As people grow older usually after retirement, the world may say not to do any workouts. People may think, it is the time of relaxation, to take rest. But, the conception is that older people need more workouts to build strength in their arms. The body actually craves for mobility .Hence; it is required to build strength in muscles in older age. It is now more important to achieve active life with at least 20 minutes workouts per day.
If the older people don’t invest time on workouts, greater is the old age impression on the body. International Osteoporosis foundation had already expressed the requirement of protein, vitamin D, B and other components in balanced diet during old age to fulfill the deficiency of muscle loss. The natural aging process will act on body if it is not supported by special food components or workouts.
Harvard Health had published article expressing that after age of 30, humans start losing 3% to 5% of muscles per decade. Natural process of aging is usually termed as sarcopenia. This term also may be explained as prominent consequence of aging. This sarcopenia may lead to gradual scope of disability in old age. Sarcopenia may enhance
the risks of fracture during accidents or fall. Muscle strength may play major role in fall in older age.
Loss of muscles may be the consequences of aging. But, it is always may not be true. Elder adults may also increase muscles in their body. The international Osteoporosis Foundation Nutrition Working Group has explored in article that all minor food components like vitamins D, acid base balance, and calcium are vital for maintaining muscles of body. For maintaining body muscles, optimum balance of diet is required. Besides these factors, exercises are very important for older adults.
Further, dietary balance with acid base is vital for maintenance of aging process. Some important factors have been revealed by the experts to resist loss of mass and to prevent sarcopenia in older age.
The factors or components are listed below:
- Protein – It is one of the important components in balanced diet. The main source of building mass is protein. When protein is consumed in the body, it breaks down in amino acids and is used in building muscles in the body.
- Vitamin D –It is essential vitamin for growth of muscle mass. It can be consumed in the body from absorbing direct sunlight. If that scope cannot be availed, to achieve proper musculoskeletal mass for elderly persons,
supplementation of vitamin D can be done.
- Avoiding dietary acids –Excess consumption of acid producing nutrients like meat, cereals may be risk factors to elderly people. If the acids are not neutralized by bases, then it will be fatal to the elderly people. The fruits with low alkaline content may not be balanced with high acids in the system. So, the food components must be balanced with perfect amount of acids with bases..
Some other roles of hormones and antioxidants are studied and revealed for prevention of sarcopenia.