The right foods in the right amounts are key to a long and healthy life, and your body’s needs change as you get older. For example, you don’t need as many calories, but you need more of some nutrients like vitamin D.
Because of this, older adults don’t always get the nutrients they need. It can be a good idea to know the signs of poor nutrition so you know what to watch for.
1. Feeling Tired
If you lack energy all the time, it can be a sign that you’re not getting enough iron. Too little of this mineral can lead to anemia -- when you don’t have enough red blood cells to pump oxygen and nutrients to parts of your body.
It also can be a sign that you’re not getting enough protein. Many older adults don’t have enough in their diet.
2. Brittle, Dry Hair
This may happen if you have anemia or you’re not getting enough protein or certain vitamins. When your body is low on nutrients, it sends the nutrients it does have to your body’s most important organs, like your heart. That means your hair gets fewer resources.
Malnutrition can also affect your skin, making it dry, thin, and pale.
3. Ridged or Spoon-Shaped Nails
Poor nutrition can cause several changes in your nails. Like your hair, your nails can get thin and brittle, but there can be other signs as well. One is nails that curve like a spoon, especially on your index finger or third finger. That can mean you’re low on iron.
Your nails also may be ridged or start to come apart from the nail bed. In addition to issues with iron, nail problems can be caused by low levels of protein, calcium, or vitamins A, B6, C, and D.
4. Dental Problems
Your mouth is one of the first places signs of poor nutrition can show up. A lack of vitamin C can cause the bleeding, irritated gums of gingivitis (gum disease). In severe cases, you could even lose your teeth.
If you have dentures or missing or loose teeth, that can change your food choices. Poor nutrition then becomes a double-edged sword: If your mouth hurts and you have issues with your teeth, it’s even harder to eat healthy foods. And that makes it harder to keep your teeth healthy.
5. Diarrhea
A lack of zinc can upset the balance of bacteria in your gut, which can lead to diarrhea. It also may last longer because there’s not enough zinc to help your digestive system take in water and electrolytes.
The opposite condition -- constipation -- can happen if you don’t get enough fiber, found in whole grains, fruits, and vegetables.
6. Mood and Mental Health Issues
An unhealthy diet can affect many different mental tasks and make you lose interest in things you used to enjoy. You also might feel disoriented and have memory loss. Children who don’t get enough protein may be irritable and anxious and have attention problems and trouble learning.
7. Easy Bruising and Slow Healing
If you bruise easily, especially if there isn’t an obvious reason for it (like falling or bumping into something), look to your diet. Specifically, you may be lacking in protein, vitamin C, or vitamin K, all of which are needed to heal wounds. Vitamin C helps tissue to repair itself, and vitamin K is important for blood clotting.
8. Slow Immune Response
Without the right nutrition, your body won’t have enough white blood cells to fight illnesses like infections or cancer. Some of the most important nutrients for a strong immune system are protein and zinc, along with vitamins A, C, and E.
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