How to avoid Protein Loss among Seniors

How to avoid Protein Loss among Seniors 

Geeta Shenoy, a renowned nutritionist & dietician, while talking to Healthy Wrinkles explains how to avoid protein loss among the elderly. As we age, our muscle mass naturally decreases while fat tissue increases. This process, known as the normal aging process, can lead to muscle wastage and the associated health condition called sarcopenia. However, there are effective measures we can embrace from a young age to halt or prevent this process. Watch our YouTube playlist on nutrition to know more.

The Importance of Lean Body Muscle and Proper Nutrition Among Elderly : 

Lean body muscle, which includes both muscle tissue and bones, requires adequate nutrition and exercise to thrive. Protein-rich nutrition plays a crucial role in retaining amino acids and proteins in the body. Unfortunately, many individuals, particularly those with vegetarian diets, struggle to meet their protein requirements. To optimize muscle health, it is vital to focus not only on proteins but also on the intake of essential vitamins and minerals that aid in protein absorption, such as calcium, phosphorus, and vitamin C. Watch protein requirements for older adults for better understanding.

Effective Strategies for Maintaining Skeletal Muscle Mass Among Elderly:

To address protein waste and combat the decline of skeletal muscle mass, it is essential to incorporate a variety of protein-rich foods into our diets from an early stage. While non-vegetarian sources like eggs, meat, poultry, and fish offer ample protein content, vegetarian individuals face challenges in meeting their protein needs. Therefore, they must make a conscious effort to include legumes, lentils, soy products (such as soybeans, tofu, and soy chunks), as well as nutrient-dense nuts like almonds, walnuts, and pistachios. Additionally, incorporating calcium-rich dairy products, such as fat-free milk, yogurt, and paneer, can further enhance protein intake. Read more about the importance of a balanced diet for aging adults. 

Crucial Role of Vitamin C and Balanced Dietary Planning for Elders:

In addition to proteins, it is equally important to include vitamin C-rich foods in our diets to support bone health and optimize calcium absorption. Fruits like oranges, pineapples, kiwis, sweet lime, and amla (Indian gooseberry) are excellent sources of vitamin C. By consciously incorporating these fruits into our daily routine, we can meet our recommended daily vitamin C intake. It is crucial to commit to a comprehensive and balanced dietary plan, ensuring regular consumption of protein sources and vitamin C-rich foods. Creating a personalized schedule, such as including paneer twice a week or having eggs two to three times a week, will help maintain muscle tissue effectively. To look for nutritionist in your vicinity, you can check here  nutritionist.  

Importance of Exercise, Especially Strength Training, in Senior Citizens:

Exercise plays a crucial role in preventing muscle wastage, particularly as we age. Strength training exercises, including power yoga, lifting light weights, push-ups, and pull-ups, are especially beneficial for women experiencing menopause. With estrogen levels decreasing during this period, bone density declines, and the risk of osteoporosis increases. By engaging in regular strength training exercises, individuals in their 50s and 60s can minimize bone wastage and enhance overall muscle health. Watch our curated list of videos on yoga for a healthy lifestyle.

Conclusion:

Preventing protein waste and combating muscle loss is vital to maintaining optimal health, especially as we age. By taking proactive measures, such as incorporating protein-rich foods, and vitamin C sources, and engaging in regular strength training exercises, we can effectively preserve skeletal muscle mass. Remember, it's never too early to begin implementing these strategies and safeguarding our overall well-being.

Whether you are searching for informative articles, or looking for healthcare providers, Healthy Wrinkles is an excellent resource for all your senior care needs. We also have a great compilation of all the medical expert talks for healthy aging on Healthy Wrinkle YouTube channel.

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Disclaimer: Healthy Wrinkles does not recommend or offer any medical diagnosis, treatment, or advice. The information provided here is only for the awareness of disease or ailment among individuals, caregivers, and the public‌. The advice of doctors, licensed professionals, or therapists who are knowledgeable about your particular situation should always be sought before using the information provided here. It should also not be used in the event of a medical emergency or for the diagnosis or treatment of any medical condition. If you want urgent assistance, contact a qualified medical professional. Additionally, the information represents the author's views and not those of Healthy Wrinkles.

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