People who start to lose their hearing know it can have a big impact on life, but they may be surprised by the way it can affect their emotions. They might feel helpless or depressed, and get angry or frustrated.

All are normal reactions. But you can face those feelings and get through this tricky transition.

“Hearing loss is a loss like any other in our lives,” says Angela Nelson, AuD, a hearing doctor in Burbank, CA. “It’s a death of part of an individual, [and you have] to move through the grief process.”

To do that, reach out to friends and family for help. You might also want to talk about your feelings with a therapist.

“A good support system is essential,” says Aaron Moberly, MD, an ear, nose, and throat specialist at The Ohio State University Wexner Medical Center.

Adults who end up using a hearing aid or getting a cochlear implant need lots of social time so they can learn to hear again through their device, Moberly says.

You won’t get used to living with hearing loss overnight. This is especially true for older people, who wait an average of 7 years to accept they have a problem and get treated. Learn more about the different ways hearing loss is treated, including treatment options for low-frequency hearing loss.

When faced with the condition, “people often become isolated because social situations are so much more difficult,” Moberly says.  If you’re the parent or spouse of someone who is hearing impaired, here’s how you can help them:

• Turn down background noise, like the TV or dishwasher.
• Call or say their name before you start talking.
• Speak slowly and clearly. Raising your voice can distort the sound of your words.
• Face the person when you speak so they can see your mouth and gestures.
• Try to talk in areas that are well lit, quiet, and calm.

When you learn more about hearing loss, you can ease your anxiety and start to feel better. Plus, there are resources that can make your life easier. Get the help of a licensed audiologist or ear, nose, and throat doctor. They can help you learn about:

• Treatment options like hearing aids or cochlear implants
• Support groups in your area
• What you’ll need in the way of medical checkups

It can be frustrating to see a family member lose their hearing and do nothing about it. “I’ve had family and friends practically push or trick their … loved one into my office,” Nelson says. “But you can’t force a person to change.”

A better strategy?

“Talk [to your loved one] about the things they’re missing out on in life and how these situations can improve,” Nelson says.

That said, hearing devices are not instant cures.

“It can take time for your brain to adjust to the sound coming through that hearing aid,” Moberly says. “The process involves learning to listen again, especially when it comes to speech understanding.”

When you’re losing your hearing, you may worry that your ability to communicate with everyone around you goes away, too.  But that’s only true if you don’t get help.

Older adults who don’t hear well may give others the impression that they’re not as sharp. They may become depressed or anxious. “Hearing loss also impacts [their] ability to talk with health care providers, emergency workers, and family, creating a significant health risk,” Peterson says.

But remember: The condition is treatable. “Life is too short to miss the laughter of kids or grandkids, the sound of a bird, or music,” Peterson says. “Take the leap and get back into the game.”

Not long after Debbie McClure was diagnosed with Sjogren’s syndrome, an immune system disorder that causes dry mouth, she sat down to a roast beef dinner. She was still adjusting to her condition. So she didn’t fully realize how not having enough saliva, which helps move food from the mouth and down the throat, would make it hard to swallow, especially with dry foods — like her overcooked roast beef.

“I attempted to swallow a bite, but it lodged in my throat,” says McClure, a writer based in Ontario, Canada. She grabbed a glass of water and, sip by sip, she was able to dislodge the piece of meat.

When a medical condition creates problems with chewing or swallowing, the simple act of eating can become anything but. Pain in the mouth, stiffness or discomfort in the jaw muscles, or problems with your teeth can make it tough to chew solid foods. A condition called dysphagia can create a delay in the swallowing process in either your throat or what’s known as the pharynx (the digestive tube between the esophagus and mouth) that might also make it hard for you to swallow without coughing or choking.

They are tastes, temperature, and textures. When you vary these in your diet, it helps keep the mouth awake and on task, Hedman says.

Switch off between bites of something cold and tart, like lemon ice, with something warm and bland, like mashed potatoes.

