How to prevent muscle loss so that you can continue playing with your grandchildren at the park, travelling the world and even climbing stairs.

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.

Prevent Muscle Loss As You Age

Older adults need a higher intake of good quality protein to help maintain physical function and reduce muscle loss. Many nutrients such as iron, calcium and magnesium as well as Vitamin D are necessary to maintain normal muscle function.

However, as we get older many eat less, do not consume enough protein and are unable to synthesize Vitamin D as well as before. Vitamin D and some minerals are also found in limited number of foods, making it tough to get enough of these nutrients through a regular diet.

Take Action to Preserve Your Muscle Strength!

Simple strategies for adults 40 years old and older.

References:
¹ Grimby et al Clin Physiol 1983;3:209–18
² Whitelock E, Ensaff H. Nutrients. 2018 Mar 27;10(4):413.
³ Geneva: World Health Organisation. (2017). Integrated care for older people: guidelines on community-level interventions to manage declines in intrinsic capacity. Retrieved from https://www.who.int/ageing/publications/guidelines-icope/en/
⁴  Singapore Physical Activity Guidelines (SPAG) 2022. Assessed on June 27, 2022. Link https://www.healthhub.sg

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