; NEJM; The Washington Post; The BMJ; The New York Times; Harvard Health; Kline Galland.
