Healthy ageing

Vegan Society Dietitian, Andrea Rymer, explores the lifestyle factors we should focus on as we age

Age alone does not determine physical health or ability, but research shows there is a greater risk and prevalence of coronary heart disease, cancer, stroke, falls and fractures in older adults. So, what lifestyle factors should we focus on as we age, and how can we change the narrative?

Why do needs differ as we age?

It is estimated that we can lose around 10% of muscle mass each decade after the age of 40.

Bone health also becomes increasingly important as we get older, as our bones can become thinner and weaker with age, and diet and physical activity play a key role in optimising bone health.

Dietary considerations

Protein 

Older adults need less calories and more protein, and it is recommended for adults over 65 to aim for 1–1.2 g of protein per kilogram of body weight per day (i.e. 65–78 g protein per day for someone weighing 65 kg). This can be achieved by emphasising quality protein sources with each meal, such as beans, soya, lentils and peanuts.

Vitamin B12 

It is important for all vegans to include a reliable source of vitamin B12 in their diet from fortified foods and/or supplementation. For older adults, this becomes increasingly important as the body produces less intrinsic factor, which is a protein produced in the stomach that aids absorption of vitamin B12. Vitamin B12 absorption is optimised in frequent small amounts, and it is recommended to either consume fortified foods at least twice daily, take a daily supplement containing at least 10 mcg or take a weekly supplement containing 2000 mcg for sufficient absorption. No upper limits are set for vitamin B12, as no toxic effects have been shown; therefore, there is no harm in combining fortified foods and supplementation.

Calcium and vitamin D 

Calcium and vitamin D work together to maintain bone health. Consuming calcium rich sources at least twice daily can help to meet requirements, and for some people with diagnosed bone disease, three rich sources of calcium may be needed.

Vitamin D helps your body to absorb calcium from your diet, and supplementation is recommended from October to March as a minimum. Some older adults with less sun exposure should consider year-round supplementation.

Soya 

Despite misconceptions, soya does not affect testosterone levels in men, and soya has actually been proven to support muscle mass and strength. There is also research to suggest that eating two servings of soya can reduce the intensity and frequency of hot flushes – a common symptom of the menopause.

Little and often

Some older adults experience a reduced appetite. This can mean that heavy fibre and protein loaded meals are impractical, and three small meals with nutritious snacks and nourishing drinks may fit some people’s eating pattern better. Examples of nutritious snacks include, smoothies blended with fruit, nut butter and soya or pea milk, oatcakes spread with hummus, and a handful of unsalted nuts and raisins.

Physical activity

Physical activity contributes to healthy ageing and social interaction. Due to the nature of ageing, physical activities should incorporate strength, balance and flexibility to support muscle, bone and joint health. Physical activity in later life can help treat and counteract symptoms of many chronic conditions (e.g. depression, heart disease and Parkinson’s disease). 

However, the increased risk of falls in older adults could impair confidence in regular activity, which is why guidelines now emphasise small increases in daily light intensity activity such as walking two miles per hour and simple gardening. The overall aim is to improve physical function to enable more moderate intensity physical activity such as brisk walking, aerobics and resistance training. In a nutshell, something is better than nothing, and it’s never too late to improve physical health.

Visit vegansociety.com/nutrition for more information on vegan health and nutrition.

Tofu and Chestnut Wellington 

This recipe ticks all the boxes, being rich in soya protein and calcium and low in salt for a delicious and convenient festive meal. You can reduce the fat by swapping the pastry for rice paper to make your very own sausages.

Serves 6 

Ingredients 

• 1 block of extra firm tofu (grated) 
• 8–10 chestnut mushrooms (minced) 
• 1/2 large white onion (finely diced) 
• 2 cloves of garlic (crushed) 
• 150 g cooked chestnuts (roughly chopped) 
• 4 sprigs of fresh rosemary (finely chopped) 
• 4 stalks of fresh thyme (picked and finely chopped) 
• 1 tbsp liquid smoke*
• 2–3 tbsp plant milk 
• 3 tbsp flour 
• 1 tbsp rapeseed oil
• 1 sheet of ready-made shortcrust pastry  

Method 

1. Season the grated tofu with liquid smoke. 
2. Heat the oil in a pan and sauté the onion, garlic and fresh herbs. 
3. Add the tofu and mushrooms to the pan and continue to cook them until brown. 
4. Remove the pan from the heat and leave the mixture to cool. 
5. Add the chopped cooked chestnuts, flour and milk to the mixture and mix it well. The mixture should become firm and able to hold its shape. 
6. Slice the pastry sheet approximately a third of the way across and place the cooled mixture in the centre. 
7. Cover the filling with the remaining pastry sheet and seal the edges by pressing down with a fork.
8. Brush the top with a splash of plant milk and place in the oven at 180 °C/gas mark 6 for 20 minutes until golden brown. 
9. Serve with your choice of festive sides.  

*TIP: Liquid smoke is a bottled flavouring and can be bought in health food shops or online. As an alternative, you can add 1–2 tsp smoked paprika or use smoked tofu instead of plain tofu in this recipe.

Per portion this recipe provides

Article and recipe by Andrea Rymer, Dietitian. Recipe image by Hannah Hossack-Lodge (Domestic Gothess). 

This article was first published in The Vegan 2023 Issue 4.The Vegan is our quarterly in-house members’ exclusive magazine featuring interviews, reviews, recipes, deep dives into veganism, and more! To receive your copy, please join us to support our work to help people go and stay vegan, and protect the rights of existing vegans. 

Check out our nutrition and health resources to get lots of tips about getting the most out of your vegan lifestyle. Search through our recipe hub and explore a variety of delicious vegan dishes that cater to every taste and occasion.