Article by Ellen Colasuonno, MS RDN/ Nutrition & Wellness Educator
September is Healthy Aging Month, a great reminder that while we cannot stop the clock, there is plenty we can do to support our health and independence as we get older. Healthy aging is not about chasing youth. It is about maintaining strength, energy, mobility, and quality of life for as long as possible.
As we age, our bodies become less efficient at absorbing and using certain nutrients, which means paying attention to what is on our plate becomes even more important. Three nutrients that deserve special attention are calcium, vitamin D, and vitamin B12.
Calcium plays an important role in maintaining strong bones and reducing the risk of osteoporosis and fractures. Dairy products such as milk, yogurt, and cheese are excellent sources, but calcium can also be found in foods like fortified plant milks, canned salmon with bones, tofu made with calcium sulfate, and some leafy green vegetables.
Vitamin D works closely with calcium to support bone health, but it also plays a role in immune function and muscle strength. Unfortunately, vitamin D can be difficult to get from food alone, and our ability to produce it from sunlight decreases with age. Fatty fish, fortified dairy products, and fortified cereals can help, but many older adults benefit from having their vitamin D levels checked and discussing supplementation with their healthcare provider if needed.
Vitamin B12 is essential for healthy nerves, red blood cell production, and brain function. As we get older, our stomach produces less acid, making it harder to absorb vitamin B12 from food. Good food sources include meat, fish, poultry, eggs, and dairy products. Some older adults may need fortified foods or supplements to meet their needs.
Nutrition is only one piece of the healthy aging puzzle. Preventative care and regular health check-ups are just as important. Routine visits with your healthcare provider can help identify concerns early, often before symptoms appear. Screenings, vaccinations, vision and hearing exams, dental care, and medication reviews all play a role in helping older adults stay healthy and independent.
Healthy aging does not happen overnight, and it certainly does not require perfection. Small, consistent habits like eating nutrient-rich foods, staying active, keeping up with preventative care, and staying socially connected can make a big difference over time.
After all, adding years to life is great, but adding life to those years is even better!
Check out our website at chqgov.com/office-aging to see all the programs and services offered. Additionally, by signing up for our communication system, if you are not already registered, will provide you with information at your fingertips. We send messages about the current programs you may be interested in through your preferred communication method: text, email, or an automated call. If you are not already signed up to receive these messages, just call us at our NY Connects line 716-753-4582.
By making simple and healthy choices on a daily basis, you will be well on your way towards achieving total wellness. We know the healthy choice is not always the easiest choice, but small changes can make a big difference. Chautauqua County Office for Aging Services offers Nutrition & Wellness programs to support you in your journey toward total wellness. Call NY Connects at 716-753-4582 for more details and information about any of the Nutrition and Wellness programs provided by Chautauqua County Office for Aging Services.
SNAP-Ed materials are funded by USDA’s Supplemental Nutrition Assistance Program or SNAP. This institution is an equal opportunity provider. Some of these materials have been funded in whole or in part by grants from the New York State Office for the Aging (NYSOFA), and/ or the Administration on Aging (AOA) and/ or Administration for Community Living (ACL). Nothing herein is intended, nor should be construed, as an endorsement by the State of New York.
