Protein in your senior years helps to maintain muscle mass, support brain function, and improve your immune system. So it remains central to any senior nutrition plan.
Even the latest research released by the FDA backs up the importance of protein, recommending Americans "prioritize protein" at every main meal.
If you are a senior living in Troy, NY, a nutrient-rich, protein-rich diet can help protect your health, strength, and energy as you age, giving you more opportunity to enjoy an active retirement. Read on as we explore some of the ways protein for seniors helps you stay in good health.
Protein is one of the most important components for a strong and healthy body. One of the key challenges we face when our bodies age is muscle loss. We have less mass, and that can make us weaker and more prone to aches, pains, and injury.
Weak muscles can also leave you frail and more at risk of a fall and broken bones. Protein can help protect against this loss, as it works to repair and maintain our muscles. It also helps us recover faster from physical exertion.
So, sticking to a high-protein diet in your old age is one of the easiest and smartest ways to maintain energy levels and strength.
In your senior years, it's vital that you protect your brain from age-related decline and memory loss. You might be surprised to know that protein can actually help in that respect, so adding lots of protein to your diet is excellent for cognitive health.
Protein provides amino acids, which our brains use to produce neurotransmitters. These neurotransmitters help improve our memory and focus, and they can also help keep our moods stable. In addition, protein protects our nerve function.
Adding protein to each meal can help you feel more alert and reduce feelings of mental fatigue.
Having a strong immune system in your senior years can protect you from viruses. When most of us think about boosting our immune system, our first thought is often vitamin C and plenty of fruits like oranges.
However, did you know that protein also plays a vital role in strengthening your immune system?
Protein helps repair tissues and supports healing, and it can put your body in a stronger position to respond if you are exposed to a virus. That's vital as you age, because illnesses like the flu can cause more complications in older age groups.
If you are noticing that you feel more tired in your later years, it's worth paying attention to this sign. Low energy levels make you more vulnerable to a range of issues, from low mood to a body more prone to illness. It also stops you from fully enjoying each day in retirement.
Protein is a vital source for your body in its efforts to maintain energy levels. Protein is better than fats or carbohydrates at providing a slow and steady release of energy throughout the day, so you are less likely to face that afternoon dip that could tempt you to avoid your yoga class or afternoon gathering with friends.
Having a protein-rich diet gives you the stamina you need for an active retirement that helps you enjoy your favorite hobbies.
It might be that you already eat lots of protein in your diet, yet still feel aging effects like loss of muscle and low energy.
That's because our need for protein changes as we enter our senior years. Our bodies aren't as efficient as they once were, so to get the same benefits as in the past, seniors need to eat higher-quality protein and be more consistent with their protein intake.
Your body is less able to recover from an indulgent weekend of junk food, so it's vital to fuel your body with a balanced diet and healthy, lean sources of protein from fresh ingredients.
Good sources of protein in your senior years are those with plenty of nutrients, which are also easy to chew and digest. That includes:
These are nutrient-dense foods and have other benefits for senior health, such as omega-3 oils in fish. If you are a vegetarian, get your protein intake from beans, lentils, nuts, and seeds. These also offer plenty of fiber, which is important for digestion in your older years.
As you age, your appetite might decline. So you might not want to tuck into a large steak or chicken leg. While you don't need to meticulously measure your protein intake, aim to include a protein portion at each main meal of the day. On top of that, include protein-rich snacks like nuts or yogurt to help boost your numbers.
If you are highly active and do any strength-based exercises, you may need extra protein to help your body recover.
Low appetites can be common in seniors, and one of the risks of a low-calorie diet is that you won't get enough protein to meet your daily needs.It's important, if you experience a reduced appetite, to prioritize high-quality protein.
If you can only manage small portions, aim to have snack-sized protein-rich foods between meals. Smoothies are often an excellent choice for those with a low appetite, especially at breakfast time.
Good health in your senior years is about upgrading your nutrition to meet the changing demands of your body. Now that you know why protein for seniors is so vital, make it the starting point for any meal plan.
Diamond Ridge is an independent senior living community in Troy, NY, that puts a healthy senior lifestyle at the heart of all we do, whether that's through our fitness suite, landscaped outdoor areas, or our nutritious food prepared by our talented chefs. Come and tour our community today to learn why it's the perfect destination for you.