What Happens as We Age and What to Do about It. Fitness for Seniors

What Happens as We Age and What to Do about It?

Physiological Changes	Consequences	What we can do
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!