05/29/2026
Describing the relationship between one's diet and aging as bilateral, Dr. Shivani Sahni, an associate scientist with Hebrew SeniorLife's Hinda and Arthur Marcus Institute for Aging Research, said what you eat can impact how you age, and how you age can impact what you eat.
"With aging, our nutritional needs either remain the same or increase, but older adults, compared to younger adults, eat less," Dr. Sahni said, and this can lead to a nutritional deficiency. Such a deficiency can have a variety of impacts, including depression, poor oral health, and sensory changes. Nutritional deficiencies can also contribute to chronic medical conditions.
As we age, it's important to consume adequate levels of nutrients like calcium, protein, fiber, zinc, and vitamins B12, B6, and D.
Citing the Rotterdam Study, a long-term study from the Netherlands examining the prognosis of and prevention of chronic diseases as we age, she said, "An overall healthy diet is linked to a reduced risk of fractures as well." The study found that those who ate a diet high in fruits, vegetables, milk, and yogurt but low in sweets and animal fat had an 8 percent lower risk of fractures overall and a 19 percent lower risk of hip fractures. Conversely, those who ate an unhealthy diet high in sweets and animal fat but low in meat were at a 12 percent higher risk of fractures in general, and a 14 percent higher risk of hip fractures.
One way to maintain this healthy diet is to avoid "tea and toast syndrome." This happens when your diet predominantly consists of simple, easy-to-prepare foods lacking in essential nutrients, such as tea and toast.
"Tea and toast are simple to prepare and fill you up, but are not very nutritious," Dr. Sahni said.
When discussing bone health, Dr. Sahni described osteoporosis as "a pediatric disease with geriatric consequences," as humans reach peak bone weight around the age of 30. However, there are steps people can take to help maintain bone mineral density. Dr. Sahni recommends 1,000 to 1,250 milligrams of calcium per day. Sources of calcium include yogurt, cheese, milk, and vegetables like broccoli and kale.
"We largely focus on calcium and vitamin D due to the roles they play, but there are many nutrients that contribute to bone health," she said, adding that magnesium, potassium, protein, carotenoids, and vitamins A, B, and C also play a role.
Her talk, which coincided with National Osteoporosis Awareness and Prevention Month, also detailed the importance of regular bone mineral density testing.
"At ages 60 and above, most people are recommended to get a regular scan to make sure their bones are OK," Dr. Sahni said, detailing how the results can identify your risk for osteopenia and osteoporosis.
In addition to her role with the Marcus Institute, Dr. Sahni is an associate professor of medicine at Harvard Medical School.
