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As you age, your body undergoes many different changes. A common age-related change is the loss of muscle mass, which can result in a strength loss of about 3% every year once you hit middle adulthood. This is also known as sarcopenia.
“Sarcopenia, or age-related muscle wasting, can begin as early as your 30s and lead to a nearly 15 percent loss of lean muscle mass over a lifetime due to aging,” he says Trista Best, MPH, RD, LD, a Registered Dietitian with Balance One Supplements. “And while this is not always avoidable, it can be slowed down by our diet and lifestyle.”
Combating sarcopenia involves a deliberate balance of exercise and diet, with things like a sedentary lifestyle and a lack of dietary protein being common culprits for accelerating muscle aging. But when it comes to nutrition, it can take more than just adding protein.
Read on to learn about helpful eating habits you can adopt to slow the aging muscle process and for more healthy aging tips check out 6 Best Breakfasts to Slow Aging.
One of the most fundamental eating habits to look out for when it comes to slowing down muscle aging is making sure you’re consuming enough high-quality protein.
“All animal food sources are complete proteins, and plant-based sources of complete protein include hemp seed, quinoa, tofu, edamame, tempeh, nutritional yeast, and a combination of beans and rice,” says Best.
A complete protein contains all 9 essential amino acids that our bodies don’t produce on their own, meaning we need them from the food we eat. Most plant-based proteins such as vegetables are considered incomplete proteins, but if you eat a balanced diet you should still be able to achieve your required amino acid profile.
And while some people feel like they need an exact amount, Lisa Young, PhD, RDNauthor of Finally full, finally slim, and member of our Medical Expert Advisory Board says you may not need to focus on it that much.
“Rather than getting people fixated on exact grams (which tends to confuse them), I recommend eating proteins like milk, yogurt, eggs, chicken, fish, lean meats, nuts, and beans at every meal.”
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According to Best, another important habit to protect your muscle strength is to include plenty of omega-3 fatty acids in your daily diet.
“Omega-3 fatty acids are linked to muscle health because of their anti-inflammatory nature,” says Best. “And the lower the rate of inflammation in the body, the less likely muscle cells are to break down or become damaged.”
You can get omega-3 fatty acids from many types of fish, seeds, and nuts, or supplement with an omega-3 pill.
Vitamin D is important for your bone health, mental health, your body’s calcium absorption and muscle health as well.
“Vitamin D is another important factor in your diet to help prevent muscle loss because it aids in muscle protein synthesis and also acts as an anti-inflammatory in the body,” says Best. “Many foods high in vitamin D are fortified with this vitamin and include Juices, milk, yoghurt and muesli.”
Similar to omega-3 fatty acids, you can also supplement this if you feel you are not getting enough vitamin D from your daily diet. Talk to a doctor before taking any supplement, however, as it’s also possible that you have too much of this vitamin.
Your calorie intake, whether you increase or decrease it, can play an important role in fighting sarcopenia as you age. Whether you need more or less depends entirely on your doctor’s recommendation.
What we mean by this is that for some, it’s a common struggle to not consume enough nutrient-dense calories as we age due to age-related changes in appetite. This lack of nutrients can contribute to accelerated muscle aging. But for others, a calorie restriction plan can actually help with muscle aging.
According to a study published in the journal agingRestricting calories without sacrificing nutrients can potentially aid in muscle protein synthesis, delay atrophy, and improve overall muscle strength. However, be sure to talk to your doctor about your individual needs when it comes to your calorie intake.
Protein is certainly a crucial nutrient for your muscle strength, but it’s important not to forget about healthy carbohydrates.
According to the Cleveland Clinic, carbohydrates are necessary for building muscle strength because they provide your body with energy for exercise and exercise. Harvard Health also suggests combining a protein source with a carbohydrate post-workout to help build more muscle.
A study of over 800 older Korean adults found that a combination of key nutrients like carbohydrates, protein, fiber, and certain vitamins like zinc, vitamin B6, and carotene were helpful in reducing the risk of sarcopenia. As you think of meals you can cook that fit these nutritional suggestions, consider how you can get plenty of protein while eating healthy carbs. An example would be a lean chicken breast with veggies and a sweet potato, or fish with rice and veggies.
