Know Nutritional Intake to Prevent Sarcopenia in the Elderly

Eating foods with the right nutrition can slow or prevent the development of sarcopenia in the elderly. The composition of proteins, vitamins, minerals, fats and antioxidants can contribute to maintaining muscle mass and strength.

The following are some of the main nutrients to prevent sarcopenia in the elderly:

1. Proteins

Increasing protein intake can build muscle, because the amino acid content in protein is useful for increasing muscle mass. In the elderly, the minimum protein intake needed to maintain muscle mass is 1.2 grams of protein per kilogram of body weight. Examples of food sources of protein include: eggs, nuts, seeds, and protein milk.

2. Vitamin D

Vitamin D, which is widely known for its benefits in maintaining bone health, also plays a role in regulating muscle contraction and relaxation functions.  A number of studies have shown that vitamin D deficiency is associated with an increased risk of sarcopenia. Food sources containing vitamin D include soy milk, mushrooms and egg yolks. Vitamin D supplements can also be considered, especially for the elderly who are prone to vitamin D deficiency.

3. Omega-3

Omega-3 has anti-inflammatory properties and plays a role in reducing muscle damage, thereby reducing the risk of sarcopenia in the elderly. Sources of omega-3 can be found in almonds, flaxseed, chia seeds, seaweed, and edamame. Regular consumption of omega-3 can also help maintain a healthy heart and blood vessels.

4. Antioxidants

Antioxidants help protect muscle tissue from damage caused by free radicals. Metabolic processes in the body can produce free radicals which can cause oxidative stress in muscle tissue. This results in decreased muscle function, increased risk of injury, and decreased physical performance. Antioxidants, such as vitamins A, C, E and minerals, help fight the negative effects of free radicals. In addition, antioxidants can also speed up muscle recovery after intense physical exercise. Colorful fruits and vegetables, such as berries, oranges, tomatoes, spinach and broccoli, are rich in antioxidants and should be included in your daily diet.

5. Iron

Iron is needed to carry oxygen in the blood to the muscles. Oxygen is important for producing the energy needed by muscles. Iron deficiency can cause anemia, where low hemoglobin levels cause the muscles to not get enough oxygen. The impact is fatigue and decreased muscle endurance. Foods that contain iron include green vegetables, nuts, and seeds.

After fulfilling proper nutrition, steps to prevent sarcopenia in the elderly of course also need to be balanced with regular physical activity. Don't wait for signs of sarcopenia to appear to start living a healthy life, because when the effects of sarcopenia are felt, this usually indicates that the severity of the sarcopenia is severe. 

You can also be screened for sarcopenia if you or your family have reached a risky age. Immediately schedule your sarcopenia screening session at Tzu Chi Hospital with our best geriatric consultant internal medicine specialist.

 

This article has been medically reviewed by Dr. Paskalis Andrew Gunawan, Sp.PD, Subsp.Ger (K), FINASIM