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No appetite as you get older? Here’s how to get the nutrients you need

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If you’re in your 60s, 70s or older, you may have experienced a decline in appetite. You might feel less hungry and be unable to eat as much food as you did when younger.

Many older adults experience a gradual decrease in appetite which, most often, is considered a normal part of aging.

Eating smaller meals, though, can make it challenging to get the proper nutrition your body requires.

While adults generally need fewer calories when older (due to less physical activity and loss of lean muscle), that’s not the case for nutrients.

Nutrient requirements remain the same, and in some cases increase, making it necessary to prioritize nutrient-dense foods.

Why appetite declines with aging

A number of age-related changes can cause appetite to fade.

For one, our stomach empties more slowly when we’re older. That means that food sticks around longer, prolonging the feeling of fullness.

Aging also alters the levels and responsiveness of appetite-related hormones.

There’s evidence that levels of ghrelin, a hormone that stimulates appetite and increases food intake, are lower in older people. It’s also thought that cholecystokinin, a hormone that suppresses appetite, does so more strongly when you’re older.

Changes to taste, smell and vision, senses that allow us to enjoy food, can also blunt appetite. So can certain medications, low mood and loneliness.

If your appetite isn’t what it used to be, the following strategies can help squeeze more nutrition into meals and snacks.

Choose nutrient-dense foods

Nutrient-dense foods deliver the greatest nutritional bang for their calorie buck. While most whole foods are nutrient-dense, some pack an exceptionally strong punch.

Three ounces of canned pink salmon, for instance, is an excellent source of protein (20 g), vitamin B12 (nearly two days’ worth), vitamin D3 (490 IU) and calcium (241 milligrams with bones). It also supplies 60 per cent of the daily requirement for immune-supportive selenium. Other types of salmon and sardines are worthy stand-ins.

Leafy greens also deliver plenty of nutrients. One-half cup of cooked spinach contains an impressive amount of bone-building vitamin K (445 mg) and blood-pressure-regulating potassium (440 mg), along with lots of beta-carotene and lutein, an antioxidant that protects brain cells and vision.

Other nutrient-dense foods include winter squash, sweet potatoes, Brussels sprouts, bell peppers, berries, mango, eggs, yogurt, beans and lentils, whole grains, pumpkin seeds, chia seeds and more.

Smoothies are excellent vehicles for vital nutrients, plus they’re digested more quickly than solid foods. Soups made with protein (chicken, beans, lentils), whole grains (barley, wild rice) and vegetables are also nutrient-dense.

When it comes to fruits and vegetables, choose frozen. You’ll use only the amount you need without worrying about food waste.

Don’t skimp on protein

With age, adults turn protein into muscle less efficiently and, as a result, need to eat more of it to support muscle mass and strength.

Include a good source of protein at every meal, including breakfast. High-protein choices include fish, chicken, lean meat, eggs, cottage cheese, Greek and Icelandic yogurt, milk, soy milk, beans and lentils, tofu and edamame.

Over 65? Pay attention to your protein intake

Consider meal timing

Take advantage of your appetite by eating your biggest meal when you feel most hungry, be it breakfast, lunch or dinner.

Plan for a nutrient-rich snack between meals that are more than four hours apart (e.g., yogurt and berries, dried fruit with nuts, whole-grain crackers and cheese or a fruit smoothie).

Or, consider eating smaller balanced meals more frequently throughout the day.

Do you need a nutrition supplement drink?

Nutrition supplement drinks (e.g., Ensure, Boost, Glucerna) can be used as a convenient snack to supplement calories, protein, vitamin and minerals, especially for older adults who struggle to eat enough.

But they shouldn’t substitute all meals since they’re not nutritionally complete. These supplements may not contain enough protein, plus they’re lacking in fibre and protective phytochemicals found in many whole foods.

And most are high in added sugars to enhance palatability (which isn’t a bad thing for those who need extra calories).

Depending on your nutrient needs and health status, consult your dietitian or doctor to determine which product is right for you.

When decreased appetite is a concern

In some cases, age-related declines in appetite and hunger can lead to unintentional weight loss.

Weighing too little when you’re older is tied to an increased risk of frailty, falls, hospital stays and earlier death.

Consult your doctor if you (or an aging parent) have lost weight without trying and/or your loss of appetite is more noticeable than usual.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

 

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Canada to donate up to 200,000 vaccine doses to combat mpox outbreaks in Africa

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The Canadian government says it will donate up to 200,000 vaccine doses to fight the mpox outbreak in Congo and other African countries.

It says the donated doses of Imvamune will come from Canada’s existing supply and will not affect the country’s preparedness for mpox cases in this country.

Minister of Health Mark Holland says the donation “will help to protect those in the most affected regions of Africa and will help prevent further spread of the virus.”

Dr. Madhukar Pai, Canada research chair in epidemiology and global health, says although the donation is welcome, it is a very small portion of the estimated 10 million vaccine doses needed to control the outbreak.

Vaccine donations from wealthier countries have only recently started arriving in Africa, almost a month after the World Health Organization declared the mpox outbreak a public health emergency of international concern.

