With the natural increase of age, the physiological functions of the human body gradually undergo degenerative changes, especially the natural attenuation of muscle mass, which is called "sarcopenia" in medicine. Sarcopenia is not simply muscle atrophy, but is also associated with an increase in a series of health risks in the elderly population. Muscle mass loss not only directly leads to decreased physical strength and fatigue, but also may cause balance dysfunction, increase the risk of falls, and even adversely affect cardiovascular function and immune system, inducing a variety of geriatric-related diseases.

Ultimately, insufficient protein intake plays a key role in the occurrence and development of sarcopenia. Protein is the core component of muscle tissue, like the steel bars of buildings, supporting muscle growth and repair. In youth, the body's metabolic function is vigorous, and the decomposition and synthesis of proteins are relatively balanced. However, in old age, the body's anabolic efficiency gradually decreases, and the rate of protein breakdown may exceed the synthesis rate. If dietary protein intake is not increased at the same time, it is easy to lead to a negative balance of protein in the body and accelerate the loss of muscle tissue.

How important is protein for older adults?

Therefore, for the elderly, protein is not only a basic nutrient, but also related to quality of life and healthy life expectancy. Its importance is reflected in the following aspects:

Maintain muscle strength and reduce the risk of falls: Adequate protein intake is the material basis for maintaining muscle mass and improving muscle strength. Strong muscles can improve the flexibility and balance of the elderly, effectively reduce the risk of falls caused by sarcopenia, and ensure safe movement.

Enhance immune function and disease resistance: The production and function of immune cells are also dependent on the supply of proteins. Adequate protein intake can enhance the activity of immune cells, improve the body's ability to resist the invasion of pathogenic microorganisms, and reduce the occurrence of infectious diseases.

Maintain bone health and prevent osteoporosis: Protein is not only the "food" of muscles, but also participates in the construction of bone matrix, promotes calcium absorption and increases bone density, which is of great significance for preventing osteoporosis and maintaining the health of the skeletal system.

Safeguard organ function and delay the aging process: All organs and tissues of the human body, such as the heart, liver, kidneys, etc., need proteins to participate in structural construction and function maintenance. Adequate protein intake helps to ensure the normal function of organs, delay the aging process of the body, and prolong healthy lifespan.

Promotes wound healing and accelerates post-operative recovery: Protein is a key ingredient for tissue repair and regeneration. Older people have a significant increase in protein requirements after trauma or surgery. Adequate protein intake can accelerate wound healing and promote the recovery of physical functions after surgery.

Why are older people prone to protein deficiency?

The traditional Chinese diet is heavy on carbohydrates, vegetables and fruits, while the intake of meat, eggs, and dairy products may be relatively low. In order to save money, or influenced by traditional concepts, some elderly people are reluctant to eat meat, eggs, and milk, resulting in insufficient protein intake.

In addition, as the elderly age, their digestive function will gradually decline, their appetite will deteriorate, their teeth will not be good, they may feel that eating meat is difficult to chew, and the digestion and absorption rate will also decrease, making them more prone to insufficient protein intake.

Moreover, many elderly people suffer from chronic diseases, such as diabetes, kidney disease, tumors, etc., which may affect appetite, restrict dietary types, or increase protein consumption, which is more likely to lead to protein deficiency.

What are the signs of protein deficiency in older adults?

Muscle loss, weakness: This is the most common manifestation. You may feel tired, fatigue easily, feel weak when walking, and feel difficult to climb stairs and lift heavy objects.

Weakened immunity and easy infection: Insufficient protein will make the immune system's "combat effectiveness" decrease, making it easier to catch colds and fevers, and wounds are also susceptible to infection, and it is not easy to heal.

Osteoporosis and high risk of fractures: Long-term insufficient protein intake can accelerate bone loss and increase the risk of osteoporosis.

Edema: Severe protein deficiency can lead to hypoproteinemia, causing edema, especially in the ankles, legs, etc.

Anemia: Protein is also involved in the hematopoietic process, and a long-term lack of protein may lead to anemia, with symptoms such as dizziness, fatigue, and pallor.

Malnutrition, decreased resistance: Long-term protein deficiency can lead to overall malnutrition, decreased body resistance, and a greater susceptibility to various diseases.

What foods help with protein?

The existing research data show that some elderly groups in China, especially in rural areas, economically underdeveloped areas and the elderly with chronic diseases, generally have low protein intake and a high risk of protein malnutrition.

In order to effectively improve the current situation of insufficient protein intake in the elderly, scientific and reasonable dietary supplementation is very important. The following is a list of foods rich in high-quality protein for the elderly:

Poultry eggs: Eggs are highly nutritious and are known as "whole nutritious foods", rich in protein, close to human needs in amino acid patterns, and affordable and easy to obtain. It is recommended to consume 1 eggs per day to supplement with high-quality protein.

Fish and shrimp: Fish and shrimp are not only rich in high-quality protein, but also low in fat, rich in Omega-3 unsaturated fatty acids, which have a protective effect on the cardiovascular system. It is recommended to consume fish 0-0 times a week, preferably fish with fewer spines and more meat, such as fish and sea bass.

2. Plant-based protein "beneficial supplement" – legumes and their products

Soybeans and soy products: such as soybeans, black beans, tofu, soy milk, dried tofu, etc., have outstanding plant protein content, and are also rich in dietary fiber, soy isoflavones and other plant active substances, which have various health benefits.

Nuts and seeds: such as peanuts, walnuts, almonds, sunflower seeds, black sesame seeds, etc., contain a certain amount of plant protein, and are rich in unsaturated fatty acids, vitamins, minerals, and can be consumed in moderation as healthy snacks. However, it should be noted that nuts are relatively high in calories, and the total intake should be controlled.

How to consume protein scientifically?

Small meals to promote digestion and absorption: The digestive function of the elderly is reduced, and the intake of a large amount of protein at one time may increase the burden on the gastrointestinal tract and affect digestion and absorption. It is recommended to adopt a small, frequent meal pattern to spread the daily protein intake over multiple meals to improve protein utilization.

Diversification of cooking methods and soft texture of food: Considering the weakened tooth function of the elderly, we should pay attention to diversity when cooking food, and take into account the softness of the food, and choose cooking methods such as steaming, boiling, stewing, and boiling to make the food easy to chew and digest.

Focus on a balanced diet and comprehensive nutritional coverage: While protein intake is important, the principle of a balanced diet should also be emphasized. On the basis of ensuring protein intake, a balanced intake of carbohydrates, fats, vitamins, minerals and other nutrients should be taken into account to maintain the overall health of the body.

Special Population Recommendations: For older adults with specific medical conditions such as kidney disease, liver disease, etc., protein intake may need to be individualized. Be sure to consult with your doctor or clinical dietitian to develop an appropriate dietary plan under professional guidance.

Protein is like the "umbrella" of our body, guarding our muscles, bones, and immunity, making our later life more quality and vitality. Remember, "old people are not necessarily weak", as long as we eat right and make up enough, we can also have a healthy and tough old age!

Proofread by Zhuang Wu