Q: What are general recommended daily supplements, nutrition guidelines and dietary needs for a person aged 65 to 75 years old?
A: It's great to see your interest in health and wellness as you navigate this vibrant stage of life. Proper nutrition and the right supplements can make a significant difference in maintaining overall health, energy, and vitality. Here are some tailored recommendations for individuals aged 65 to 75 years old:
Daily supplements
1. Multivitamin: A once-daily multivitamin formulated for seniors can help fill any nutritional gaps. Look for one that includes vitamins D, B12, and minerals like calcium and magnesium.
2. Vitamin D: Vital for bone health and immune function, it's especially important for older adults. Aim for 800-1000 IU daily, but check with your health care provider for personalized recommendations based on your blood levels. https://wicworks.fns.usda.gov/search?keywords=vitamin+d
3. Calcium: Essential for maintaining bone density. 1,200 mg daily, ideally from food sources like dairy, leafy greens, and fortified foods. If you struggle to get enough from diet alone, consider a calcium supplement.
4. Omega-3 fatty acids: Found in fish oil supplements, omega-3s can support cardiovascular health and cognitive function. Aim for 1,000 mg daily amount of combined eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in cold-water fish, including tuna, salmon and sardines.
5. Probiotics: These can support digestive health and may enhance immune function. Look for a probiotic with multiple strains and at least 10 billion CFUs.
6. Coenzyme Q10 (CoQ10): This antioxidant may support heart health and energy levels. A daily dose of 100-200 mg can be beneficial, especially for those taking statins.
Nutrition guidelines
1. Balanced diet: Focus on a variety of whole foods, including:
Fruits and vegetables: Aim for a rainbow of colors to ensure a wide range of nutrients. Try to fill half your plate with these at every meal.
Whole grains: Choose whole grains like brown rice, quinoa, and whole-wheat bread to provide fiber and essential nutrients.
Lean proteins: Incorporate a mix of plant-based proteins (like beans and lentils) and lean animal proteins (like chicken, turkey, and fish). Aim for 1-1.2 grams of protein per kilogram of body weight to support muscle health.
Healthy fats: Include sources of unsaturated fats, such as avocados, nuts, seeds, and olive oil. These fats are important for heart health.
2. Hydration: Stay hydrated by drinking water throughout the day. Aim for 8 cups of liquid (64 ounces), more if you're active or in warm weather. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
3. Limit processed foods: Reduce intake of added sugars, sodium, and unhealthy fats. Opt for fresh, whole foods whenever possible.
Dietary needs
1. Fiber: At least 25 grams of fiber daily to support digestive health. Foods rich in fiber include fruits, vegetables, whole grains, nuts, and seeds.
2. Sodium intake: Keep sodium below 2,300 mg per day, or lower (1,500 mg) if you have high blood pressure or other health concerns.
3. Sugar intake: Limit added sugars to less than 10% of total daily calories. This helps maintain energy levels and supports overall health.
Resources
1. MyPlate: The USDA's MyPlate website offers valuable resources for meal planning and balanced eating tailored to individual dietary needs. https://www.choosemyplate.gov
2. National Institute on Aging (NIA): The NIA provides information on nutrition for older adults, including tips for healthy eating. https://www.nia.nih.gov/health/healthy-eating
3. Local Community Resources: Many communities offer programs for seniors, including meal delivery services, nutrition classes, and health workshops.
https://www.anchoragepublichealth.com/learn/community-resources/#food
4. Consult a registered dietitian: For personalized guidance, consider meeting with a registered dietitian who specializes in geriatric nutrition. They can create a tailored plan that meets your specific health needs.
Available resources:
Anchorage Neighborhood Health Center
For all ANHC patients there is nutrition counseling including for those with specific conditions, with registered dietitian Tamara Deschaine. Call 907-743-7200 to request an appointment.
Southcentral Foundation
Nutrition counseling and the "Lose to Win" program designed to promote positive lifestyle changes. Contact the SCF Health Education and Wellness Center at 907-729-2689 or the Benteh Nuutah Valley Native Primary Care Center Wellness Center at 907-631-7630.
Providence Diabetes and Nutrition Center
Offers services for individuals with diabetes and other nutrition needs, including weight management and chronic medical concerns. Call 907-212-7980.
Municipality of Anchorage WIC Program Supports healthy eating and lifestyles, nutrition counseling, and referrals to health and community resources. Call 907-269-3457.
Dietitians of Alaska A private practice offering personalized nutrition plans and support. Call 907-644-8445.
UAA Dietetics and Nutrition Program To reach experts in dietetics and nutrition.
Alaska Academy of Nutrition and Dietetics Post questions or seek info from professional dietitians and nutritionists.
Community Nutrition - Alaska Department of Health Provides information and resources on various nutrition programs.
Remember, it's always best to consult with your health care provider before starting any new supplements or making significant changes to your dietary needs. They can provide personalized recommendations based on your health status and medications. Cheers to your health and wellness journey.
Karen Casanovas, PCC, CPCC, CLIPP is a health and wellness professional coach practicing in Anchorage. If you have questions write to her at info@karencasanovas.com.