During meals, and for 45 to 60 minutes after eating, aim for a 90-degree posture with your head tilted slightly forward, Hedman suggests.

“If you’re having difficulty getting food from the front of the mouth to the back of the mouth, try a reclined position,” he says. “Otherwise, sitting upright is the best position for eating and drinking.”

It’s important to stay focused during mealtime, especially for someone who’s had a stroke or is in the early stages of dementia, says Kristi King, RDN, a spokeswoman for the Academy of Nutrition and Dietetics.

“A person with Alzheimer’s may pay more attention to an open window or the TV in the room than what’s in their mouth,” she says.

Before meals, swab the inside of your mouth with a disposable oral swab or, better yet, brush your teeth “to help moisturize the mouth so swallowing will be easier,” Hedman says.

And keep a drink handy during meals. McClure sips water or something else that isn’t bubbly between every single bite to help move food along. If water or other thin liquids cause you to cough, use an over-the-counter liquid thickener, Hedman suggests. These thicken without changing the taste or appearance of your drink.

“I also avoid medications like over-the-counter cold and allergy tablets, or sleeping aids that contain antihistamines,” McClure says. “Antihistamines are [drying], and most definitely will affect the amount of dryness in my mouth, eyes, and nose.”

Cut up solid foods into bite-size pieces to minimize the risk of choking.

“I’ve learned that even finger foods must be cut up into very small portions,” McClure says. “When I indulge in something like potato chips or popcorn, I make sure I eat one at a time, slowly, and in very small bites.”

You might need to swallow two or three times per bite or sip. If food or liquid catches in your throat, cough gently or clear your throat, and swallow again before taking a breath.

Try “alternating bites and sips,” Hedman says. “If you have difficulty sucking liquid all the way up a straw, cut the straw down so there is less distance for the liquid to travel.”

The science is clear: Eating the right foods can lead to a longer, healthier life.

But some people find it harder to eat right as they get older for many reasons. Maybe they don’t have much of an appetite. Maybe they have trouble cooking or eating. Maybe they don’t know what’s healthy. Or maybe they do and just don’t like the idea of kale.

“You know what? You can live a long, healthy life and never eat a piece of kale,” says Cheryl Rock, PhD, a professor of family medicine and public health at the University of California, San Diego School of Medicine.

She’s all for finding healthy food that you like and building on that.

“If you’re eating foods you like, then you’re more likely to stick with it. You won’t force it down for 4 days and then go out for a double cheeseburger,” Rock says.

But it’s more than just finding the right foods. Michele Bellantoni, of the Johns Hopkins University School of Medicine, points out that you need to eat them in the right amounts, too.

A basic heart-healthy diet can help you control your weight. That’s important because more than a third of people 65 and older are obese. That can lead to diabetes, some cancers, and heart disease.

A heart-healthy diet is one that includes:

• Fruits and vegetables
• Whole grains
• Low-fat dairy products like yogurt and cheese
• Skinless poultry
• Lots of fish
• Nuts and beans
• Non-tropical vegetable oils (olive, corn, peanut, and safflower oils)

Salmon and other fish, like trout and herring, are high in omega-3 fatty acids, which help lower your chances of heart disease and may help with high blood pressure, among other things. Aim for two servings a week.

The fiber in veggies and whole grains also can help make you less likely to have cardiovascular disease. And it aids with digestion and may help keep you regular, which can be a problem for some older adults.

No single food is going to help your heart. You need a complete, healthy diet.

“If you’re eating a lot of fish but, in addition to that, you’re living on ice cream and candy and stuff like that,” Rock says, “it’s not going to save you.”

A loss of memory, a big concern among some older adults, has been linked to a lack of vitamin B12, among other things. You can get that in:

• Meats
• Fish
• Milk products
• Some breakfast cereals

Alzheimer’s disease has been linked to chronic inflammation, which can be caused by foods like white bread, french fries, red meat, sugary beverages, and margarine.

Scientists are still studying the link between some foods and brain health.

