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What calorie and light foods for the older than nothing. A good diet for the elderly should include a good fillet, eggs, cereals and even protein supplementation, if necessary, to avoid any muscle loss, very common over the years.
Research published in the Geriatrics & Gerontology International magazine compared the musculature of three groups: elderly women who were only exercising, women who took only protein supplements (called whey protein) ) and women who combined exercise and consumption of whey
aged 65 to 80 years were followed for 24 weeks. Those who combined exercise and supplementation had a significant gain in muscle mbad. The same thing happened, but on a smaller scale, with those doing only exercises. Those who only took supplements had no muscle gains
. This pattern was repeated when badyzing palmar grip strength (hand strength) and gait speed in the elderly. The study – with certain limitations, such as short follow-up time and the fact that it was performed only with a healthy Japanese – boosts important data for people elderly.
The concern of the elderly muscles is not aesthetic. problem if it's too much, of course). The biggest problem is the condition known as sarcopenia. Lack of muscle eventually affects daily activities and increases the risk of death from falls and infection.
According to the geriatrician of Unifesp, Maisa Kairalla, we can notice some signs of weakness due to the slowness of walking, the need for help of the arms to get up off the couch and even the fact of slide slippers around the house.
In Brazil, the disease affects about 15% of the elderly population in general, but this proportion increases with age and reaches 46% in people over 80 years of age.
"Muscle mbad is the most important thing in aging," said Myrian Najas, nutritionist at Unifesp (Federal University of São Paulo). "Being an active person who exercises and eats properly at age 70 is perfect. "
But the ideal scenario is difficult to achieve in real life, experts say.According to the World Health Organization
since 2002, inactivity rates in Brazil have increased more The data from 2016 show that 47% of Brazilians do not exercise enough.
This account also includes the decrease in the practice of sports and exercise with the. age, according to research data Sports Practices and Physical Activity, of
"The other hurdle concerns the dietary habits of the elderly, with increased consumption of carbohydrates.
"In addition to the natural loss of muscle mbad, teething problems and lack of appetite, older people eat less protein, which, coupled with low levels of physical activity, causes them to lose a lot of energy. mbad, "says Nelson Iucif, director of the department of nutrition in geriatrics of Abran (Brazilian Association of Nutrology).
The difficulties of cooking can also make a difference, says Kairalla. "Older people often do not want to cook, or have no one to cook it, it must have the strength, the ability to swallow, be calm and need food."
According to a study published in the British Journal of Sports Medicine, the ideal is to ingest 1.6 g of protein per kilogram per day, that is to say, 112 g if you weigh 70 kg.
Source: USDA
But, despite everything, it is difficult for only a balanced diet to account for muscle loss in old age. Experts say that a complete and varied diet is important at this stage of life – and to others, of course – with the consumption of different types of meat, eggs, milk, carbohydrates, cereals and vegetable proteins.
"We started to age at 28, and it's gradual," says Kairalla, who points out that we can not expect old age to come to think about it. . "At age 50, you have to have good muscular, cognitive, respiratory, social, and financial reserves to get the next 50 years, you have to save money and it's never too late. . "
Does this mean that every senior needs to take a protein supplement?
Not necessarily. For Najas, without the practice of exercise is not worth it.
It is not recommended for the elderly to take supplements without the help of geriatricians, nutritionists and nutritionists, who calculate the quantities needed for each safe treatment
"We need to educate to age. "
"We need to educate to get older, we need to talk about it early on, everyone will get older, better and worse, we need a balanced diet, protein intake and physical activity."
That's the tip, "says Kairalla.
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