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(HealthNewsDigest.com) – The plus 85 age group is the fastest growing segment of our population. Aging well, active aging, healthy aging, productive aging are all terms we hear today for older adults who want to continue to live independently and remain healthy. To live on one’s own you need to manage two levels of life skills – basic daily care and basic housekeeping. Basic daily care includes feeding yourself, bathing, dressing, and going to the bathroom on your own. Basic housekeeping includes managing your finances, being able to shop and participate in social activities.
All of this depends on mobility. Loss of balance, falling and fractures are all too common as we get older. Forestalling these health issues can insure continued independence and better health. Medication, exercise and diet are often the pillars of successful care as people get older. There is no question that a good diet leads to better health, but as one gets older protein intake often drops off.
Researchers in the United Kingdom focused on protein intake as a way to help people maintain independence for a longer period of time. They looked at people turning 85 at the beginning of the study. At the end of 5 years they found that participants who ate more protein were less likely to become disabled as compared to those in the study who ate less protein.
Why was protein so important? Eating adequate protein insures adequate muscle mass and muscles are made up of protein. They are the body’s primary protein reserves. When you have adequate muscle mass, you have excellent protein reserves to draw on as needed. Preserving your body’s muscle mass throughout life is the key to good health and living a long life.
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A higher protein intake helps control blood sugar levels for people with type 2 diabetes.
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Body muscles (your protein reserves) helps you cope with stress.
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Eating enough protein helps prevent sarcopenia – the loss of muscle mass, strength and function – as you age.
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Eating enough protein helps prevent osteoporosis – adult bone thinning. Muscles exert physical force on your bones, stimulating the body to make more bone which helps prevent age-related thinning.
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Eating adequate protein in middle-age prevents fractures as you age.
Experts now feel that older adults should be eating more protein than was previously recommended and some are even recommending a protein-rich bedtime snack to improve muscle quality. Adults over 50 should be getting at least 1.5 grams of protein per kilogram of body weight each day.
You are probably wondering how do you change all those grams and kilograms into an individual recommendation for you? It’s not that hard.
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How much do you weigh? Divide your weight by 2.2 and you will have your weight in kilograms. Example: 185 pounds divided by 2.2 = 84 kilograms.
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Multiply 1.5 times your weight in kilograms to get your recommended daily protein intake. Example: 1.5 times 84 kilograms equals 109 grams of protein each day.
Protein values are found on all food labels and there are many books and internet sources to find additional information. We all tend to routinely eat the same foods regularly, so once you’ve tracked your protein for a few days it will be easy to guesstimate your intake.
Good sources of protein include: meat, fish, poultry, eggs, cheese, cottage cheese, beans, milk, soymilk, dry milk, yogurt, tofu, tempeh, nuts, seeds, wheat germ and pasta. The key, eat some protein at every meal or snack.
To learn more about protein needs you might want to take a look at one of my books the Protein Counter, available from iTunes or Kindle or from PocketBooks.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com