Aging causes natural changes in the body — slower metabolism, less clear vision, and less firm skin. But a less obvious transformation deserves attention: the gradual loss of muscle mass and strength, known as muscle atrophy. Although it can appear starting at the age of thirty or forty, its effects become more noticeable as the decades pass.
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Muscle atrophy is part of the aging process, but it’s not inevitable, explains geriatrician Fernanda Sperandio. “With the right habits, especially nutrition and exercise, we can delay this loss,” he says. This condition reduces lean mass, strength, and functional ability, interfering with an older person’s ability to move and be independent.
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According to the doctor, factors such as low hormones, low protein intake, low absorption of nutrients and a sedentary lifestyle create a favorable environment for muscle weakness. Chronic diseases and long periods of rest also accelerate this process, increasing the risk of falls, fractures and limitations in daily life.
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Well-being is essential to a full and satisfying life
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It covers physical, mental and social aspects
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Make smart diet substitutions to eat healthier
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Physical activity is essential
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It allows people to live a more balanced, healthy and happy life
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A healthy diet, rich in nutrients and balanced, provides the body with the elements necessary to perform its functions properly.
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Protein as the main piece
To strengthen muscles, it is necessary to consume a sufficient amount of protein throughout the day. Nutrition expert Giselle Broccoli highlights that the solution is not limited to meat only: animal and plant sources can be combined to achieve the daily goal without monotony. She suggests mixing quinoa with rice, including Ura Pro Nubis in omelettes and broths, and adding the seeds or nuts to salads.
Supplements such as whey protein and creatine can help those who consume little protein due to difficulty chewing or low intake. However, according to the nutritionist, use must be under the supervision of a specialist, as needs vary between individuals.
Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle strength.
Exercise that strengthens and prevents falls
Strength and resistance training is the main incentive to keep muscles active. They improve balance, reduce the risk of falling, and increase independence. Walking, Pilates and water aerobics are complementary alternatives – all adapted to each person’s level.
Practical suggestions for increasing protein intake
- Choose lean meat, such as ground or shredded chicken, as it makes chewing easier.
- Add proteins to kibbeh, soup, broth and omelettes.
- Use quinoa, Ura Pro Nubis, seeds and nuts to enrich dishes.
As the years go by, it is common to notice a decrease in muscle mass and weakness.
Habits that protect muscles as you age
- Move daily: Climbing stairs, walking, and stretching actually strengthen the body.
- Good sleep: Sleep stimulates hormones that help in muscle maintenance.
- Stay hydrated: Dehydration affects muscle performance.
- Ensure vitamin D: Exposure to moderate sunlight contributes to healthy bones and muscles.
- Development of social interaction: Interaction reduces a sedentary lifestyle and improves well-being.
Aging aggressively is possible. With a balanced diet, constant movement and a well-adjusted routine, the body maintains more activity, resistance and independence over the years.