As we age, our balance, strength, and stamina naturally decline, making us more susceptible to falls. Falls can lead to serious injuries and a decline in overall well-being, especially for the aged adults. Proper nutrition, particularly adequate protein intake, plays a vital role in maintaining muscle mass (1) and strength, which are essential for preventing falls.
This article explores the connection between protein, muscle health, and fall prevention in the elderly.
The Importance of Protein
Protein is a crucial nutrient for muscle repair and growth. As we age, our bodies require more protein to maintain muscle mass and strength. According to NIH, Consuming enough protein can help counteract the natural loss of muscle mass known as sarcopenia, which is common in older adults due to aging.(2)
How Protein Supports Our Muscle Health:
- Muscle Repair and Growth: Protein provides the building blocks (amino acids) needed for muscle repair and growth. This is particularly important for older adults, whose muscles may recover more slowly after physical activities.
- Maintenance of Muscle Mass: Regular protein intake helps to maintain existing muscle mass, reducing the risk and progress of sarcopenia and related muscle weakness or fatigue.
- Enhanced Physical Performance: Adequate protein supports overall physical performance, improving balance, coordination, and the ability to perform daily activities safely (2).
Did you know, according to MRNI (Recommended Nutrient Intake of Malaysia), a healthy adult should ideally get 1 gram of protein for every kilogram of his or her body weight each day?
This means if you weigh 55 kg, you should be getting 55 grams of protein every day. And if your daily routine often involves strenuous physical activities, you may require more protein.
Senior adults, however, would require a slightly higher daily protein intake to fight against chronic muscle loss, that ranges around 1.0 to 1.2g per kg bodyweight (3).
How does Protein Assist in Fall Prevention?
- Improved Muscle Strength:
Maintaining strong muscles is key to preventing falls. Protein-rich foods and protein supplements can help older adults to preserve and build muscle strength. Stronger muscles also provide better support for joints and bones, enhancing stability and reducing the risk of falling. - Better Balance and Coordination:
Muscle health directly impacts balance and coordination. Protein supports the function of muscles involved in maintaining balance, helping to prevent falls caused by unsteady movements or sudden changes in posture. - Enhanced Recovery:
For older adults who engage in physical activity, protein aids in muscle recovery, reducing soreness and fatigue. This encourages more regular exercise, movements and staying active, which are essential for maintaining muscle strength and preventing falls.
Practical Tips for Increasing Protein Intake
- Incorporate Protein at Every Meal: Include a source of protein in each meal, such as eggs for breakfast, lean chicken or fish for lunch, and beans or tofu for dinner.
- Choose High-Quality Protein Sources: Opt for high-quality proteins that contain all essential amino acids, like whey protein, which is easily digestible and effective in muscle forming and maintenance.
- Use Protein Supplements if Needed: Protein supplements like protein powders can be a convenient way to ensure adequate intake, especially for those with reduced appetites or difficulty consuming solid foods. Go for bioactive, unsweetened protein powder that does not alter the flavour or texture of preferred food and drinks.
Maintaining muscle health through adequate protein intake is crucial for preventing falls in the elderly.
By understanding the correlation between protein, muscle strength, and balance, older adults can take proactive steps to improve their nutritional intake and reduce the risk of falling.
By incorporating protein-rich foods in diets, using supplements if necessary, and staying physically active are all effective strategies to support muscle health and enhance overall well-being.
References :
- BSc, K. G. (2023, February 9). 10 Science-Backed Reasons to Eat More Protein. Healthline. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#:~:text=Increases%20Muscle%20Mass%20and%20Strength&text=If%20you’re%20physically%20active,10%2C%2011%2C%2012%20).&text=and%20strength%20while%20reducing%20muscle%20loss%20during%20weight%20loss.
- Lifestyle, S. (2024, July 8). 7 best exercises for seniors (and a few to avoid!). Senior Lifestyle. https://www.seniorlifestyle.com/resources/blog/7-best-exercises-for-seniors-and-a-few-to-avoid/#:~:tex t=Chair%20yoga&text=As%20an%20added%20bonus%2C%20chair,Overhead%20stretch
- National Coordinating Committee on Food and Nutrition & Ministry of Health Malaysia. (2005). Recommended Nutrient Intakes for Malaysia 2005: Summary Table. In Recommended Nutrient Intakes for Malaysia [Report]. https://www.moh.gov.my/moh/images/gallery/rni/insert.pdf
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