Sarcopenia, or the normal loss of muscle mass and strength, is one of the many changes that occur to the body as it ages. While this process can begin as early as 30, it’s believed it quickens after the age of 60.
Unfortunately, this can cause major issues for seniors, as sustaining muscle mass helps preserve their overall quality of life, minimize fall risk, and maintain mobility. The good news is that adding protein to their diet might help them prevent additional muscle loss, and seniors with home care assistance might have an advantage.
Understanding Sarcopenia
Sarcopenia affects both muscle mass and function, leading to weakness, decreased energy, and a higher risk of fractures and falls. Exercise is essential for preserving muscle mass, but food—particularly foods high in protein—is important for reducing the consequences of sarcopenia.
Why Does Protein Matter?
Protein, the fundamental component of muscular tissue, is a necessary macronutrient. In order to maintain muscle growth and strength, seniors require more protein than they did when they were younger because, as they age, their bodies become less effective at synthesizing it. Here’s how protein might be useful:
Growth and Repair of Muscle: Protein offers the essential amino acids needed to support the growth and repair of muscle tissue. This is especially crucial following exercise or an injury.
Preserving Muscular Mass: Consuming protein on a regular basis helps stop the deterioration of muscular tissue. Enhancing Physical Function: Muscle function is necessary for daily tasks including walking, climbing stairs, and lifting objects. Adequate protein supports this function.
Boosting Recovery: Protein supports tissue regeneration and immunological function, which helps seniors recuperating from surgery or illness heal more quickly.
How Much Protein Do Seniors Need?
0.36 grams of protein per pound of body weight is the standard recommended dietary allowance (RDA) for adults. That means that a female in her 80s who weighs 150 pounds should strive for at least 54 grams of protein. However, studies indicate that seniors might gain from consuming more, so 54 is just the baseline.
Beneficial Protein Sources
By including a variety of protein sources in the diet, it is possible to ensure a balance of crucial amino acids and other nutrients. As mentioned above, seniors with home care assistance might have an advantage, as the added support can help them create a meal plan that includes high-protein foods.
Some ideas include the following:
Lean Meats: High-quality protein can be found in chicken, turkey, and lean cuts of beef and pork.
Fish: Omega-3 fatty acids, which have anti-inflammatory qualities, are found in salmon, tuna, and other fatty fish in addition to being high in protein.
Eggs: Eggs offer an inexpensive, flexible supply of important vitamins, including protein.
Dairy: Calcium, which is necessary for strong bones, and protein can be found in milk, yogurt, and cheese.
Legumes: Beans, lentils, and chickpeas are rich in fiber and an excellent source of plant-based protein.
Nuts and Seeds: Protein, fiber, and beneficial fats can be found in almonds, walnuts, chia seeds, and flaxseeds.
Protein Supplements: Protein shakes or bars might be a handy choice for seniors who find it difficult to obtain adequate protein from diet alone.
Getting enough protein into their diet is an easy way to help seniors prevent muscle loss and maintain their independence. With home care by their side, seniors can improve their general quality of life, promote the health of their muscles, and enhance their physical function by including a variety of foods high in protein in their regular diet.
If you or an aging loved one are considering home care in Denver, CO please contact the caring staff at FirstLight Home Care of Central Denver today at (303) 953-9575. FirstLight Home Care of Central Denver provides exceptional home care for seniors in Denver, Littleton, Westminster, Wheat Ridge, Arvada, Lakewood, Golden, Centennial, Greenwood Village, Aurora and surrounding areas.
Sources:
https://seniorslifestylemag.com/care-giving/adding-protein-for-senior-health/
https://www.consumerreports.org/health/healthy-eating/how-older-adults-can-meet-their-protein
https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
https://now.tufts.edu/2021/02/09/muscle-loss-older-adults-and-what-do-about-it