Why You Lose Appetite After 60 — And 6 Healthy Ways to Get It Back

 

If you're over 60 and noticing that food just doesn’t appeal the way it used to… or you forget to eat until late in the day… you’re not alone.
Loss of appetite is extremely common in older adults — and it’s something we shouldn’t ignore.

Today, I’m going to explain why appetite naturally decreases with age, the hidden causes most people miss, and six simple, healthy ways to restore your interest in food so your body stays strong, energised, and nourished.

Let’s begin.  Why Appetite Drops After 60 
1. Natural Hormonal Changes

As we age, our “hunger hormones” shift.

Ghrelin, the hormone that makes you feel hungry, often declines.

Leptin, which tells you when you’re full, can stay higher for longer.

This means you may feel full even after small amounts of food — or sometimes you don’t feel hungry at all.
2. Slower Metabolism

Your body doesn’t burn energy as quickly as it once did.
Because it uses less energy, it signals hunger less often.

But here’s the important part:
Even if metabolism slows, your body still needs high-quality nutrition — especially to protect muscles, bones, and the immune system.
3. Digestive Changes

After 60, digestion becomes less efficient.
Food may feel heavy, sit longer in the stomach, or cause bloating.

When eating becomes uncomfortable, your body naturally avoids it.
4. Medications

Many common medications used by older adults can cause:

Nausea 
Dry mouth 
Changes in taste 
Reduced hunger

Blood pressure meds, painkillers, antidepressants, and diabetes medications are common examples.
5. Reduced Sense of Taste & Smell

Your senses become less sharp with age.
Food may taste bland or unappealing, even when it’s healthy.

This can dramatically reduce interest in eating.
6. Emotional Factors

Loneliness, loss of routine, stress, depression, or grief can quietly reduce appetite.
Eating is emotional — and when life feels heavy, the desire for food often fades.

The good news?
You can absolutely get your appetite back — gently, naturally, and safely.

Let’s look at six healthy, senior-friendly ways to encourage hunger and enjoy food again.  Six Healthy Ways to Restore Appetite
1. Start With Smaller, More Frequent Meals

Large meals can feel overwhelming.
Instead of three big plates of food, try:

five mini-meals

or healthy snacks every 2–3 hours

like yoghurt, fruit, nuts, eggs, or soup

This keeps your energy up without stressing your stomach.
2. Add Flavour — Safely

Because taste declines with age, enhancing flavour is key.

Instead of adding salt, try:

herbs like basil, thyme, rosemary 
spices like turmeric, cumin, cinnamon 
lemon juice 
garlic and ginger 
These not only boost flavour — many support digestion, immunity, and overall health.
3. Choose “Easy-to-Eat” Foods

Soft, smooth, or warm foods are easier for older stomachs.

Great options include:

oatmeal

scrambled eggs

mashed sweet potatoes

soups and broths

smoothies

Greek yoghurt

When food is easy, it becomes inviting again.
4. Walk or Move Before Meals

A short walk — even 5 to 10 minutes — can naturally stimulate appetite.
Light movement sends signals to the digestive system that it’s time to prepare for food.

This is a simple but powerful technique.
5. Eat With Someone

Loneliness is one of the biggest hidden causes of appetite loss.
When you eat with someone — family, friends, or even during a phone call — your brain becomes more interested in food.

Eating is social.
And company can bring pleasure back to meals.
6. Add Healthy Calorie Boosters

If you’re eating less, make every bite count.

Add these to meals for an easy nutrition boost:

olive oil

avocado 

nut butters

full-fat yoghurt

chia or flax seeds 

soft cheeses

These are gentle on digestion but high in nutrients, helping maintain weight and strength.