Nutrition Tips for Healthy Aging

Good nutrition is important at any age, but it becomes especially important as you get older. Eating a balanced, nourishing diet helps keep your body strong, supports healthy aging, and can reduce the risk of chronic conditions. With a few simple adjustments, you can stay energized and feel your best.

As you age, your nutrition needs naturally shift. Your body may require higher amounts of certain nutrients (like vitamin B12, calcium, and vitamin D), but it may be harder to get them. This could be for many reasons. You might feel less hungry, have problems chewing, or find meal planning less enjoyable, especially if you live alone.

The good news: with a little planning, you can get the most nutrition from the foods you eat. The suggestions below can help. If you need more support, talk to your doctor. They may recommend meeting with a dietitian who can help you create a plan that works for you.

How can older adults use good nutrition to stay healthy?

Build a balanced foundation:

Eat a variety of foods to get a wide range of nutrients.
Take a daily multivitamin with about 100% of the daily value (DV) for key vitamins and minerals (unless your doctor advises otherwise).
Eat plenty of fruit and a variety of vegetables. Pick fresh, frozen, or no-salt canned options.
Choose foods high in vitamin B12, such as fortified cereal, dairy, meat, poultry, fish, and eggs.
Get enough calcium and vitamin D from foods like dairy, tofu, fortified orange juice, and leafy greens.
Include protein every day from lean meats, fish, poultry, eggs, cheese, beans, nuts, and seeds.
Aim to make at least half of your grain intake whole grains, including 100% whole wheat bread, whole grain cereals, and brown rice.

If constipation is a concern:

Eat high-fiber foods such as fruit, vegetables, whole grains, and cooked dried beans.
Drink plenty of fluids (If you have kidney, heart, or liver disease and have to limit fluids, consult with your doctor before increasing the amount of fluids you drink).
Ask your doctor if a stool softener may help.

If chewing is uncomfortable:

Choose canned or cooked fruits and vegetables.
Chop meat, use shredded meat, or add sauces and gravy to soften texture.
Try soft protein foods like cottage cheese, eggs, peanut butter, or cooked beans.

If grocery shopping feels challenging:

Consider grocery delivery services.
Contact volunteer organizations for assistance.
Ask family or neighbors for help.

If cooking has become more difficult:

Consider taking a cooking class, if you’re able
Use a microwave for simple meals like frozen entrees or prepared foods.
Join group meal programs through senior centers.
Try meal delivery services such as Meals on Wheels.

If your appetite has decreased:

Eat smaller meals more often. Try 4- 5 small meals a day instead of 1-2 large ones.
Eat with friends, family, or in group meal programs to make mealtime more enjoyable.
Ask your doctor if medications could affect your appetite or taste.
Use herbs and spices to add flavor.
Seek support if you think you may be depressed, as this can affect appetite and daily activities.

With a few simple strategies, you can nourish your body, support your well-being, and enjoy a vibrant, healthy life at any age.

Looking for simple, healthy meal ideas? Visit our Cooking & Nutrition Hub for recipes, guides, and more.

Gut Check: The Link Between Gut Health and Mental Health

You may have heard sayings like “trust your gut,” “go with your gut,” or “a gut instinct.” These phrases all refer to an innate knowing or consciousness that comes from within us — specifically, our gut.

Interestingly, a growing body of scientific research reveals how our gut affects the rest of our bodies and even our mental well-being. This interconnectedness between our mind and gut health is becoming increasingly evident. In this article, we’ll review this connection and explore ways you can support your mental health by supporting your gut health.

What is the Gut-Brain Connection?

You may not know but your gastrointestinal (GI) tract and your brain are constantly communicating with each other. This two-way conversation happens along what is called the gut-brain axis. It plays a crucial role in regulating both digestive function and mental function. This communication occurs through several pathways including:

Enteric Nervous System (ENS) – two thin layers of more than 100 million nerve cells that line your GI tract, running from the esophagus to the rectum, and is often referred to as the second brain
Vagus Nerve – one of the 12 cranial nerves that runs down and throughout your body
Gut microbiome – the community of (friendly) bacteria and other microorganisms in your gut that produce or help produce chemical neurotransmitters

Your Gut Health, Your Mental Health

The gut-brain axis sends and receives information from your brain. The health of one can have a big impact on the health of the other.

Stress Resilience

Recent studies shows that your gut health has a significant connection to how well you respond to and bounce back from stress. More specifically, people who are more resilient to stress have a microbiome that supports a reduction in inflammation and a strong gut barrier. This research suggests that a strong barrier enables the body to absorb nutrients better and blocks toxins that would create inflammation. If you have a weak barrier and lack the microbiome that prevents inflammation, a signal will make its way to the brain in the form of stress, priming your mind and body to be unable to let go of stress mode.

