02/10/2025
Eat Well, Age Well.
𝗘𝗮𝘁 𝗪𝗲𝗹𝗹, 𝗔𝗴𝗲 𝗪𝗲𝗹𝗹: 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗳𝗼𝗿 𝗘𝗹𝗱𝗲𝗿𝗹𝘆 🧓🏼
by CMU BSND OJT Lloyd Riel Felonia
From the saggy skin, hearing loss, lack of appetite, and reduced vision, nutrition and wellness for our lolos and lolas are important to address to manage common age-related changes. According to the World Health Organization (2024), the pace of population aging is much faster than in the past. This transformation is not merely a slow drift; it is a rapid change with far-reaching implications for society.
Globally, the shift is clear. In 2020, for the first time in history, the number of people aged 60 years and older outnumbered those younger than five years old. Between 2015 and 2050, the proportion of the world’s population over 60 years is expected to nearly double from 12% to 22%. It becomes increasingly evident that the world is undergoing a significant demographic shift toward an older population.
In the Philippines, the same trend is unfolding. According to the UNDESCA Population Division (2019), the country is projected to enter an Ageing Society by 2030, meaning that Filipinos aged 60 years and above will make up 10–19% of the population. This demographic transition challenges the government to strengthen policies on health and social welfare in preparation for the years ahead. The rise in the elderly population brings health and social challenges, but nutrition remains a key solution to ensure healthier and more dignified aging.
As of now, the government has made significant advances in policy and program initiatives that guarantee the rights of older people. The Expanded Senior Citizens Act of 2010 (Republic Act 9994) provides entitlements for older Filipinos and prescribes the government’s duties and obligations. Among its benefits are a 20% discount on food, medicines, and other essential goods, as well as exemption from the Value Added Tax (VAT).
To further strengthen this, the Department of Health (DOH) issued Department Order No. 2018-0357, which allocated funds for the establishment of geriatric facilities nationwide. In 2019, Republic Act 11450 created the National Commission of Senior Citizens, tasked with ensuring the full implementation of laws, policies, and programs intended for older people.
As people age, they consume less and choose different foods (Qin et al., 2024). Although the potential effects of these dietary modifications on health are unknown, decreased intakes of calcium, iron, zinc, B vitamins, and vitamin E have been linked to older adults' reduced food consumption. Deficient energy intakes or a diet deficient in nutrients can raise the risk of diet-related diseases, which is a health concern. This observed decrease in calorie intake might be caused by a number of variables. Older folks often eat more low-energy grains, fruits, and vegetables and less energy-dense sweets and fast meals (Drewnowski & Shultz, 2001).
A balanced diet from all food groups helps lower the risk of chronic diseases such as diabetes, hypertension, and heart disease (WHO, 2020). Older people should limit foods high in added sugar, saturated fats, and sodium, while prioritizing protein-rich choices like fish, meat, milk and milk products to preserve muscle mass. To guide the elderly, the Pinggang Pinoy for Older Persons was developed by the Department of Science and Technology-Food and Nutrition Research Institute. This food plate model emphasizes the recommended proportions of the go, grow and glow food groups per meal.
Key nutrients such as potassium, calcium, vitamin D, fiber, and vitamin B12 are especially important during the elderly stage because they address age-related health concerns. Potassium helps regulate blood pressure, calcium and vitamin D strengthen bones and reduce the risk of osteoporosis, fiber supports digestion and heart health, while vitamin B12 plays a crucial role in maintaining energy levels and brain function (Chan et al., 2023; Voulgaridou et al., 2023; Alahmari, 2024; Markun et al., 2021). However, seniors must be particularly mindful of vitamin B12, since the body’s ability to absorb it naturally declines with age (Kassis et al., 2023).
