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As our bodies age, they need different fuel than they did years ago. What works as ideal nutrition for a teenager is different from that of someone in their 30s; what works for someone in their 40s isn’t the same as what’s ideal for those in their 70s. Keeping up with nutritional needs may get tougher as we get older.
The good news is that there are many ways to keep nutrition balanced. Supplements might be the first thing that comes to mind, and there may certainly be a place for them in a healthy diet (if your doctor recommends/approves them). But what about the real, whole foods that are so good for us? There’s a smoothie for that!
Why Our Nutritional Needs Change
As we age, our bodies have more difficulty absorbing and processing nutrients. That’s why you might suffer weight loss or signs of vitamin deficiencies even if you’re eating a very healthy diet. On the other hand, if you are becoming less active, your body’s metabolism can drop, meaning that you gain weight even if your eating habits don’t change. According to the Institute of Medicine, we might also deal with something even simpler: a drop in appetite as we age, as well as changes in taste and smell that can affect our relationship with food.
Changes in weight can affect everything about a person, especially as we get older. Too little weight, or too much weight, can contribute to balance issues. Weight loss in particular can point to a decrease in muscle mass or weakened bones, which can contribute to falls or make it more likely to break a bone if you do fall. The use of medical alert technology can help with peace of mind as you get older, especially if balance, strength, or stamina become an issue.
Nutritional requirements can also change thanks to a variety of chronic conditions and the medications you might have to take for them. According to the National Institute on Aging, 85% of older adults have at least one chronic health condition, while 60% have two. Some of these issues, like diabetes, can require multiple medications to bring the symptoms under control.
Other factors that contribute to nutritional changes include changes in bowel habits, dental health, difficulty with swallowing, problems with mobility, or special diets that require a significant change in lifestyle, such as eating less salt, carbs, or sugars[1].
Getting the Right Nutrients
As we age, so much comes down to peace of mind. From aging in place home modifications like grab bars and ramps to wearing a medical alert pendant in case of an emergency, we do what we can to make day-to-day life safer and simpler. Getting the right nutrients is a part of that peace of mind. Giving our body the things it needs can help us stay more active, alert, and healthy. Here are some nutrients that seniors are often lacking:
· Calcium. Your bones and teeth need calcium to stay strong. Since our bodies don’t produce calcium, it’s important to get it from your diet. The Bone Health and Osteoporosis Foundation points out that as your body draws calcium from your bones to help with organ function, your bones gradually become weaker, meaning that falls are more of an issue.
· Vitamin D. Changes in food intake or exposure to sunlight can lead to deficiencies in vitamin D. In addition to helping the bones absorb calcium, vitamin D is also an essential nutrient for immune health, muscle health, and even mental health, as a lack of it is believed to contribute to depression[2].
· Fiber. This is one of the most common dietary deficiencies in the United States; WebMD says that most Americans get only half of the recommended fiber amount every day. Fiber does great things, like improving digestion and regularity, lowering cholesterol, regulating blood sugar, and improving energy[3].
· Protein. This is important for everyone, no matter the age, but seniors tend to have more difficulty getting enough. It helps keep fluid levels balanced, builds cells throughout your body, helps muscles grow and repair themselves, and maintains healthy vision.
· Potassium. This essential mineral is vitally important to regulating heart contractions, kidney function, and fluid balance. It boosts your nervous system function and regulates the amount of water your body holds inside each cell. It can also lower blood pressure[4].
Getting Minerals and Nutrients Through Smoothies
Now that it’s clear how important these particular nutrients are, how can you incorporate more into your diet? Though supplements might be helpful, there are much more advantageous ways to get them, such as through whole foods that are blended into a delicious smoothie. Not only are smoothies an easy, tasty treat, but they can help you get proper nutrition even if you have difficulties with your dental health or swallowing.
Here are some great recipes to try!
Strawberry Pineapple Delight
· 1 cup strawberries
· ½ cup pineapple
· 1 banana
· 1-2 cups orange juice (adjust for the consistency you want)
· ½ cup Greek yogurt
· 1 cup spinach (or ½ cup kale)
· 1 tbsp chia seeds (if desired)
Simply place all ingredients in a blender, give it a good whirl, and pour the smoothie into a glass. If you want something easier to drink through a straw, increase the orange juice.
Breakfast in a Glass
· ½ cup strawberries
· ½ cup blueberries
· ½ cup Greek yogurt
· 1 banana
· 1 tbsp peanut butter (almond butter works too)
· ½ cup spinach
· ½ cup milk (or more, for desired consistency)
Blend all ingredients until smooth and delicious!
The Lunchtime Addition
· 1 cup coconut water
· 1 cup baby kale
· 1 cup spinach
· ½ ripe avocado
· 1 tbsp lemon juice
· 2-3 pitted dates
· 1 cup crushed ice
· A dash of sugar (as desired)
Blend all ingredients. Make sure the kale is finely chopped before adding it to the blender.
