What Happens as We Age and What to Do about It

Brain / Cognition

• Reduced due to neurodegeneration, medications and/or nutrient deficiencies, i.e thiamine or B1
• Less efficient at absorbing B12

• Eliminate/moderate alcohol 
• Physical activity
• Manage blood sugar levels
• Reduce/quit smoking
• Omega 3s; Vitamin E and folate
• Eat foods rich in B12; supplement if necessary

Digestion

• Loss of muscle strength slows motility - constipation
• Inflammation, increased bacteria growth and decreased acid output can impair digestion and nutrient absorption

• Get lots of fiber
• Hydration
• Probiotics (digestion & immunity)
• Less saturated and trans fats; more phytochemicals (plants)

Energy

• Levels tend to decrease due to nutrient deficiencies, sedentary lifestyle and hormonal changes
• Appetite decreases while our need for nutrients increases
• Iron levels change - up in women post-menopause but can also decrease
• Reduced sense of thirst can lead to dehydration

• Eat more nutrient-dense foods - adequate protein, carbs, healthy fats
• Targeted supplements if required
• Hydration - 2-3 litres/day or 8-12 cups 

Hormones

• Changes in sex drive, mood
• Decreases in estrogen and progesterone levels in women, and testosterone in men 
• Produce less insulin which may increase blood sugar levels

• Increase physical activity - acts like insulin to moderate blood sugar 
• Balanced diet

Immunity

• Tends to decline with age
• Increased risk of illness/infection due to decrease in lymphocytes and increase in inflammatory cytokines

• Omega 3s (anti-inflammatory)
• Phytochemicals (anti-oxidants 

Metabolism

• Reduced appetite, enzyme/acid secretion, nutrient absorption and blood sugar control

• Increase physical activity - acts like insulin 
• Supplement if necessary

Mobility

• Loss of strength, lean (muscle) mass and flexibility due to reduced activity

• Physical activity - use it or lose it!