Aging Gracefully: Simple Ways to Support a Healthy Appetite

Not feeling hungry lately? What appetite loss could mean for your health as you age.

Lately, I’ve felt uninspired when it comes to planning my meals. Nothing sounds good. Sometimes, I don’t even have an appetite. So, what do I do? Nothing. I don’t plan for dinner. I may even skip a meal because I don’t feel like eating. Can you believe a nutrition expert is actually struggling with appetite loss? But, it’s not uncommon to experience appetite loss with age. Many older adults naturally lose their appetite. Medically referred to as Anorexia of Aging, approximately 10-30% of older adults in America experience loss of appetite.

What Is Appetite Loss?

Appetite loss refers to a reduced desire to eat or a lack of interest in food. There are several reasons why this may happen. Sometimes it happens because digestion slows down with age or the stomach doesn’t empty as quickly as it used to. It can also be caused by decreased taste and smell sensitivity, or by medications that alter flavor or cause nausea. 

Dental problems, swallowing difficulties, or even loneliness, grief, or depression can also cause appetite loss. And let’s not forget chronic illness or disease. While an occasional dip in appetite is normal for most people, persistent loss should not be taken lightly. 

Why Should You Take Appetite Loss Seriously? 

Persistent appetite loss can have a negative impact on a person’s health. It can lead to a weakened immune system, wounds that take longer to heal, and an increased risk for falls, frailty, and hospitalization. Prolonged appetite loss can also affect a person’s mood and cognitive health, and accelerate muscle loss (known as sarcopenia). Studies have shown that even a modest loss in weight, especially when it affects muscle mass, can be linked to greater mortality risks. 

That’s why eating enough isn’t just about maintaining weight. It’s about maintaining strength and independence with age.  

Signs to Look For

Here are some signs that you may be experiencing appetite loss: 

• You find yourself skipping meals or eating only “snack-size” portions. 
• You feel full or satisfied after only a few bites of your meal. 
• You experience noticeable weight loss and changes in how your clothes fit. 
• You lack interest in your favorite dishes. 
• You have low energy, mood changes, or dizziness for no reason. 

If you are experiencing more than one of these symptoms on a frequent basis, you may want to take note and monitor your behavior more closely. Sometimes small adjustments can make a big difference. 

How to Boost Your Appetite Naturally

There’s more to boosting your appetite than simply eating more. It’s connected to your overall lifestyle. Here are some holistic approaches you can use to help overcome loss of appetite:

• Eat at regular times in order to train your body to expect food.
• Create a pleasant environment. Use nice dishes, play soft music, or eat in natural light. (Presentation matters.)
• Address any medical conditions, such as poor dental health, medications, or digestive problems, with the help of a medical professional. They can help you treat or make adjustments to support your appetite and nutrition. 
• Check for nutrient deficiencies. Low zinc or B12 can alter taste and appetite. Your primary physician can order labs to assess  your levels. 
• Prioritize sleep and stress management. Both can impact hormones that regulate hunger.

Final Thoughts

Appetite changes are not an inevitable part of aging. When you take time to understand why you may be experiencing a loss in appetite, you can take proactive steps to address the issue early so that you can continue to enjoy food, stay nourished, and live a vibrant, independent life. 

If you’re noticing changes in your appetite or weight, consult a registered dietitian. At Restoring Bodies Fitness and Nutrition Services, every member has access to one free dietetic consultation. With the help of a dietitian, you can create a plan that fits your body’s needs, honors your preferences, and helps you age gracefully – one meal at a time.

REMEMBER, Don’t Just Age, Age Gracefully!