Nutrition Deficiency & Impaired Muscle Strength in Older Adults
Healthy ageing is defined by the World Health Organization as
‘the process of developing and maintaining the functional ability that enables well-being in older age’
What is Sarcopenia?
Sarcopenia, the Greek term meaning “poverty of the flesh,” is the involuntary loss of muscle mass, strength, and function. It is one of the most noticeable impacts of ageing. After the age of 30, muscle mass declines at a rate of 3–8% every decade, and after the age of 60, the rate of reduction is much faster. This unintentional loss of muscle mass, strength, and function is a major contributor to and cause of impairment in the elderly as it raises the chances of falling and making you more vulnerable to injury, which can lead to functional dependency and disability.
The Role of Nutrition in Muscle Impairment
The loss of muscular mass and strength is a natural part of growing older. There is a growing body of evidence that links nutrition to muscle mass, strength, and function in older adults, implying that it plays a key role in both preventing and managing sarcopenia. Food and energy consumption decreases significantly with age. Loss of acuity in taste, smell, and sight, changes in appetite hormones, impacts on gastrointestinal motility, chewing and swallowing difficulties, and other chronic disease effects that might impair food intake are all examples of age-related alterations.
This emphasizes the need of having a high-quality diet for older persons with low food intakes. Existing data suggests that eating a high-quality diet is important for getting enough protein, vitamin D, and other nutrients.
Essential Nutrients in Preventing Sarcopenia
Protein
Did you know that theEuropean Society of Clinical Nutrition and Metabolism (ESPEN) expert group have recommended that older adults should get 1-1.2 grams of protein per kilogram body weight from their diet? It has been found that a lower protein intake is linked to a loss of lean mass as measured and a reduction in grip strength. However, due to age related difficulties, up to one-third of older persons do not eat enough. When this is combined with a predisposition to become more sedentary, they are at danger of muscular deterioration, reduced mobility, longer recovery from sickness, and loss of independence. Therefore, protein-rich foods, along with exercise, are a great way for maintaining muscle mass and a healthy weight.
Vitamin D
Another nutrient that has been associated with sarcopenia is Vitamin D. Low Vitamin D levels are more common in older people because of lower dietary intake and less UV irradiation of the skin. As a result, elderly persons who are deficient in vitamin D may be at risk of developing sarcopenia. Aside from sarcopenia, it has been revealed that older people who are deficient in vitamin D are at a higher risk of other serious geriatric outcomes, such as frailty and falls. Low vitamin D levels have also been found to be related to a number of diseases frequently found among elderly people, for example, osteoporosis, cognitive decline, depression, and cardiovascular disease.Therefore, Vitamin D is needed in order to maintain or improve muscle strength and function, physical performance and preserve independence in older people.
Minerals
Nutrients other than protein and vitamin D, may have direct and indirect impacts on sarcopenia via a variety of mechanisms.
Minerals may aid in the prevention and treatment of sarcopenia, particularly, magnesium, selenium, and calcium.
Selenium is another nutrient that is thought to influence muscle synthesis and function. Myopathy which is a disease that affects the muscles that control voluntary movement in the body is hypothesized to be caused by a selenium deficit.
Magnesium plays an important role in muscle function and metabolism. For example, magnesium is involved in protein synthesis and is responsible for muscle relaxation and magnesium supplementation has been shown to enhance performance in older adults.
Calcium too has an effect on muscles because it regulates contractions. This includes regulating the heart beating because the heart is a muscle that pumps blood.
Because oxidative stress is linked to zinc and iron, they too may be crucial in the prevention and treatment of sarcopenia.
Preventing age-related muscle mass and strength loss is a critical technique for maintaining physical capability and permitting independent functioning in later life. Optimizing one’s food and nutrition status throughout one’s life could be a key technique for preventing sarcopenia and improving physical abilities as one becomes older. However, it may become more difficult for older adults to achieve their dietary demands, particularly for micro-nutrients, as they consume lesser amounts of food.
GoodMorning’s GSure would be beneficial among the elderly population with difficulties obtaining proper nutrition and among those who are looking to maintain muscle mass and strength. GSure is a plant-based beverage that is complete and balanced with nutrition that is gluten and cholesterol free. It is specially formulated with 18 types of premium grains and added with 28 types of essential vitamins and minerals, CaHMB, Omega 3 &6, Prebiotics (FOS) and Lutein. It is high in protein hydroxymethylbutyrate (HMB) that is needed by our bodies to repair and support building of muscle tissues and contains essential vitamin and minerals like Vitamin D, calcium, selenium, iron, and zinc that can aid in preventing sarcopenia. Besides that, GSure is also certified with Low Glycemic Index (GI) making is suitable even for those with diabetes and worry about their blood glucose levels.