Hearty Afternoon Snack
· 1 cup milk or yogurt
· 1 apple
· 1 cup spinach
· ¼ cup oats (uncooked)
· 2 scoops of protein powder (preferably vanilla flavored)
· 2 tbsp. almonds
· Crushed ice, as needed for desired consistency
Chocolate Dream
· 1 cup milk or vanilla yogurt
· 2 scoops protein powder (chocolate flavor preferred, or you can use vanilla flavored)
· 1 banana
· 1 cup spinach
· 1 tbsp. dark cocoa powder
· 2 tbsp. peanut butter
· Dash of sugar (as needed for taste)
Blend all together and enjoy!
Berry Antioxidant Delight
· 1 cup milk
· ½ cup strawberries
· ½ cup cherries
· ½ cup blueberries
· 1 banana
· ½ cup beets
· 1 tbsp. flaxseed
If the berries are frozen, that makes this smoothie even better. Make sure to chop up the beets before adding to the blender. Feel free to drop a bit of protein powder in there as well. Blend and enjoy!
The Georgia Peach
· 1 cup apple juice
· 1 ripe peach, pitted and chopped
· 1 banana
· 1 tbsp. vanilla or Greek yogurt
· 2 tsp. honey
· 2 tsp. flaxseed
· Crushed ice to taste, for consistency
Blend all ingredients in a blender, adding ice until it reaches the chosen consistency.
Welcome Spring Smoothie
· 1 fresh mango
· 2 cups strawberries
· 1 carrot
· 1 cup spinach
· 1 cup spring greens of your choice
· 1 cup milk or yogurt
· 2 tbsp. chia seeds or flaxseed
· 1 scoop protein powder (preferably vanilla flavored)
· Dash of sugar to taste
Blend the greens first with plenty of milk, then add other ingredients and give it all a whirl to the proper consistency.
Green is King Smoothie
· 2 cups spinach
· 1 pear
· 1 orange
· 2 kiwi
· ½ cup milk or yogurt
Blend this smoothie with a bit more milk or yogurt to get to the desired consistency.
The Honeyed Peach
· 1 cup apple juice
· 1 large peach
· 1 banana
· 1 tbsp. Greek yogurt
· 2 tsp. honey
· 2 tsp. flaxseed
· Crushed ice (to desired consistency)
Add more apple juice if you think this smoothie needs more of a fruity kick. Blend it all and enjoy!
The Blue Bomb
· 1 banana
· ½ cup blueberries
· ½ cup blackberries
· 1 tbsp. peanut butter
· ½ cup milk
· 1 tbsp. flaxseed
· 1 tbsp. chia seed
· 1 scoop protein powder
If the blueberries and blackberries are frozen, even better! Otherwise, consider adding crushed ice. Blend all to the desired consistency.
Cranberry Delight
· 1 cup cranberry juice
· 1 banana
· ½ cup blueberries
· ½ orange
· ½ cup yogurt
· 1 tsp. chia seeds
Blend all and enjoy!
Create Your Own Smoothies
If you want to create your own smoothies, keep in mind the essential vitamins and nutrients, as well as the foods that provide them[5]:
· Vitamin A: carrots, spinach, cantaloupe, mango, and kale
· Vitamin B: Milk, soy, yogurt, oranges, grapefruit, spinach, blueberries, limes, wheat germ, lemons
· Vitamin C: Strawberries, oranges, kale, kiwi, pineapple, broccoli
· Vitamin D: Milk or orange juice (especially if fortified)
· Vitamin E: Seeds, almonds, avocado, spinach, broccoli, wheat germ
· Calcium: Milk, yogurt, spinach, kale, almonds, chia seeds
· Protein: Milk, yogurt (especially Greek), almonds, avocados, chia seeds
Keep in mind that you can include a wide variety of ingredients in smoothies to boost health in all sorts of ways. For instance, powders like protein, collagen, or whey can enhance a smoothie and bring more nutrition to the glass. Look for things that might boost your nutrition in ways that help with other problems of aging; for instance, it’s possible that coconut oil can help fight dementia[6].
Consider smoothies to be a part of your defense against nutrient deficiencies. Just like you choose a medical alarm with fall detection to protect you against unforeseen circumstances, smoothies are a way to protect against the issues that often come with aging. They provide you with a strong defense against the loss of minerals and nutrients that happen naturally as you get older.
Now that you’re thinking about ways to help improve your physical fitness through the use of delicious smoothies, it’s time to also think about ways to protect your physical health with the assistance of Alert1. Whether you’re on the go enough to need a GPS in a medical alert watch or simply need something at home that gives you peace of mind while living alone, Alert1 has an option that will work for you.