Key Nutritional Tips to Help Prevent Muscle Loss in Seniors

In order to age healthfully and enjoy continued quality of life and physical independence, older adults must focus on bone and muscle health – and avoid sarcopenia.  Sarcopenia refers to the gradual loss of muscle mass, which is a common consequence of ageing.

Sarcopenia is a concern because muscle strength plays an important role in the tendency to fall. Falls can result in fractures and other injuries, particularly in people with weak bones due to osteopenia or osteoporosis. Seniors who have suffered a fracture, particularly a hip or spinal fracture, may face a future of long-term disability and loss of physical independence.

So what can seniors do to help maintain strong muscles?

One of the most important aspects is exercise, specifically resistance training. Regular targeted exercise is critical in order to maintain and build muscle and bone strength. In addition, a recent International Osteoporosis Foundation review paper* has highlighted the importance of specific nutritional factors in preventing sarcopenia.

The experts identified which nutritional factors can contribute to loss of muscle mass, or conversely, are beneficial to the maintenance of muscle mass.  Reviewing evidence from worldwide studies, they identified the following nutritional factors as important to the maintenance of muscle mass and the prevention of sarcopenia:

• Protein: Protein intake plays an integral part in muscle health. The review proposes an intake of 1.0–1.2 g/kg of body weight per day as optimal for skeletal muscle and bone health in elderly people (those without severely impaired renal function).
• Vitamin D:  Adequate vitamin D should be ensured through safe exposure to sunlight and/or supplementation if required. Vitamin D supplementation in seniors, and especially in institutionalized elderly, is recommended for optimal musculoskeletal health.
• Eating more fruits and vegetables: The experts found that excess intake of acid-producing foods (meat and cereal grains) in combination with low intake of alkalizing foods (fruits and vegetables) may have negative effects on musculoskeletal health. Modifying the diet to include more fruits and vegetables is likely to benefit both bones and muscles.

Emerging evidence also suggests that vitamin B12 and/or folic acid play a role in improving muscle function and strength.

Overall, the best strategy to maintain strong muscles (and not just in seniors!) is to combine regular resistance training with optimal nutritional status.

Source: http://www.iofbonehealth.org