A few days after the declaration in August, Global Affairs Canada announced a contribution of $1 million for mpox surveillance, diagnostic tools, research and community awareness in Africa.

On Thursday, the Africa Centres for Disease Control and Prevention said mpox is still on the rise and that testing rates are “insufficient” across the continent.

Jason Kindrachuk, Canada research chair in emerging viruses at the University of Manitoba, said donating vaccines, in addition to supporting surveillance and diagnostic tests, is “massively important.”

But Kindrachuk, who has worked on the ground in Congo during the epidemic, also said that the international response to the mpox outbreak is “better late than never (but) better never late.”

“It would have been fantastic for us globally to not be in this position by having provided doses a much, much longer time prior than when we are,” he said, noting that the outbreak of clade I mpox in Congo started in early 2023.

Clade II mpox, endemic in regions of West Africa, came to the world’s attention even earlier — in 2022 — as that strain of virus spread to other countries, including Canada.

Two doses are recommended for mpox vaccination, so the donation may only benefit 100,000 people, Pai said.

Pai questioned whether Canada is contributing enough, as the federal government hasn’t said what percentage of its mpox vaccine stockpile it is donating.

“Small donations are simply not going to help end this crisis. We need to show greater solidarity and support,” he said in an email.

“That is the biggest lesson from the COVID-19 pandemic — our collective safety is tied with that of other nations.”

This report by The Canadian Press was first published Sept. 13, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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How many Nova Scotians are on the doctor wait-list? Number hit 160,000 in June

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HALIFAX – The Nova Scotia government says it could be months before it reveals how many people are on the wait-list for a family doctor.

The head of the province’s health authority told reporters Wednesday that the government won’t release updated data until the 160,000 people who were on the wait-list in June are contacted to verify whether they still need primary care.

Karen Oldfield said Nova Scotia Health is working on validating the primary care wait-list data before posting new numbers, and that work may take a matter of months. The most recent public wait-list figures are from June 1, when 160,234 people, or about 16 per cent of the population, were on it.

“It’s going to take time to make 160,000 calls,” Oldfield said. “We are not talking weeks, we are talking months.”

The interim CEO and president of Nova Scotia Health said people on the list are being asked where they live, whether they still need a family doctor, and to give an update on their health.

A spokesperson with the province’s Health Department says the government and its health authority are “working hard” to turn the wait-list registry into a useful tool, adding that the data will be shared once it is validated.

Nova Scotia’s NDP are calling on Premier Tim Houston to immediately release statistics on how many people are looking for a family doctor. On Tuesday, the NDP introduced a bill that would require the health minister to make the number public every month.

“It is unacceptable for the list to be more than three months out of date,” NDP Leader Claudia Chender said Tuesday.

Chender said releasing this data regularly is vital so Nova Scotians can track the government’s progress on its main 2021 campaign promise: fixing health care.

The number of people in need of a family doctor has more than doubled between the 2021 summer election campaign and June 2024. Since September 2021 about 300 doctors have been added to the provincial health system, the Health Department said.

“We’ll know if Tim Houston is keeping his 2021 election promise to fix health care when Nova Scotians are attached to primary care,” Chender said.

This report by The Canadian Press was first published Sept. 11, 2024.

The Canadian Press. All rights reserved.

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Newfoundland and Labrador monitoring rise in whooping cough cases: medical officer

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ST. JOHN’S, N.L. – Newfoundland and Labrador‘s chief medical officer is monitoring the rise of whooping cough infections across the province as cases of the highly contagious disease continue to grow across Canada.

Dr. Janice Fitzgerald says that so far this year, the province has recorded 230 confirmed cases of the vaccine-preventable respiratory tract infection, also known as pertussis.

Late last month, Quebec reported more than 11,000 cases during the same time period, while Ontario counted 470 cases, well above the five-year average of 98. In Quebec, the majority of patients are between the ages of 10 and 14.

Meanwhile, New Brunswick has declared a whooping cough outbreak across the province. A total of 141 cases were reported by last month, exceeding the five-year average of 34.

The disease can lead to severe complications among vulnerable populations including infants, who are at the highest risk of suffering from complications like pneumonia and seizures. Symptoms may start with a runny nose, mild fever and cough, then progress to severe coughing accompanied by a distinctive “whooping” sound during inhalation.

“The public, especially pregnant people and those in close contact with infants, are encouraged to be aware of symptoms related to pertussis and to ensure vaccinations are up to date,” Newfoundland and Labrador’s Health Department said in a statement.

Whooping cough can be treated with antibiotics, but vaccination is the most effective way to control the spread of the disease. As a result, the province has expanded immunization efforts this school year. While booster doses are already offered in Grade 9, the vaccine is now being offered to Grade 8 students as well.

Public health officials say whooping cough is a cyclical disease that increases every two to five or six years.

Meanwhile, New Brunswick’s acting chief medical officer of health expects the current case count to get worse before tapering off.

A rise in whooping cough cases has also been reported in the United States and elsewhere. The Pan American Health Organization issued an alert in July encouraging countries to ramp up their surveillance and vaccination coverage.

This report by The Canadian Press was first published Sept. 10, 2024.

The Canadian Press. All rights reserved.

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