Obtaining sufficient nutrition is not always easy. And this is especially true for older adults. You may not be as active as you were when you were younger, so you may need fewer calories. Still, research shows that older people may need more of certain important nutrients, such as B vitamins and calcium.
Unfortunately, nutrient deficiencies and malnutrition can persist for a long time before manifesting in physical signs or symptoms. Still, there are a few indicators that you – and your doctor – can look out for.
Fatigue is a common side effect of iron deficiency, which can lead to anemia, evidenced by low red blood cell counts. Anemia can also manifest as abnormal pallor. But remember: Other conditions can cause excessive fatigue, including heart disease, depression, or thyroid disease.
It is wise to tell your doctor if you feel unusually weak or tired. Your doctor may prescribe supplements if you have anemia.
Hair, which is composed primarily of protein, serves as a useful diagnostic marker for nutritional deficiencies.
“If an older person’s hair looks brittle, dry, and thin, it is often a sign that their diet is inadequate,” says Kathleen Niedert, RD, director of clinical nutrition and dining services for Western Home Communities of Iowa.
Brittle hair can indicate a deficiency of essential fatty acids, proteins, iron and other nutrients. Some hair loss is common with age. But if hair starts to fall out at an unusual rate, nutrient deficiencies may be the cause. Once your doctor identifies the deficiencies, you can treat them with nutrient-rich foods and supplements.
Like hair, nails serve as an early warning sign of an inadequate diet. A spoon-shaped nail, where the nail curves up from the nail bed like a spoon (a condition called koilonychia), can be an indicator of iron deficiency anemia.
If you have iron deficiency anemia, your doctor may recommend iron pills and iron-rich foods such as liver and shellfish like clams, oysters and mussels.
Cracks or inflammation in the corners of the mouth (a condition called angular cheilitis) can be a warning sign of a riboflavin (B2) or iron deficiency. An unusually pale or swollen tongue is a warning sign of an iron or B vitamin deficiency. A condition called burning mouth syndrome, which continues to baffle researchers, can develop when iron, zinc, or B vitamin deficiency occurs. -vitamin levels drop below required levels.
Again, once you have confirmed your specific nutritional deficiencies, they can be treated with nutrient-rich foods and supplements.
Chronic diarrhea can be a sign of malabsorption, which means nutrients are not fully absorbed by your body. Malabsorption can be caused by infection, surgery, certain medications, heavy alcohol use, and digestive disorders such as celiac disease and Crohn’s disease.
It is important to see your doctor if you have persistent diarrhea.
Unexplained mood swings, especially feelings of apathy or irritability, may be symptoms of a serious medical condition such as depression. But they can also be symptoms that your body is not getting the energy it needs.
If you have persistent bad mood or forgetfulness, it is important to have your doctor examine you.
Appetite often decreases with age. Taste buds lose their sensitivity. If you also become less active, you may need fewer calories. Some medications can also dampen appetite.
“Chronic loss of appetite is a serious warning sign that you may be at risk for nutritional deficiencies,” says Nancy Wellman, RD, past president of the Academy of Nutrition and Dietetics. There are many causes for a loss of appetite as you age, including serious illnesses, depression, certain medications and dementia. If you find yourself skipping meals because you aren’t hungry, talk to your doctor.
Blood tests can show whether you are deficient in a number of important nutrients. By assessing your food intake, a registered dietitian can also identify nutritional deficiencies.
“The most important thing is to alert your doctor quickly if your appetite changes or if you start skipping meals,” says Wellman. This way you can prevent nutritional problems before they cause serious problems.