By Fiona Sampat
The notion that protein intake needs to be reduced with increasing age is in fact a myth for both men and women. In fact, maintaining the protein intake or even increasing it in older adults; both men & women may be beneficial for overall health. Hence, it is essential to understand the benefits of adequate amounts of protein in the diet for the older population.
The benefits of adequate protein in the diet include-
● Bone health: Consumption of adequate protein helps in maintaining bone health and is associated with improved bone mineral density and prevents osteoporosis and risk of fractures commonly observed in older ages.
● Preserving Muscle Mass: As people age, they tend to lose muscle mass, a condition known as sarcopenia. Consuming an adequate amount of protein is crucial for preserving muscle mass and strength, which is essential for maintaining mobility and overall functionality in daily activities.
● Metabolic Rate: Adequate intake of protein is associated with improved metabolic rate which usually slows down as people age. This helps in better weight management by preserving muscle mass.
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● Wound Healing: As people age, maintaining a strong immune system and promoting wound healing become more crucial for sickness prevention and recovery. One of the key components to these processes is protein.
● Satiety & Appetite Control: Protein helps in improved appetite control helps achieve satiety faster and helps remain full for a longer period of time. This is beneficial for adults with changing appetites and helps to avoid overeating.
This being said, it is important to take into consideration other factors like physical activity levels, presence of other comorbidities like impaired renal function and overall health. One must consult a dietitian or healthcare professional before making any drastic changes in the diet. However, for a healthy individual there is no requirement for decreasing the protein intake with increasing age. Adequate protein intake is essential for older adults to maintain bone health, preserve muscle and for overall well being.
