Start Minding Your Protein Now, It Matters as You Age
There are about 600 muscles in the human body, each with a specific function like pumping blood throughout your body, keeping the body warm and helping you lift heavy groceries. Around the age of 30 however, our body begins to gradually lose its muscle mass in a process called sarcopenia. Because even the most vigilant amongst us often let exercise routines and good diet fall by the wayside as other priorities take precedence, it is easy to chalk our fatigue, dwindling strength and decreased activity level simply to the inevitability of age.
But, do you know that muscle loss happens gradually, often going unnoticed until a major hiccup happens in our health – such as hospitalization or sickness? The good news is, losing your muscle mass and strength as you age is not an inevitability.
“Maintaining our muscle health is one of the most important things we can do and doing so doesn’t mean hours in the gym. It’s much easier than most people realize. Because protein is a muscle-friendly favourite, start analysing how we consume our protein first,” shares Dr Nina Mazera Mohd Said, Medical Director (Nutrition) at Abbott Malaysia.
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The “Pro” in Protein
It is recommended for adults to consume around 30 grams of protein at each meal. “Since muscle strength and muscle function are correlated, not getting enough protein in our diets can cause our body to tire faster and demotivates people from leading a healthy lifestyle,” quips Dr Nina.
While this would give most of us plenty of motivation to fill our plates with poultry, eggs, beans, and other protein heavyweights, it is important to realise; not all protein is created equal. Eating more protein-source food doesn’t necessarily mean you are getting the good protein in the right amount for your body. Moreover, older adults need to consume more protein-rich foods than younger adults due to the aging process and spread these intakes across their meals to maximise the benefits of protein.
This is where Abbott’s ready-to-drink Ensure Max Protein can help make the process easier when daily meals alone are not enough. More than just quality proteins – 30g of it to be exact – it contains 25 vitamins and minerals, while keeping the sugar count low at only 1g to deliver daily nutritional needs without worrying about calories. Suitable for those who are lactose intolerant or require gluten-free diets, over 75% of Ensure Max Protein users agreed that the low-sugar protein supplement has helped them to feel better energised throughout the day.
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Protein Matters but Don’t Neglect Other Factors
In addition to protein, good nutrition is the real key to healthy aging. To ensure there are enough nutrients to meet our bodies’ needs, we need to consume a balanced and varied diet with nutrient-rich foods. Adequate intake of Vitamin D for example, is extremely important to help reduce the risk of falls and fractures in adults. So, when you take a morning walk next time, don’t be afraid to bask in a little bit of sunshine!
With our body is filled with good nutrients, exercise is equally essential to building and maintaining muscle and strength as we age. An ideal exercise plan includes both aerobic like going on walks and resistance or strength training. Staying physically active daily by walking or carrying grocery bags is also beneficial. Of course, the more active you are, the more reason to increase your protein that builds and repairs your muscles.
Ultimately, making the moves early can be the best way to have really good health down the road. “Even if you think you may not need it now, you’re going to need it at some point. Aim to be in your best possible shape and health throughout as early as now, and don’t wait to start the right diet and exercise only when your body starts giving the warning signs.” she concludes.
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