How to Prevent Common Chronic Diseases in Older Adults Through Nutritional Strategies

In Canada, one of the fastest growing age groups are those aged 85 and older. In the next 25 years, this demographic is expected to triple to 2.5 million people¹. As life expectancy increases, so does the risk of chronic diseases². To prevent and reduce the onset of disease, a good nutritional status should be maintained³. Nutrition risk is a strong predictor in the total number of physician visits, emergency room visits, and hospitalization rates⁴.Therefore, prioritizing nutritional approaches can play a significant role in promoting overall health.

Below we explore nutritional strategies that can reduce the risk or delay the development of some common chronic diseases: diabetes, osteoporosis, and cancer.

Diabetes

Approximately one in five seniors aged 60 to 79 have been diagnosed with diabetes⁵. There are a few types of diabetes; specifically, the risk of developing type 2 diabetes increases with age⁶. Type 2 diabetes occurs when the body cannot produce enough insulin, or cannot effectively use the insulin that it does produce, leading to elevated blood sugar levels⁷. Healthy lifestyle changes, particularly dietary adjustments, can reduce the risk of developing type 2 diabetes. Diabetes Canada recommends following dietary patterns, such as the Mediterranean diet or the DASH diet⁸. Both diets emphasize consuming fruit and vegetables, whole grains (e.g., couscous, oats, quinoa), low-fat dairy products, nuts, and seeds, while limiting processed meats and sugary beverages. The difference is that the Mediterranean diet focuses on olive oil as a main source of fat, while the DASH diet concentrates on lowering saturated fat, total fat and cholesterol^8,9,10.

Osteoporosis

Over 2.3 million Canadians are living with osteoporosis¹¹. Bones naturally renew themselves by replacing old cells with new ones, but this process becomes less efficient with age. As bone tissue gradually diminishes, bones can become thin and weak, leading to fractures and disabilities. Incorporating calcium and vitamin D in one’s diet can help protect bone health. Calcium-rich foods can include milk and dairy products, sardines with bones, leafy greens, and legumes¹². In older adults, calcium absorption decreases, making it essential to complement these foods with vitamin D to improve absorption¹³. Vitamin D can be found in cow’s milk, fortified plant-based beverages, fatty fish, and can be produced through the skin from sun exposure. However, in Canada, the sun is not strong enough to produce vitamin D for most of the year (October to March, or even longer in northern regions). Additionally, the skin’s capacity to produce vitamin D diminishes with age. Consequently, Health Canada recommends Canadians over the age of 50 consume a daily Vitamin D supplement of 400 IU¹².

Cancer

Cancer occurs when cells grow abnormally and spread to other areas of the body¹⁴. Although, cancer can be diagnosed at any age, in Canada, 90% of cases affect those over the age of 50¹⁵. However, four in ten cancer cases are preventable through healthy lifestyle choices, particularly by eating well¹⁶. The Canadian Cancer Society recommends consuming more fruit and vegetables by filling half of your plate with them at each meal to ensure nutritional adequacy¹⁷. Experiment with different colours and textures – for example, adding green peas to a dish of macaroni and cheese or incorporating crunchy celery into a tuna salad sandwich. The Society also suggests limiting red meats (e.g., pork, beef, veal, lamb, or goat) to three servings per week (one serving is approximately 85 grams, or approximately the size of a deck of cards). To reduce consumption, try cutting the meat quantity in half and replace it with beans or legumes (e.g., in stews), or consider making at least one meatless dinner a week, such as a hearty salad or vegetarian lasagna¹⁸.

By adopting these nutritional strategies, older adults can take proactive steps to reduce their risk of chronic diseases and maintain a better quality of life. Prioritizing nutrition is an essential part of healthy aging and can make a significant difference in overall well-being.