“I would not want to identify a specific food that prevents memory loss. I probably would tell someone that if you want to be functioning well, then some fruits and antioxidants will do better for you than another slice of cake,” says Adam Drewnowski, PhD, director of the Nutritional Sciences Program at the University of Washington.

Antioxidants, found in many vegetables and in fruits like blueberries, help ease inflammation. They also help you get rid of some damaging things called free radicals that are made when your body changes food into energy.

Again, it’s important to realize that good brain health may be as much about what you don’t eat as what you do.

“Your brain runs on blood flow, just like your heart,” says Rock. “So if you’re eating a lot of saturated fats, it makes it less likely that you’ll have those nice clean arteries to supply that brain tissue with blood.”

Try to get tomatoes, blueberries, green leafy veggies like spinach and kale, turmeric, and nuts (especially walnuts) into your diet. And those omega-3 fatty acids, found in salmon and other oily fish, are inflammation fighters, too.

They’re always breaking down and getting built back up again — that’s the way your body works. As you get older, you need more protein for that rebuilding process.

“If you don’t eat enough protein, you’ll be breaking down more than you’re rebuilding,” Rock says.

Low-fat or fat-free yogurt, cheese, milk, lean meats, fish, other seafood, and beans can help with that. And eggs are an excellent source of protein, too, and they don’t have the saturated fats that meat have. Don’t worry about the cholesterol in your eggs, Rock says. Your body doesn’t absorb it well.

Older adults need calcium because it boosts healthy bone growth. Yogurt, low-fat cheeses, and milk are good sources.

You’ll want to be careful, though, because too much can cause constipation. Talk with your doctor or dietitian about what would be best for you.

Getting enough vitamin D is important, too, because that helps your body use calcium. But that’s not always easy.

“The risk for low vitamin D in older adults, that’s kind of a challenge because it’s not like there’s lots of foods that are high in vitamin D,” says Stephen Anton, PhD, from the department of aging and geriatric research at the University of Florida.

Calcium and vitamin D are in fortified foods, fish like salmon, and dairy products.

Does it seem like you get sick more than you did when you were younger. When you are under the weather, does it take you longer to feel good again?

Immunity — your body’s defense system — tends to get weaker with age.

“Just as you probably can’t run as fast as you used to in your 20s, your immune system doesn’t work as well as it used to,” says Aaron E. Glatt, MD, chairman of the department of medicine at South Nassau Communities Hospitals.

But fear not — at least not much.

“Compared to many other bodily functions, most people’s immune systems actually do really great at any age,” Glatt says. Most of our immune systems work well enough that our risk for infection and illness isn’t much higher than normal. Even better? No matter how old you are, there’s a lot you can do to stay healthy.

It’s a complex network of cells, tissues, and organs. Together, they defend your body against things that can cause infection, like bacteria.

Why does it ease a bit as you get older? That’s still a bit of a mystery.

“The medical community is still trying to determine exactly how and why immunity decreases with age,” says Kira Rubtsova, PhD. Rubtsova is an immunity researcher at National Jewish Health in Denver.

What researchers do know is that most older adults:

Don’t respond as well to vaccines: Your immune system includes T cells, which attack other, illness-causing cells. They’re able to “remember” an invader, then defend against it better later. When you’re older, you make fewer T cells, and most vaccines require new ones to work.

The exception? The shingles vaccine. That’s one of the reasons it works so well for the senior set.

Are more likely to get sick: Not only do you have fewer immune cells as you age, the ones you do have don’t communicate with each other as well. That means they take longer to react to harmful germs.

Recover from injuries, infection, and illness more slowly: “Your body produces fewer immune cells, including white blood cells,” Rubtsova says. “That can slow down healing.”

There’s no set age when immunity decreases.

“It’s like gray hair — it happens for everyone at a different rate,” Rubtsova says. There’s no single test that can tell you that your immune system isn’t functioning optimally. “There are certain immune markers we can test for, but it’s not the same as being tested for, say, heart disease,” Glatt says.

