The Aging Vegetarian

As we’ve already discussed, the right diet can improve your health and allow you to live longer. Research into the health and longevity of vegetarians has shown that those who eat a vegetarian diet that’s lower in calories, saturated fat, and protein, and higher in fiber and phytochemicals suffer from less obesity, heart disease, high blood pressure, diabetes, and vulnerability to some forms of cancer than nonvegetarians—and they tend to live longer, too.

Good eating habits in the years that lead up to old age will not only help your current health but will help to minimize the various ailments that plague the elderly. Your genes will play a part in how you age. But a healthy vegetarian diet will help, no matter what genetic cards you’ve drawn.

One thing that researchers agree upon is that older adults need less calories as they age. Part of that is due to the inevitable decline in the rate of metabolism. Like it or not, your metabolism will slow as you age, meaning you will need to consume less energy to keep your body functioning. You’ll also, in most cases, become less physically active— another reason you’ll need less calories. And yet, you’ll still need the same amount of various nutrients that you always did; in some cases, you’ll need more.

As people age, it becomes more likely that specific medical problems will require a special diet. Those with diabetes, high blood pressure, and heart disease will need to plan their diets according to their physician’s recommendations. Most conditions, however, benefit from a diet that’s high in fiber from whole grains, fruits, and vegetables, and low in animal products, and we already know that a vegetarian lifestyle can help to keep blood sugar levels in check. If you follow a special diet, consult with a nutritionist or dietitian for help with vegetarian meal planning.

You may also be hoping that a healthier diet will help with arthritis. Yes, it is does! In fact, because you don’t consume animal proteins anymore, it’s much harder to get it. A low-fat vegetarian diet will help you maintain optimum weight, which has been proven to lessen or even prevent some symptoms of arthritis.

There are a number of factors that can affect the eating habits of older adults. Sometimes money plays a part. Many elderly people are on tight budgets, and they don’t get proper nutrition because of financial stress. Others find it difficult to tolerate a lot of foods as they age, or they’re unable to shop and cook for themselves, so their diet suffers. Older people with diabetes or high blood pressure have to modify their diets significantly, and sometimes there are problems with chewing or swallowing that keep them from eating as much as they should.

The most important thing to remember as you age—and this applies to anyone who is over 40 and notices their metabolism slowing down—is that you need to get as much nutrition from the food you eat as possible while keeping an eye on caloric intake. That means cutting out the empty calories that come from junk foods—consuming less sweets, chips, soft drinks, and alcohol—while eating more nutrient-dense foods that give you real bang for your caloric buck.

The basic recommendations for all adults are even more important for older people. In a nutshell:

Limit your intake of:

Sweets
Regular coffee and tea Greasy or fatty foods Alcohol
Oil, margarine, and junk foods
Other added fat
Salt
Eat plenty of: Fruits
Whole-grain breads and cereals
Vegetables
Drink plenty of fluids, especially water

Special Problems of Older Adults

The biggest source of discomfort in older adults is digestive problems. Unfortunately, this often causes people to avoid foods that are rich in nutrients that they need—flatulence, for example, may inspire them to cut out foods like beans and cabbage, both of which are rich in vitamins, minerals, and fiber. Sometimes, the answer is to add other foods to the diet to compensate.

Let’s look at some common problems that affect us as we age:

Constipation is a common complaint, usually caused by not drinking enough fluids and by not eating enough fiber. Some medications, like antacids made with aluminum hydroxide or calcium carbonate, can increase the risk of constipation, and habitual use of laxatives actually makes the problem worse. The first step in avoiding constipation is to eat a diet that includes lots of whole-grain breads and cereals, and plenty of vegetables and fruits. Many people find that eating dried fruits like prunes or figs helps, as they have a natural laxative effect for many people (yourgrandpa drank all that prune juice for a reason). Make sure you drink plenty of fluids, especially water, and limit foods that are high in fat, including high- fat dairy products, oils, margarine, and fried foods. Regular exercise helps too.

Gas and heartburn often plague older adults, especially after eating. The symptoms are both uncomfortable and embarrassing—belching, intestinal gas or flatulence, bloating, and a burning sensation in the stomach and chest. They’re caused by a number of different things, including overeating, eating too many high-fat foods, and drinking alcohol or carbonated beverages. Lying down to rest right after eating and taking certain drugs— including aspirin—can contribute to the problem too. Eating a high-fiber diet often works, although sometimes the symptoms return when the body adjusts to the increased fiber intake. To battle indigestion, try eating smaller, more frequent meals instead of one or two larger meals. Eat slowly and chew food thoroughly before swallowing. As with constipation, regular exercise can help minimize problems with gas.

Chewing and swallowing problems are an unfortunate way of life for many older adults. Raw foods are good, but not everybody can eat it all the time, so cooking vegetables and fruits may be necessary, even though the foods lose some of their nutrient value in the process. Cutting your food into smaller pieces and taking extra time to chew by not rushing meals may also be helpful. If you wear dentures, check with your dentist to make sure that you have the proper fit; our mouths change as we age, and they may need to be replaced. Make sure to drink plenty of fluids, especially water, and keep it on hand during meals—some medications contribute to dry mouth and could be adding to the problem.

Loss of appetite is a common problem for the elderly, and it’s sometimes caused by depression. Depression is common in older people, because of changes in their living conditions, the loss of beloved companions, side effects of some medications, and difficulty in caring for themselves. Eating a number of small meals throughout the day may help, and it’s also good to seek out opportunities to socialize over meals. A nearby senior center probably offers regular meals, and you can discuss your vegetarian needs with their dietitian. You can also contact your local vegetarian groups and ask if they sponsor restaurant outings or potluck dinners, which can give you the chance to get out, have a nice meal with good company, and make some new friends!

Meal Planning for Older Adults

Seniors often find that meal planning is a challenge, especially if it’s difficult for them to shop and cook. Arthritis can make it tough to manage a trip through the grocery store, open bottles, or handle cooking utensils. Impaired eyesight may make it difficult to drive to the store and read food labels or package instructions, and it’s sometimes hard to be motivated to cook when you’re only making meals for yourself.

If this applies to you, you’ll need to plan meals that are simple, quick, and easy to prepare. Ready-to-eat breakfast cereals are a great snack or easy meal, and hot cereals like oatmeal can be cooked in a microwave in just a manner of minutes. Canned fruits and vegetables have a long shelf life, and will keep for months in the pantry. Whole-grain breads, muffins, tortillas, and bagels can be stored in the freezer, so you can thaw just enough for one meal at a time. Also stick your pantry with frozen vegetables, whole-grain crackers, peanut or almond butter, canned beans, and shelf-stable cartons of rice milk.

If you’re able to cook, make a full recipe that normally serves six or eight people and then freeze individual servings to be eaten later. Veggie lasagna, casseroles, cheese enchiladas, vegetarian chili, whole-grain cookies, and muffins or pancakes all freeze well, and can be reheated as needed for a quick meal.