Q: I used to have a big appetite in my younger days, but now that I’m in my 60s, I get full quicker and can’t eat like I used to. What’s happening?
As people age, it’s pretty normal for their appetite to decrease, noted Roger A. Fielding, a professor of nutrition at Tufts. One analysis of nearly 60 studies indicated that individuals aged 60 and older typically consume about 16 to 20 percent fewer calories compared to younger adults.
The real question is why this happens, as Barbara Rolls, a nutritional sciences professor at Penn State, pointed out. Many factors, including age, influence appetite and feelings of fullness, so pinpointing the reason can be complex.
Here are a few possible reasons that experts have identified, along with some suggestions to address them.
Hunger Signals Diminish
Dr. Margaret Manus, an internist at Houston Methodist Hospital, explained that hormonal changes due to aging might impact appetite.
Some limited research suggests that older adults produce less ghrelin, the hunger hormone, compared to younger individuals. If the body still produces ghrelin but doesn’t respond to it as before, the desire to eat may decrease, according to Dr. Manus.
Additionally, other studies indicate that with age, there’s an increase in hormones like leptin and cholecystokinin, which signal fullness. This could lead to consuming less food overall, Dr. Manus added.
Another factor could be that the stomach empties more slowly with age, Dr. Rolls mentioned. This could mean it takes longer to feel hungry again after eating.
Dr. Fielding also pointed out that aging often leads to muscle loss, and since muscle burns more calories than fat, having less muscle means needing to eat less.
Food Loses Its Appeal
With age, our senses, particularly smell and taste, can often decline, Dr. Rolls noted. A 2022 study found that over half of participants aged 50 and older experienced issues with taste sensitivity, and about 70 percent had trouble with their sense of smell.
If food isn’t enjoyable, the tendency to eat decreases, Dr. Rolls explained. Another study involving 359 older adults in the Netherlands found that those with taste issues had lower appetites compared to those who could taste normally.
Eating alone might also lead to reduced food intake among older adults. Research shows that people typically eat more when dining with others, especially friends or family, Dr. Rolls said. This could be because social meals usually last longer, and the more time spent eating, the more food gets consumed.
Ways to Boost Your Appetite
Dr. Manus suggested that if your appetite is lacking, regular exercise could help. Burning calories may increase your body’s need for food.
Weight training can be particularly beneficial since it helps build muscle, which can further enhance your appetite. The Centers for Disease Control and Prevention recommends that adults aged 65 and older engage in muscle-strengthening exercises at least twice weekly. Dr. Manus specifically mentioned lighter weights (around two to ten pounds) or resistance bands for exercise.
If you’re concerned about not getting enough nutrients from eating less, Dr. Fielding advised focusing on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Instead of three large meals, you might find it easier to manage four or five smaller ones throughout the day, Dr. Manus noted. Online calculators are available to help estimate your caloric requirements.
Consider sharing meals with friends or family, Dr. Rolls added. Also, experimenting with herbs and spices could help if you’re experiencing diminished taste or smell. For example, adding lemon juice to chicken or hot sauce to eggs can make a difference. “Spice things up a bit,” advised Dr. Rolls.