In addition, older adults frequently encounter nutrition-related problems such as loss of appetite, forgetfulness, constipation, difficulty in chewing, and hypertension. These challenges can be addressed by choosing nutrient-dense and easy-to-digest foods, preparing meals in smaller but more frequent portions, and limiting high-sodium dishes. Simple strategies like steaming vegetables for softness, using natural herbs and spices for flavor, and including memory-supporting foods rich in omega-3 fatty acids can significantly improve dietary intake and overall well-being in later years.
Certain medications can also interfere with absorption, making fortified foods or supplements—under medical guidance—an important part of ensuring adequate intake. Since thirst often decreases with age, regular hydration is essential like water, low-fat or lactose-free milk, fortified soy beverages, and 100% fruit juice are recommended, while sugary or salty drinks should be limited.
Practical eating habits also make a difference. Fruits and vegetables should be part of every meal, whether fresh, frozen, or canned. Shared mealtimes with family or community groups can make eating more enjoyable and encourage healthier choices. Likewise, caution is advised with nutrition drinks and dietary supplements, which can contain added sugars or unnecessary ingredients.
Good nutrition goes hand in hand with an active lifestyle. According WHO (2024), older adults should undertake regular physical activity to keep their bodies strong and healthy. They should at least aim for 150 to 300 minutes of moderate exercise each week such as walking, dancing, or cycling or 75 to 150 minutes of more vigorous exercise like jogging, fast cycling, or aerobic workouts. Regular exercise supports strength, balance, bone health, brain function, and independence which helps older people live healthier, more fulfilling lives.
In line with the celebration of the 2025 Elderly Filipino Week, let us continue to promote good nutrition practices for good health and long life. (CMU BSND OJT Lloyd Riel Felonia /nnc_x@yahoo.com/ 09631090198)
REFERENCES:
Alahmari, L. A. (2024). Dietary fiber influence on overall health, with an emphasis on CVD, diabetes, obesity, colon cancer, and inflammation. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1510564
Chan, R. J., Parikh, N., Ahmed, S., Ruzicka, M., & Hiremath, S. (2023). Blood pressure control should focus on more potassium: controversies in hypertension. Hypertension, 81(3), 501–509. https://doi.org/10.1161/hypertensionaha.123.20545
Division, U. P. (2019). World population prospects 2019. World Population Prospects 2019: Highlights.https://digitallibrary.un.org/record/3851011/files/WPP2019_Volume-II-Demographic-Profiles.pdf
Drewnowski, A., & Shultz, J. M. (2001). Impact of aging on eating behaviors, food choices, nutrition, and health status. PubMed, 5(2), 75–79. https://pubmed.ncbi.nlm.nih.gov/11426286
Kassis, A., Fichot, M., Horcajada, M., Horstman, A. M. H., Duncan, P., Bergonzelli, G., Preitner, N., Zimmermann, D., Bosco, N., Vidal, K., & Donato-Capel, L. (2023). Nutritional and lifestyle management of the aging journey: A narrative review. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.1087505
Markun, S., Gravestock, I., Jäger, L., Rosemann, T., Pichierri, G., & Burgstaller, J. M. (2021). Effects of vitamin B12 supplementation on cognitive function, depressive symptoms, and fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression. Nutrients, 13(3), 923. https://doi.org/10.3390/nu13030923
Qin, Y., Pillidge, C., Harrison, B., & Adhikari, B. (2024). Pathways in formulating foods for the elderly. Food Research International, 186, 114324. https://doi.org/10.1016/j.foodres.2024.114324
Voulgaridou, G., Papadopoulou, S. K., Detopoulou, P., Tsoumana, D., Giaginis, C., Kondyli, F. S., Lymperaki, E., & Pritsa, A. (2023). Vitamin D and Calcium in Osteoporosis, and the Role of Bone Turnover Markers: A Narrative Review of Recent Data from RCTs. Diseases, 11(1), 29. https://doi.org/10.3390/diseases11010029
World Health Organization. (2024, June 26). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
World Health Organization: WHO. (2020, April 29). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
World Health Organization: WHO. (2024, October 1). Ageing and health. https://www.who.int/news-room/fact-sheets/detail/ageing-and-health
