I often notice that there is a concern when someone hears that older people may follow a plant-based nutrition. This concern has to do mainly with the energy levels dropping at this stage of life and muscle weakness, something that makes everyone automatically assume that meat and dairy are essential at this point. At the same time, chronic pain and chronic inflammation may be an issue, along with nutrient deficiencies, constipation and other gut issues, so animal food may not be such a good idea for the elderly. As a qualified dietitian-nutritionist, specialized in autoimmune diseases and inflammation, educated in plant-based nutrition, focusing on gut microbiome and neurodegenerative diseases, I can tell you that what you need to emphasize on at this stage is immune support, calorie adequacy and most importantly dealing with deficiencies through diet and supplementation.
There are in fact some problems at this age that we need to take into consideration.
Protein, for one thing, is indeed crucial, as it’s less absorbed as the years pass by, despite the kind of nutrition they follow, so they may need to consume more, about 1-1,2gr/kg after the age of 65. This does not mean consumption of more meat and dairy, as they are high in saturated fat which raise the risk of cardiovascular disease, stroke, heart attack, type 2 diabetes etc. And at this age, we can’t afford to take these conditions lightly. So where do we get the protein we need? Legumes, nuts, seeds, tofu, while making sure we get all the calories we need from our diet.
Besides protein, there may be risk for other deficiencies at this age, such as B12, due to atrophic gastritis which is common after 50. Higher intake of good fats is also recommended, as there is a notable decrease in the conversion of short chain omega-3 fatty acids to long chain decreases in older ages. At the same time, there’s always the need to check the calcium and vitamin D levels to make sure we are efficient and give our bones the strength they need.
So how can we ensure all of the above? Can a plant-based nutrition provide everything the elderly need? Actually, yes, and research is always providing new evidence that scatter away every concern there might be.
Plant-based nutrition to the rescue
According to Nurses’ Health Study, a higher intake of plant protein was associated with lower risk of frailty, something that was not observed with animal or dairy protein.
The study followed 13.279 incident cases of frailty and found out that women with a higher intake of plant protein had a lower risk of developing frailty (geriatric syndrome that leads to increased risk of hospitalization, disability, and death) after adjustment for all relevant confounders. On the other hand, those with a higher intake of animal protein intake had a higher risk of frailty, while the intake of total and dairy protein showed no significant association with frailty in the full model. The study also showed that by substituting 5% of energy with plant protein instead of animal protein, dairy protein, or non-dairy animal protein was associated with 38%, 32% and 42% reduced risk of frailty.
Another study published in GeroScience in July 2022 also confirmed what we already know. This study analyzed data from 1880 individuals aged at least 60 years from the Spanish Seniors ENRICA-1 cohort, while THE PDI (Plant-based Diet Index) was used to assess the impact of a plant-based nutrition. While there were cases of frailty in the follow-up, it seems that those who followed a healthy and balanced plant-based diet had a 57% lower risk than those who weren’t that adherent to this type of nutrition. What’s more shocking is that those who followed an unhealthy plant-based diet with the most unhealthy foods, scored a 289% increased risk.
What supplements may be needed?
A balanced plant-based nutrition can cover a great percentage of what older people need through their diet, but there may be a need for supplementation. B12 is a vitamin that needs supplementation and maybe at higher doses in the elderly. Vitamin D is also essential at this age, as older people may spend less time outdoors and not make up for the adequate amount from the sun, so a supplement may be essential. Calcium may also be necessary if one doesn’t consume fortified foods and a supplement of good fats can also help, as the older we get the higher intake of ALA is needed (2,2 gr for women and 3,2 gr for men)
In general, it’s safe to say that a nutrient-dense plant-based diet, along with the necessary supplements for those who need it, rich in fruits, vegetables, legumes, whole wheat, nuts and seeds can fill our beloved ones with all the nutrients they need for good health.
-Fiber for good gut health and help with constipation problems that may be common in older people
-Protein that is essential for maintaining their muscle mass
-Antioxidants and anti-inflammatory compounds that protect from neurodegenerative diseases, diabetes, cardiovascular risk
-Healthy fat that are good for their lipid profile
Resources
https://link.springer.com/article/10.1007/s11357-022-00614-3
