Ensure adequate protein intake daily

According to Eating Well, protein is the building block for the body to construct and repair muscle fibers. As people age, the ability of muscles to synthesize protein decreases, so older adults often need to consume enough protein to maintain muscle mass.

The amount of protein each person needs depends on their body weight and activity level, typically ranging from 0,8 to 2 grams of protein per kilogram of body weight daily. Individuals should distribute their protein intake evenly across three main meals to effectively stimulate muscle synthesis. Lean meat, fish, shrimp, eggs, yogurt, and legumes are rich in this nutrient.

Do not skip meals

Eating regular meals ensures the body receives a steady supply of energy and amino acids to maintain and repair muscles. Conversely, skipping meals or having excessively long intervals between meals can increase muscle protein breakdown. This prolonged state contributes to accelerated age-related muscle loss.

Consume enough quality carbohydrates

Many people reduce carbohydrate intake to manage weight. However, if carbohydrate levels are too low, the body may use protein as an energy source, leading to reduced effectiveness in maintaining muscle mass.

Older adults should prioritize slow-absorbing carbohydrate sources such as brown rice, oats, sweet potatoes, whole-grain bread, and legumes. These foods provide stable energy while also supplying beneficial fiber, vitamins, and minerals for health.

Steamed fish is rich in nutrients beneficial for health. *Photo: Bui Thuy*

Supplement vitamin D and calcium

Vitamin D aids in calcium absorption, participates in muscle contraction, and maintains muscle function. Vitamin D deficiency is linked to reduced muscle strength and an increased risk of falls in older adults. Older individuals can supplement vitamin D through sun exposure, fatty fish, egg yolks, and mushrooms. Additionally, it is essential to ensure adequate calcium intake from milk, cheese, and green leafy vegetables to support bone and muscle health.

Eat plenty of vegetables and fruits

Green vegetables and fruits provide vitamin C, potassium, magnesium, and numerous antioxidant compounds. These nutrients help reduce oxidative stress and chronic inflammation—two factors that contribute to the muscle aging process.

Everyone should eat a variety of vegetables, prioritizing dark green leafy ones, and also supplement with fresh fruits to provide additional fiber and vitamins, according to Times of India.

Drink enough water

Dehydration reduces muscle contraction ability and strength, while increasing the risk of fatigue and cramps. Older adults often feel less thirsty, so they should proactively drink water regularly throughout the day instead of waiting until they feel thirsty.

In addition to nutrition, regular exercise can help maintain muscle mass. Strength training exercises such as light weightlifting, resistance bands, squats, and push-ups, combined with walking, cycling, swimming, or balance exercises, help limit muscle loss and reduce the risk of falls.

By Le Nguyen