That’s why it’s important to go to the doctor regularly, and get medical help if you get sick often or if you’re having trouble healing after an injury or illness.

Stay on top of your health. If you have diabetes, arthritis, or other things that affect how you feel and function, follow your doctor’s recommendations. “Keeping illnesses like diabetes well-controlled takes less of a toll on your immune system,” Glatt says.

Sleep well. “Research clearly shows that too little sleep — or poor-quality sleep — lowers immunity, even in young healthy people,” says Gisele Wolf-Klein, MD. You should be getting at least 7 hours a night. If you snore or have trouble falling or staying asleep, see your doctor. You could have a sleep disorder.

Look for ways to reduce stress. Over time, stress may lessen your immune response. “When you’re constantly worried about something, it takes a toll on your body,” Wolf-Klein says. It can also trigger other issues, like poor sleep and a bad diet, which both may affect your immunity.

Steer clear of sick people. “The truth is, when you’re older, you have to be especially careful about germ exposure, because you’re more likely to become ill, too,” Wolf-Klein says. When you are around people who have contagious conditions, like a cold or the flu, try not to get too close, and wash your hands more often.

Don’t skip your vaccines. Even though they may not be as effective when you’re older, they’re still an important way to lower your risk of many serious illnesses, including the flu and pneumonia. Check with your doctor to make sure you’re up to date on your vaccinations.

Move more often. Moderate exercise helps keep you fit, which makes your immune system stronger. Research also suggests it helps cells move more freely, which helps them do their job better.

Eat well. There’s no one diet that improves immunity. But researchers do know that a varied diet full of vitamin- and mineral-rich foods (like fresh vegetables and fruit) helps your body — including your immune system — function at its best. Eating a healthy diet also helps you weigh what you should, which may put less stress on your body and improve immunity.

Don’t smoke. Smoking weakens your body’s immune response, making you more susceptible to illness and infection. Your doctor can help you figure out how you can quit.

Getting adequate nutrition can be a challenge as you get older. With age, the number of calories you need begins to decline. Every calorie you consume must be packed with nutrition in order to hit the mark.

Even then, you may fall short. “As we get older, the body becomes less efficient at absorbing some key nutrients,” says Katherine Tucker, RD, PhD, chair of the department of health sciences at Northeastern University in Boston. In addition, the ability to taste food declines, blunting appetite. Some foods become difficult to chew or digest.

Several key nutrients in particular may be in short supply as you get older. Here are the top vitamins and nutrients to look out for — and how to get enough of them from foods. There is a wide range of options that can accommodate a variety of dietary preferences and budgets.

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B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function. “Getting enough B12 is a challenge for older people because they can’t absorb it from food as well as younger people,” says Tucker. “Even if your diet contains enough, you may be falling short.”

How to hit the mark: Eat more foods rich in B12. The richest sources include fish, meat, poultry, eggs, milk, and milk products. Talk to your doctor about whether you should take a B12 supplement.

Too little of this essential B vitamin is known for contributing to anemia and increasing the risk of a pregnant woman having a baby with a neural tube defect. Older people whose diets don’t include a lot of fruits and vegetables or fortified breakfast cereals may be falling short.

How to hit the mark: Now that breakfast cereals are fortified with folate, deficiencies are less common. “Still, if you don’t eat breakfast cereals or plenty of fruits and vegetables, it’s wise to ask your doctor if you should take a supplement that contains folate,” says Kathleen Zelman, RD.

Calcium plays many roles in the body. But it is most important for building and maintaining strong bones. Unfortunately, surveys show that as we age, we tend to get less calcium in our diets. “Calcium is so essential that if you don’t get enough, your body will leach it out of your bones,” Zelman says. Coming up short on calcium has been shown to increase the risk of brittle bones and fractures.

“Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis,” Zelman says. In older people, vitamin D deficiency has also been linked to increased risk of falling. Many Americans fall short on vitamin D, which is mainly produced by the skin when exposed to sunlight.

