Nutrition
Eating and strength after 70
The loss of muscle mass with age is called sarcopenia, and it is one of the leading causes of falls and dependence. It is also one of the most modifiable: enough protein and strength exercise push back against it.
Dra. Brenda Joanna Estrada Martínez Eating less is riskier than it looks
With the years appetite, smell and taste decline; sometimes there are dental problems or dry mouth from medications. The result is smaller and smaller portions and insufficient protein intake.
Losing weight without meaning to should never be considered normal: it always deserves investigation.
How much protein is needed
An older adult needs more protein per kilo than a young adult, not less, because the body uses it less efficiently. What matters is spreading it across the three meals rather than concentrating it at dinner.
Breakfast is usually the meal poorest in protein: eggs, beans, fresh cheese, yogurt or milk change the balance of the whole day. The exact amount is individualized, especially if there is kidney disease.
The exercise that really preserves independence
Walking is excellent for the heart, but it is not enough for muscle. What preserves strength is resistance work: standing up from a chair without using your hands, climbing steps, elastic bands, light weights.
Two or three sessions a week, starting wherever you can (even seated) and building up gradually. It is never too late: improvement has been demonstrated even past ninety.
Vitamin D, calcium and water
Vitamin D deficiency is very common and is linked to weakness and falls. Calcium is best obtained from diet when possible. And the sensation of thirst decreases with age, so drink on a schedule, not by thirst.
Dr. Brenda Joanna Estrada Martínez
Geriatrician board certified by the Mexican Council of Geriatrics. She practices in Ciudad Juárez, at the office and at home.
