Aging and nutrition | WA Cares Fund

Changes in diet as we age

As we grow older, several physiological changes occur that impact our nutritional requirements. Our metabolism slows down, muscle mass decreases, bone density diminishes and our ability to sense thirst often declines. Our bodies become less efficient at digesting food, affecting our bodies' ability to absorb nutrients properly.

"These shifts make it essential to prioritize a balanced healthy diet. Not only as a choice but as a necessity to maintain vitality and independence as well as overall well-being," noted Dr. Andre Blanks, DCN, Director of Nutrition Services Department at Western State Hospital, during a recent WA Cares webinar.

Certain nutrients become particularly important as we age. Protein is essential for muscle repair and immune function. Healthy fats such as omega-3 fatty acids support brain and heart health. Vitamins and minerals like vitamin D, B12, calcium and vitamin C are vital for immune system function and bone health.

For optimal nutrition, experts recommend focusing on nutrient-dense foods. "You want to focus on foods where calories come from protein and healthy fats," explained Clinical Nutrition Manager, Emily Carlson, during the webinar. Good options include nuts, seeds, nut butters, eggs, Greek yogurt, beans and lean meats.

"Eating the rainbow" is another important strategy – consuming fruits and vegetables across the color spectrum to ensure a variety of antioxidants, vitamins, and minerals. Whole grains provide essential fiber and nutrients, while staying hydrated (drinking a minimum of six cups of water daily) is crucial for overall health and nutrient absorption.

Food insecurity among older adults

Unfortunately, many seniors face challenges accessing adequate nutrition. According to data shared by Aja Bridge, Nutrition Services Division Director at Rural Resources Community Action, food insecure seniors are 50% more likely to have diabetes, three times more likely to suffer from depression, 60% more likely to have congestive heart failure or heart attack and 30% more likely to have at least one impairment affecting daily living activities.

Several factors contribute to this problem, including chronic health conditions that interfere with shopping or cooking, limited transportation, fixed incomes and social isolation. The Washington State Food Insecurity Survey revealed that many respondents were concerned about future price increases and found fresh produce and animal proteins particularly difficult to afford.

Resources available:

Some of the numerous programs that exist to support nutrition for older adults:

These programs do much more than provide food. As Matt Santelli explained, "These meal programs promote health for seniors and people with disabilities, help prevent hospitalizations, delay residential care and protect against frailty and damaging falls." They also combat loneliness and isolation, which have significant health consequences.

WA Cares: long-term care support

The WA Cares Fund offers another layer of support for Washingtonians. All working Washingtonians contribute a small percentage of their income into the fund. Then when you need care, you can access your earned benefit of $36,500 (grows over time with inflation) to pay for various services and supports, including home-delivered meals and paying family members to provide related care like meal preparation.

WA Cares is designed to help people age in place as long as possible. The program also allows participants who move out of state to continue to participate in the program and ultimately receive benefits, provided they've contributed for at least three years before they leave the state.

Focusing on proper nutrition, staying physically active, and using available resources can significantly enhance quality of life as we age. By understanding our changing nutritional needs and making informed choices, we can maintain independence and well-being for years to come.

For more information, watch the replay of our March webinar, WA Cares Conversations: Aging and Nutrition.