How to hit the mark: Many foods are fortified with vitamin D, including cereals, milk, some yogurts, and juices. Few foods naturally contain vitamin D. However, vitamin D is found in salmon, tuna, and eggs. Researchers are studying what the recommended level of vitamin D for optimal health should be. Many experts think older people need to take vitamin D supplements, since the skin becomes less efficient at producing the vitamin from sunlight as we age. For now, the best advice is to talk to your healthcare provider.

Getting enough potassium in your diet may also help keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones. But many older Americans don’t get the recommended 4,700 mg of potassium a day.

How to hit the mark: Fruits and vegetables are by far the richest dietary sources of potassium. Banana, prunes, plums, and potatoes with their skin are particularly rich in potassium. By helping yourself to fruits and vegetables at every meal, you can get enough potassium. If you’re considering potassium supplements, talk to your doctor first. Just as too little potassium can be a problem, too much potassium can be very dangerous for your health.

Magnesium plays a crucial role in some 300 different physiological processes. Getting enough can help keep your immune system in top shape, your heart healthy, and your bones strong. “Many whole foods, including vegetables, contain magnesium. But it is often lost in processing,” Tucker says. With age, the body isn’t as good at absorbing magnesium. Some medications older people take, including diuretics, may also reduce magnesium absorption.

How to hit the mark: Eat plenty of fresh fruits, vegetables, nuts, whole grains, beans, and seeds. They’re all are great sources of magnesium.

Fiber helps promote healthy digestion by moving foods through the digestive tract. Foods rich in fiber, including whole grains, beans, fruits, and vegetables, have many other health benefits, including protecting against heart disease. “If you don’t eat a lot of these whole foods, chances are you’re not getting enough fiber,”  Zelman says. You’re not alone. Most Americans only get about half the recommended levels.

How to hit the mark: Eat more whole grains, nuts, beans, fruits, and vegetables. Be creative. “Try adding cranberry sauce to your turkey and whole wheat bread sandwich,” Coste says. “Family can help out with this, too. When you visit your parents, divide up pumpkin seeds, nuts, blueberries, or already-chopped vegetables into snack size bags and leave them in the refrigerator so they’re ready to eat.” Talk to your doctor if you’re considering taking a fiber supplement.

These are a type of unsaturated fat. They’ve been studied for a wide range of benefits, including possibly reducing symptoms in rheumatoid arthritis and slowing the progression of age-related macular degeneration (AMD), a disease of reduced vision in the elderly. Seafood can be  be part of a heart-healthy diet but omega-3 supplements have not been shown to protect against  heart disease.

How to hit the mark: Nutrition experts recommend helping yourself to at least two servings of fish a week. Salmon, tuna, sardines, and mackerel are especially high in omega-3 fats. Some vegetable sources of omega 3 include soybeans, walnuts, flaxseed, and canola oil. Omega 3 supplements are available but  talk to your doctor before you begin taking any supplements.

If you’re an adult trying to help your parents get more omega-3s, Coste says to make it as easy as possible for them. She suggests buying canned salmon to put on salad. “You can get little cans or open bigger cans and put them in a plastic container,” she says. “Put mixed greens in another container. Then all they have to do is open the containers up and toss them together with salad dressing.”

Water isn’t a vitamin or mineral, but it is crucial for good health. With age, sense of thirst may decline. Certain medicines make dehydration more likely. Water is especially important if you are increasing the fiber in your diet, since it absorbs water. 

How to hit the mark: One sign that you’re drinking enough is the color of your urine. It should be pale yellow. If it is bright or dark yellow, you may need to drink more liquids.

If you’re concerned that you or your aging parent isn’t drinking enough water, Coste suggests buying 4-ounce water bottles. “You see a small bottle of water and you think, ‘I can drink that,'” Coste says.

Some people may need to limit their fluids due to conditions such as kidney or liver disease. Ask your healthcare provider what’s best for you. Taking in too much fluid can be unsafe, too.