Senior Living News

What Is Protein?

Like carbohydrates and fats, protein is a macronutrient — an energy-rich nutrient that our bodies need in larger quantities than individual vitamins and minerals. Most often found in meat, fish and legumes, protein contains amino acids that compose the building blocks of the human body.

Consuming protein assists with growth, repair and maintenance of the immune system, organs and muscles, making it a vital part of every healthy diet. While muscle mass and strength undergo a natural decline as you age, eating ample protein helps slow down the process so you can better maintain your balance and mobility.

Protein Facts Seniors Should Know

Crucial for good health at any age, protein actually plays a large role in the health of seniors. Consumption of this macronutrient supports better body and mental health, making it extremely important to consume regularly. If you're unsure about how to incorporate protein into your diet, the dining room staff at LifeStream at Sun City can cue you in on the nutritional values of each dish they serve. With all that in mind, let's look at 11 essential things you should know about protein and how it affects your health.

1. Essential Anti-Aging Macronutrient

Because protein supports tissue repair and replacement, this macronutrient plays a key role in helping you age gracefully. Protein also sustains muscle health, supports immune function and may boost your overall vitality as you enjoy your retirement years.

2. High in Amino Acids

Since protein is essentially just various amino acids, it's a crucial part of how your body maintains muscle mass, repairs damaged tissue and handles recovery after activity. Senior bodies need these basic building blocks to keep moving and doing.

3. Fights Against Muscle Loss

A natural aging process called sarcopenia causes loss in muscle mass and strength as you age, but protein can help ward off the effects. That's why getting the protein you need in your senior years may assist you with keeping muscles strong and flexible to boost independence.

4. Promotes Mental Acuity

A 2021 medical study shows that protein likely plays a big role in the cognitive health of seniors. This means adequate intake may keep your brain healthier and potentially reduces your risks for cognitive decline in older age.

5. Aids Your Metabolism

Consuming more protein may boost your metabolism and help you stay at a healthy weight. This is because the human body uses up more energy when it's processing protein than it does with carbs or fats, so it can help you maintain balanced energy and overall metabolic health.

6. Helps You Feel Fuller

When you eat protein-rich meals, you're more apt to feel satisfied with your food, which can reduce your chances of overeating. These feelings of fullness may help with weight management by ensuring both those who eat too much and those who eat too little get the nutrition they need.

7. Diversity in Sources

Protein isn't just in meats, fish and dairy, it's also readily available in plant-based foods such as lentils, nuts and beans. This diversity in food types makes protein sources simple to locate and use based on what you like to eat and any dietary restrictions you may have.

8. Seniors Need More

Based on a 2013 medical study, seniors simply need more protein as they age. Nutritional recommendations remain 0.8 grams per kilogram of body weight, but the study suggests seniors bump up their intake to 1.2 grams per kilogram of body weight to ward off the effects of sarcopenia.

9. Great for Grazing

Spreading out your protein intake over the course of your day provides steady energy plus continuous muscle and immune support. This also gives you opportunities to get creative with your protein sources, from Greek yogurt with your breakfast to fish and lentils at lunch and chicken breast with white beans for dinner.

10. Supports Bone Health

Protein's rich array of amino acids supports bone health, which may reduce risks of osteoporosis and fracturing. Balancing your intake of this macronutrient, calcium and vitamins D and K may also ward off other bone-related issues and promote good dental health as you grow older.

11. Assists With Healing and Recovery

While older adults may heal slower from surgeries, illnesses and injuries, adequate protein intake may speed up recovery times. This macronutrient often helps the body repair tissue at a faster rate to heal wounds quicker.

Aging isn't a choice, but aging gracefully is — and protein offers a simple way to maintain your body, mind and overall quality of life well into your golden years. If you're concerned about getting enough of this macronutrient to meet your needs, discuss your diet with a medical professional or a dietician to find out just how much you need and the best way to get it based on your lifestyle.

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