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The unfortunate reality is that seniors are at a greater risk of falls. One in four elderly adults falls each year, and falling once doubles one’s odds of falling again.
According to the CDC, one in five of those falls leads to serious injury, such as hip fractures.1 Falls are also the number one cause of traumatic brain injury. It’s safe to say that avoiding and preventing falls should be a top priority for all seniors and older adults.
Bone fractures are made worse by osteoporosis, a condition that leads to weakened bones and is unfortunately common among seniors. But there’s another problem that goes hand-in-hand with weakened bones. It’s called sarcopenia.
What is Sarcopenia?
Sarcopenia is the medical term for muscle loss. As a person gets older and engages in less physical activity, the muscles begin to atrophy. Studies say that more than 45% of seniors experience sarcopenia. Though every senior can experience age-related muscle loss, women tend to be much more affected than men.
Lack of physical activity among seniors was exacerbated by the COVID pandemic, when staying home and away from crowds contributed to a decline in exercise. That decline was enough to alarm the Office of Women’s Health, which launched a sarcopenia awareness campaign in late 2023.2
A loss of muscle mass can lead to muscle weakness. You might notice you walk much slower than you used to or that you have some difficulty doing day-to-day tasks, such as carrying groceries into the house or even twisting a lid off a jar. Falls are one of the most common and deadly results of muscle weakness and atrophy.
One of the most dangerous parts of falling down is being unable to get back up. This might occur because you have a serious injury, but it might also happen due to loss of muscle mass. If you have trouble getting up after a fall, a medical alert necklace could literally be a life-saver. If you need to summon help, you can, at any time of the day or night.
Strength training is the front-line defense to help seniors retain their muscle mass as they age. Another excellent way to battle sarcopenia comes from your kitchen – in the food you eat, and in particular, in the amount of protein you consume.
Why Does Protein Matter So Much?
Protein is a critical ingredient in building cells in the body. Foods that are rich in protein provide amino acids. Those acids feed the cells and help them become stronger. While strength training can help you avoid losing muscle, it doesn’t help you as much without ample amounts of protein in a balanced, healthy diet.
An analysis in the Journal of Nutrition, Health, and Aging found that 46% of seniors didn’t get enough protein in their diets.3 How much is enough? The recommendation for protein intake is 0.8 grams of protein per kilogram of body weight, which translates to 0.36 grams of protein multiplied by your weight in pounds.
To give you a rough idea of what that means, a person who weighs 150 pounds should aim for at least 54 grams of protein every day. Someone who weighs 200 pounds should aim for 72 grams of protein each day.
But more than that is okay too, if you are athletic or active. For instance, the American College of Sports Medicine points out that up to 1.7 grams of protein is better for those who are actively training, which equates to about 115 grams for a person who weighs 150 pounds.
Just a quick reminder: Before you embark on a new diet or exercise journey, speak with your doctor to make sure what you want to do won’t interfere with any medical conditions or medications you are taking. It’s also a good idea to look into senior alert systems with GPS and fall detection, to keep you safe as you work toward a healthier lifestyle.
Here’s how to eat your way to better muscle strength.
Jazz Up a Yogurt Bowl
Greek yogurt has enormous amounts of protein at about 17 grams per serving. Boost that even more by topping the yogurt with nuts, which are little powerhouses of protein, antioxidants, and healthy fats. For instance, a sprinkling of pistachio nuts offers 6 grams of protein, and pumpkin seeds have even more.
Keep Hard-Boiled Eggs on Hand
Though eggs can lead to higher cholesterol, one egg a day isn’t expected to raise your risk of heart disease. One large egg has about 6 grams of protein.
It doesn’t matter how you prepare the egg, but keep in mind that you’re more likely to eat good foods if they are very accessible and easy. Such is the case with hard-boiled eggs! Simply boil several eggs and once they’ve cooled, put them in the refrigerator for a healthy snack. You can just grab one and go.
Peanut Butter It Up
Peanut butter has an impressive 4 grams of protein per tablespoon. Adding peanut butter to smoothies is one of the best ways to get a little boost of protein power. A smoothie with berries, ripe bananas, a dash of kale and a few tablespoons of peanut butter is a delicious option you can enjoy at any time of day. Peanut butter and crackers or on an apple is also a good choice for a snack before a workout.
Protein Powder for the Win
Speaking of smoothies, you can amp up your drinks with a dash of protein powder. The most common is whey protein powder. It’s created during the process of making cheese, when the whey and the curds are separated. The whey has all of the essential amino acids the body needs to grow muscle. Depending upon the brand, you can get between 20 and 30 grams of protein from one scoop of powder.
Beans are More than Good for Your Heart
Beans of all kinds bring a wealth of protein. Garbanzo beans, for instance, carry about 7 grams of protein per half-cup serving. Edamame has about double that. A classic bean salad is a delicious way to get a solid serving of protein.
If you’re not into beans of any kind, lentils and peas are also good sources of protein, and that soy can be found in tofu. Another delicious option is tempeh, which is soy-based and provides up to 20 grams of protein per serving.
Go Fish
There are so many good things to say about fish of all kinds, including cod, salmon, mackerel, tuna, and any other finned creature that floats your boat. Tuna has about 30 grams of protein and makes a very healthy lunchtime option, while cod has about 40 grams of protein per serving. Salmon clocks in at about 30 grams. You also get omega-3s and healthy fats, which are good for heart health.
Remember that nuts are high in protein. Consider a pecan-crusted salmon over sautéed kale with a side of beans to round out a delicious, protein-packed meal.
Look to Ancient Grains
One cup of rice has just over 4 grams of protein. But some ancient grains, like farro, offer twice as much protein as rice does. Quinoa also brings about 8 grams of protein per cup to the table. These grains tend to have more fiber as well, so they “stick with you” and keep you feeling full for longer. They also help with regulating your digestive system.
Meat in Moderation
Meat is a major source of protein, but there’s a reason it’s last on this list. While meat can deliver up to 7 grams of protein per ounce, it’s important to go with only the leanest options, such as chicken breast or turkey. Red meat can be problematic for those who have heart issues, high cholesterol, and some kidney conditions. Fortunately, healthier alternatives can bring good amounts of protein while helping you avoid potential problems from consuming too much red meat.
Recap: The Best Foods for Fall Prevention
Let’s break down the good protein foods into a handy list. Keep this list in mind as you do your grocery shopping this week:
· Greek yogurt
· Eggs
· Nuts
· Peanut butter
· Beans of all kinds
· Protein powder
· Ancient grains
· Fish
· Lean meats
As you start to track the protein on your plate, you can also begin a good exercise program that includes strength training. This training of the muscles, along with eating protein to build them, might help you stave off age-related muscle loss. The stronger your muscles are, the easier it becomes for you to move around and perform the activities of daily living – and that leads to more independence and fewer falls.
But sometimes, falls occur even if you’re doing everything right. That’s when you make good use of a personal emergency button alarm. If you wind up with a serious injury after taking a hard fall – or if you’re simply rattled and would like to have someone there to help you – use a medical alert device to reach out. Pressing the button connects to a trained professional who is ready to listen and quickly send you the help you.
