This condition, also known as muscle loss (sarcopenia), increases the risk of falls, fractures, reduced mobility and affects the quality of life. Experts recommend that, besides exercise, a reasonable diet plays an important role in slowing down muscle loss.
According to experts, people over 60 years old need to prioritize supplementing high-quality protein in each meal to maintain and regenerate muscle mass. Protein-rich foods such as fish, lean meat, eggs, milk, shrimp, soybeans and soy products are suitable choices. Protein is likened to a "building material" of muscle, helping to limit muscle atrophy due to aging.
In addition, the elderly should eat a variety of foods to ensure adequate vitamins and minerals. Green vegetables, fresh fruits, whole grains and nuts not only supplement fiber but also provide vitamin D, B vitamins, potassium and magnesium, nutrients that contribute to supporting the functioning of the muscle and bone system.
Experts also note that many elderly people eat poorly or excessively reduce protein-rich foods for fear of cholesterol or indigestion. This can cause the amount of protein put into the body not to meet needs, making the process of muscle loss happen faster. Therefore, elderly people should maintain a balanced diet, do not skip meals and divide portions if they eat poorly.
In addition to nutrition, exercise is also the "key" to protecting muscles. Xinhua quoted a recommendation that resistance exercises such as elastic band exercises, wall sit-ups or light weightlifting combined with a protein-rich diet will help maintain muscle strength, improve mobility and reduce the risk of falls in the elderly.
