Experts recommend that the elderly need to pay attention to a reasonable diet to maintain muscle mass and improve overall health.
According to Ms. Phuong Hai Cam, a researcher at the National Center for Food Safety Risk Assessment of China, the elderly need to ensure they supplement enough high-quality protein in each meal. Protein sources should be diverse, including fish, lean meat, eggs, milk, soybeans and bean products. Distributing protein evenly throughout the day, instead of just focusing on one meal, will help the body synthesize and maintain muscle mass more effectively.
Besides protein, the elderly need to maintain a balanced diet with whole grains, green vegetables, fresh fruits and foods rich in vitamins and minerals. These nutrients not only provide energy but also support metabolism, contributing to protecting muscle function and bone and joint health.
Experts also recommend that elderly people should not eat too little or skip meals for fear of gaining weight. Long-term lack of energy and protein can accelerate muscle loss, weakening the body and leading to many other health problems. Instead, you should maintain meals on time, diversify foods and choose healthy cooking methods such as boiling, steaming or stewing.
In addition to nutrition, Xinhua quoted experts' recommendations that combining regular exercise, especially strength training exercises such as resistance training or walking, will help maintain better muscle mass in old age. Reasonable nutrition combined with regular exercise is considered the key to helping older people maintain mobility, reduce the risk of falls and improve the quality of life.
