Dementia Prevention Nutrients… The Older You Get The More You Need

Protein intake is paramount for good health. Protein is an essential nutrient for sustaining life. It not only fuels the muscles that power our bodies, but also plays a role in key biological functions. Some people, particularly as they age, opt for a vegetarian diet out of concern for its health benefits. However, unless you're at high risk for cardiovascular disease, you should ensure you consume sufficient protein through sources like meat and fish.

 

◇Prevents sarcopenia and various diseases

Protein intake is essential for maintaining muscle mass. Muscle mass declines rapidly with age, but protein intake compensates for this. This is because protein is the main component of muscle. In the elderly, insufficient protein intake increases the risk of sarcopenia and joint weakness, which in turn increases the risk of fractures. In the elderly, fractures have a more serious impact than simply breaking a bone.

 

This is because significant difficulties with movement can lead to bedsores, pneumonia, and heart disease. Furthermore, muscle loss not only reduces muscle strength but also increases the risk of various diseases, including diabetes, hyperlipidemia, and a weakened immune system. There's also a risk of hearing loss. According to the Ministry of Health and Welfare's National Nutrition Survey, older adults with insufficient protein intake were 56% more likely to develop hearing problems. This highlights the importance of consuming adequate protein as we age.

 

◇You should consume 0.8~1g per body weight

 

Protein intake should be appropriate for your body weight. The recommended daily protein intake for adults is 0.8-1g per kilogram of body weight. For example, a 60kg adult should consume 60g of protein per day. Aiming for 20g of protein per meal is ideal. If you have sarcopenia, which means you've already lost significant muscle mass, you should consume 1.2-1.5g of protein per kilogram of body weight to improve muscle mass. It's best to consume a balanced diet of both animal and plant-based proteins. Representative high-protein foods include beef, chicken, eggs, salmon, beans, nuts, tofu, and Greek yogurt.

 

Meanwhile, many older adults avoid meat because their digestive system is impaired and they experience bloating after eating only meat. Eating pineapple with meat can be helpful. Pineapple contains enzymes that break down proteins, aiding in meat digestion. Eating it with pears or kiwi is also a good option. If you find it difficult to chew meat, you can mince it and eat it.

 

==============

My mom and I don't really like meat.

This is a big deal. I like plant-based protein, but

 

They say that animal products shouldn't be completely excluded.

 

Dementia... It's a disease I hope I don't get more often than any other disease.

I guess I need to get some protein.