Muscle loss typically begins after age 40 and progressively increases with age, leading to reduced muscle strength, impaired mobility, a higher risk of falls, and a decline in quality of life. However, this process can be slowed through proper nutrition and regular exercise.

Combining strength training and balance exercises is crucial for combating age-related muscle decline. According to Very Well Health, a combination of strength training, balance exercises, and adequate protein intake can improve walking speed, grip strength, and maintain muscle mass in individuals experiencing muscle wasting.

Individuals aged 50 and older should focus on balance exercises, such as stepping over obstacles, walking on uneven surfaces, or changing direction. Adults should engage in strength training at least two times each week, dedicating an additional two to three days to balance exercises. Once adapted, you can gradually increase difficulty, but listen to your body to avoid overtraining and reduce the risk of injury.

Supplementing with protein is vital for muscle health. Regular exercise improves strength and mobility, but its effectiveness in maintaining and developing muscle is limited without sufficient protein in the diet. Protein deficiency contributes to increased age-related muscle loss.

Everyone should prioritize quality protein-rich foods in each meal, such as seafood, fatty fish, poultry, eggs, lean pork, or beef. Incorporating plant-based protein sources like beans and nuts helps diversify nutritional intake. According to EveryDay Health, adults should aim for 25-30 g of protein per meal.

Beans, rich in plant-based protein, are beneficial for health. Photo: Anh Chi

Beans, rich in plant-based protein, are beneficial for health. Photo: Anh Chi

Older adults considering protein supplements should consult a doctor for appropriate advice to avoid drug interactions or excessive intake. When choosing protein powders and drinks, select easily digestible, low-sugar options, as older adults often have weaker digestive systems and a higher risk of bloating and indigestion.

Increasing magnesium intake also plays a significant role in muscle function. Magnesium participates in over 300 biochemical reactions in the body, many of which are related to muscle function. This mineral helps muscles contract and relax normally, and it is involved in protein synthesis and energy metabolism. Adequate magnesium intake can also support muscle function and recovery. Abundant sources of magnesium include leafy green vegetables, beans, nuts, and whole grains.

Prioritizing omega-3 fatty acids offers anti-inflammatory benefits that help preserve muscle. These beneficial fats are abundant in fatty fish such as salmon, sardines, and mackerel, as well as avocados, walnuts, and flaxseeds. Omega-3 fatty acids possess anti-inflammatory properties, reduce the risk of muscle wasting, and support weight management. They also help accelerate protein synthesis and tissue repair in the body. Older adults should consume two servings of fish each week to increase muscle mass, grip strength, and walking speed.

Anh Chi (Compiled)