Nutritionist shares 3-step guide to help your parents live longer and stronger
After 40, muscle mass declines, leading to weakness and balance issues. Nutritionist Nandini Agarwal suggests combating this with a protein-rich diet including eggs, fish, and legumes. Regular yoga or strength training, along with 15-20 minutes of...
By ET Online |
After 40s, the body starts to lose its muscle mass. (Pic credit- istock. Image used for representative purpose only)
We often talk about gifting our parents love, time, or care, but what if you could also help them live longer and stronger? As they age, especially after 40, the body starts to lose nearly 10% of muscle mass every decade, claims a nutritionist. That might sound minor, but this natural decline in strength is one of the leading causes of weakness, balance issues, and even falls in later years. The good news? According to nutritionist Nandini Agarwal, with a few simple lifestyle tweaks, this muscle loss can be slowed down—and even reversed.
Protein intake
To begin with, she shares that one of the important aspects to preserving muscle mass is protein. A diet rich in protein is key to helping the body repair and build muscles. Make sure your parents’ meals include high-quality protein sources like eggs, fish, paneer, cheese, tofu, pulses, and legumes.
Protein-rich foods (Pic credit-istock. Image used for representative purpose only)
Yoga or strength training
The second pillar is movement, particularly yoga or strength training. While intense workouts may not be ideal for everyone, regular bodyweight exercises, resistance band workouts, or simple asanas can work wonders. Strength training not only builds new muscle but also helps preserve the existing muscle, improves balance, and increases flexibility, reducing the risk of injury in older adults. Yoga for parents. (Pic credit-istock. Image used for representative purpose only)
Sunshine
Exposure to sunshine. (Pic credit-istock. Image used for representative purpose only)
And finally, she recommends getting lots of sunshine. Vitamin D, which we primarily get from sunlight, is essential for calcium absorption and strong bones. Morning or early evening sun exposure for 15–20 minutes can boost Vitamin D levels naturally, enhancing not just bone health but also immunity and mood.
