Adequate nutrition and fitness can help one reach the maximum life span by postponing and slowing disease. Nutrition affects aging by its role in disease prevention. Many of the physiological changes that occur during adulthood impact dietary intake and nutrient needs. These are summarized in the handout to read below.

Some of the changes listed (e.g., tooth loss, loss in taste and smell perceptions) can influence dietary intake. Other changes (e.g., loss of lean body mass) can alter nutrient and/or calorie needs. Still other changes (e.g., reduced stomach acidity, diminished kidney function) can cause changes in nutrient utilization. Having said this, some physiological changes are beyond our control, such as:

Graying of hair
Balding
Some drying and wrinkling of skin
Impairment of near vision
Reduced taste and smell sensitivity
Slowed reaction (reflexes)
Slowed mental function
Menopause (women)
Loss of fertility (men)
Loss of joint elasticity

Researchers believe that maintaining lean muscle mass may be the most important strategy for successful aging. This is because maintaining lean muscle mass (the portion of the body excluding fat, including muscle, bone, connectives tissue, organs, and water):

Maintains basal metabolic rate, which helps decrease the risk of obesity
Keeps body fat low, which helps control blood cholesterol levels and helps avoid the onset of type 2 diabetes
Maintains body water, which decreases the risk of dehydration and improved body temperature regulation
Maintaining muscle mass also preserves movement, coordination and balance

Malnutrition, catabolic diseases and/or the lack of exercise will lead to loss of lean body mass. Loss of muscle mass, known as sarcopenia or “loss of flesh” may result in weakness, gait and balance disorders, fall and fractures, functional decline, disability, reduced quality of life, and insulin insensitivity. The causes of sarcopenia are multifactorial, but fortunately the most common etiology factors (undernutrition and inactivity) are treatable with lifestyle modification. Due to inactivity, it is estimated that the average American will lose as much as 3% to 5% of their muscle mass per decade after age 30. View the scans below to see how important exercise is on maintaining muscle mass throughout the lifespan. Sarcopenia in NOT a consequence of aging… it is the consequence of a poor lifestyle.