Sources

1. Statistics Canada. (2022, April 27). A portrait of Canada’s growing population aged 85 and older from 2021 Census. https://www12.statcan.gc.ca/census-recensement/2021/as-sa/98-200-X/2021004/98-200-X2021004-eng.cfm
2. Christensen, K., Doblhammer, G., Rau, R., & Vaupel, J. W. (2009). Aging populations: the challenges ahead. Lancet, 374 (9696), 1196-1208. https://doi.org/10.1016/S0140-6736(09)61460-4
3. Leslie, W., & Hankey, C. (2015). Aging, nutrition status and health. Healthcare, 3(3), 648-658. https://doi.org/10.3390/healthcare3030648
4. Wolinsky, F. D., Miller, D. K., & Prendergast, J. M. (1983). Health services utilization among the noninstitutionalized elderly. Journal of Health and Social Behaviour, 24(4), 325-337. https://doi.org/10.2307/2136399
5. Statistics Canada. (2023, November 29). Diabetes among Canadian adults. https://www.statcan.gc.ca/o1/en/plus/5103-diabetes-among-canadian-adults
6. Diabetes Canada Clinical Practice Guidelines Expert Committee (2018). Diabetes Canada 2018 clinical practice guidelines for the prevention and management of diabetes in Canada, 42(Suppl1):S1-S325. https://guidelines.diabetes.ca/cpg
7. Diabetes Canada (2024). Type 2 diabetes. https://www.diabetes.ca/about-diabetes-(3)/type-2
8. Prebtani, A. P. H., Bajaj, H. S., Goldenberg, R., & Mullan, Y. (2018). Reducing the risk of developing diabetes. Canadian Journal of Diabetes (S20-S26). https://doi.org/10.1016/j.jcjd.2017.10.033
9. Dietitians of Canada (2017, October 4). The Mediterranean Diet: A guide to healthy eating. https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Mediterranean%20Diet%20Toolkit/Mediterranean-Diet-Toolkit-A-Guide-to-Healthy-Eating-(handout).pdf
10. Heart and Stroke Foundation of Canada (2024). The DASH diet to lower high blood pressure. https://www.heartandstroke.ca/healthy-living/healthy-eating/dash-diet
11. Osteoporosis Canada (2024). What is osteoporosis. https://osteoporosis.ca/what-is-osteoporosis/
12. Public Health Agency of Canada (2024, July 25). Osteoporosis. https://www.canada.ca/en/public-health/services/chronic-diseases/osteoporosis.html
13. Health Canada (2007, October). Seniors and aging – osteoporosis. https://www.canada.ca/en/health-canada/services/healthy-living/your-health/diseases/seniors-aging-osteoporosis.html
14. Public Health Agency of Canada (2024, May 8). Cancer. https://www.canada.ca/en/public-health/services/chronic-diseases/cancer.html
15. Canadian Cancer Society (2024). Cancer statistics at a glance. https://cancer.ca/en/research/cancer-statistics/cancer-statistics-at-a-glance?gad_source=1&gclid=Cj0KCQjwrKu2BhDkARIsAD7GBov_ku0yV8tGrD1YhQU7WvmNxDJ_f1y5So4GVqC5M8cYK5KnJTf2wc4aAvNuEALw_wcB
16. Canadian Cancer Society (2024). Reduce your risk. https://cancer.ca/en/cancer-information/reduce-your-risk#:~:text=Can%20cancer%20be%20prevented%3F,feel%20better%20and%20live%20longer.
17. Canadian Cancer Society (2024). Eat more veggies, fruit and fibre. https://cancer.ca/en/cancer-information/reduce-your-risk/eat-well/eat-more-veggies-fruit-and-fibre
18. Canadian Cancer Society (2024). Limit red and processed meat. https://cancer.ca/en/cancer-information/reduce-your-risk/eat-well/limit-red-and-processed-meat

About the Author

Melissa Lam is an instructor for the Retirement Community Management Program at McMaster Continuing Education and a Registered Dietitian with a passion for education. She has experience in post-secondary education teaching clinical nutrition, food science, and food service management courses to cooks, nutrition managers and dietetic students. Melissa has supported students through mentorship programs, developed curriculum with Health Canada and College & Institutes Canada, and participated in the blueprint committee for the Canadian Dietetic Registration Exam.

Melissa has a strong interest working with older adults. As an Assistant Food Service Manager with Sodexo, she has implemented the International Dysphagia Diet Standardization Initiative (IDDSI) guidelines across multiple hospital sites and provided nutrition care to long-term care home residents. At Providence Care Hospital, she managed and administered the organizational learning management system.

Melissa holds a Bachelor of Science in Foods and Nutrition from the University of Western Ontario, a Professional Masters Diploma in Dietetics from Toronto Metropolitan University, and Master of Education specializing in Health Professions Education from the University of Ottawa. She is registered with the College of Dietitians of Ontario and holds membership with Dietitians of Canada.

If you’re looking to learn more about Healthy aging, McMaster University Continuing Education offers the RCM 101 Healthy Aging: Health, Wellness and Nutrition course to enhance your knowledge in this area.