Do the things you love at retirement.

Having the strength to do the things we love is often taken for granted.

Are these becoming more strenuous?

• Playing with grandchildren at the park
• Travelling the world
• Climbing stairs

This may be because the body starts breaking down more muscle as we age.

Preserving and building muscle strength is one of the most important things to prepare for retirement. Muscle loss can be slowed down by an active lifestyle and consuming a well-balanced, nutrient-packed diet.^1,2

Nutrients such as iron, calcium, magnesium and vitamin D are necessary to maintain normal muscle function.³ However, many eat less as they age.⁴ Without a well-balanced diet, it is hard to obtain all the necessary vitamins and minerals for optimum health.⁵

REFERENCES:

1. Better Health Channel, Victorian Government Australia. Ageing-muscles bones and joints. 2015. Available at https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ageing-muscles-bones-and-joints. Accessed on 23 November 2017.
2. Fujita S & Volpi E. Amino Acids and Muscle Loss with Aging. J Nutr. 2006;136(1 Suppl):277S-280S.
3. American Dietetic Association (ADA), Dietitians of Canada (DC) and American College of Sports Medicine (ACSM) Joint Position Statement. Nutrition and Athletic Performance.Medicine & Science in Sports & Exercise 2009;41(3):709-731.
4. Robinson S, Sayer AA. Chapter 6 - Diet, Social Inequalities, and Physical Capability in Older People, In Bioactive Food as Dietary Interventions for the Aging Population. Academic Press, San Diego. 2013. Pages 71-81.
5. National Health Service (NHS) Inform. Vitamins and Minerals. 2017.Available at https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/vitamins-and-minerals. Accessed 30 November 2017.
6. Baier S, Johannsen D, Abumrad N, et al. Year-long changes in protein metabolism in elderly men and women supplemented with a nutrition cocktail of beta-hydroxy-beta-methylbutyrate (HMB), L-arginine, and L-lysine. JPEN J Parenter Enteral Nutr. 2009;33(1):71-82.
7. Flakoll P, Sharp, R, Baier S, et al. Effect of beta-hydroxy-beta-methylbutyrate, arginine,and lysine supplementation on strength, functionality, body composition, and protein metabolism in elderly women. Nutrition 2004;20(5):445-451.
8. Grimby G, Danneskiold-Samsoe B, Hvid K, et al. Morphology and enzymatic capacity in arm and leg muscles in 78-81 year old men and women. Acta Physiol Scand. 1982;115(1):125-134.
9. Janssen I, Heymsfield SB, Wang ZM, et al. Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr. J Appl Physiol. 2000;89(1):81-88.
10. Wolfe RR. The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition 2006;84(3):475-482.
11. Nieuwenhuizen WF, Weenen H, Rigby P, et al. Older adults and patients in need of nutritional support: Review of current treatment options and factors influencing nutritional intake. Clinical Nutrition 2010;29(2):160-169.
12. National Coordinating Committee on Food and Nutrition, Ministry of Health Malaysia.Recommended Nutrient Intakes for Malaysia. 2017. Page 72 & 80.
13. National Coordinating Committee on Food and Nutrition, Ministry of Health Malaysia.Malaysian Dietary Guidelines for Children and Adolescents- Summary. 2013. Page 20.
14. Cramer JT, Crus-Jentoft AJ, Landi F, et al. Impacts of High-Protein Oral Nutritional Supplements Among Malnourished Men and Women with Sarcopenia: A Multicenter,Randomized, Double-Blinded, Controlled Trial. Jour Am Med Dir Assoc. 2016;17(11):1044-1055.
15. Nowson C & O'Connell S. Protein Requirements and Recommendation for Older People:Review. Nutrients 2015;7:6874-6899.

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