Depression

The link between gut health and depression is becoming increasingly clear. One study discovered that people with depression and anxiety had less of a certain kind of bacteria related to the production of these short-chain fatty acids than others. Another study found gut microbiomes that lacked bacteria diversity often correlated with people living with depression.

Mood Changes

If you or someone you know is living with irritable bowel syndrome (IBS), constipation, diarrhea, and other stomach issues, you may notice mood shifts. That’s because your gut-brain axis communicates this irritation to the central nervous system — resulting in mood changes. A high percentage of people with these stomach issues often develop depression and anxiety, too.

Taking Care of Your Health

Now you know the impact your gut health has on your mental health. How can you use this knowledge to support your mental health?

Gut Healthy Diet

What you eat plays a key role in maintaining a healthy gut. Certain foods can either promote or disrupt gut health. Try incorporating more:

Probiotic foods and beverages like yogurt, sauerkraut, kefir, miso, tempeh, kombucha, and kimchi.
Prebiotic foods like asparagus, apples, artichokes, bananas, oats, onion, garlic and prebiotic beverages.
Soluble and insoluble fiber through fruits, vegetables, beans, oats, legumes, barley, whole wheat, berries, and nuts.
Antioxidants through vitamins C and E, beta carotene, and selenium-rich foods and drinks.

In addition to what you add, it’s a good idea to consider what you need to take away. To reduce inflammation, consider saying no to foods with a high added sugar content, fried foods, packaged foods, and more. Studies suggest a link between eating highly processed foods and depression and anxiety. Don’t worry. There is room for most things in a healthy diet. So, you don’t have to go overboard in saying goodbye to a sweet treat or fast food forever. Let it be a “nice to have sometimes” rather than a “have all the time.”

Download “Gut Check: Your Essential Starter Kit” for guidance and recipes to support your journey toward better gut health. This starter kit provides practical tips and delicious recipes to help you incorporate gut-friendly foods into your diet and make informed choices about what to avoid.

The VEBA Resource Center offers members virtual cooking classes. You can learn how to cook deliciously and nutritiously for your gut. We also have a library of cooking videos featuring recipes you’ll love. Learn more here.

Regular Exercise

Exercising regularly can improve the health of your gut and, therefore, mental health. Exercising increases gut mobility, improves circulation, strengthens digestive muscles, boosts your metabolism, and improves your sleep — all things good for your gut. You don’t have to run a marathon or take up extreme weightlifting. Any movement sustained for at least 30 minutes that elevates your heart rate and brings a sweat but allows you to breathe enough to talk is your goal.

You and your doctor know your health needs best. It’s important to check with them before trying any new exercise. If you get the ok, try to exercise five days a week. But don’t let the idea of perfection get in the way of the good. Some weeks five days may be doable, and some weeks it may not. One day is better than no days. Also, you can break up the 30 minutes into two 15-minute increments or three 10-minute increments.

Approach exercise with realistic expectations of self and consider reaching out for support. Joining a gym, hiring a trainer, or asking a friend to be an accountability buddy can be a huge help. The VEBA Resource Center has a library of on-demand videos for members that lets you exercise wherever and whenever works for you. Take a look at what we have to offer.

Meditation

Meditation and mindfulness practices are recognized as having many health benefits. We know it intuitively from the general feeling of wellness after a few moments of mindful breathing or listening to a guided meditation. A study confirmed that deep meditation regulates your gut microbiome, therefore, supporting your mental health. You can use tools like a meditation app, go for a walk in nature, do yoga, and more. The VEBA Resource Center also offers virtual meditation classes so you can practice when and where it works for you.

Here for Your Whole Health

We’re here to help you live your healthiest life. California Schools VEBA offers resources, information, and support in a way that works for you. In-person or virtually, we’re here for your whole health.

Discover Your Personalized Path to Wellness

Whether you’re navigating a health challenge or striving to enhance your overall well-being, our Whole Health Coaching Program is designed to support you every step of the way.

Partner with a dedicated Whole Health Coach to create a personalized wellness plan that addresses your physical well-being, emotional/mental health, and daily life.

This program is ideal for you if:

You have a specific health goal or challenge you want to tackle.
You value professional guidance and support.
You are ready to commit to making positive changes in your life.

Take the first step towards a healthier, happier you. For more details, visit calveba.org/whole-health-coaching.