Why muscle health is important, especially for lolo and lola

Muscles are not just for bodybuilders, or for men and women wanting to look toned and fit. In fact, elderly need them, too!

According to SHIELD (Strengthening in ELDerly through nutrition), muscle mass is "more than just a contributing factor to fitness and strength." It's actually a "good indicator of overall health."

A SHIELD study conducted in Singapore, from Changi General Hospital SingHealth Polyclinics and Abbott highlights the prevalence of muscle mass loss in the elderly.

The study revealed that among people over 65 years old, turning a year old is associated with 13% higher odds of having low muscle mass.

It also showed that even normally nourished older adults are at risk of having low muscles mass, with the risk increasing as they age.

Abbott's nutrition medical director for Asia Pacific Asia Dr. Jose Rodolfo Dimaano Jr. said difficulty in climbing stairs, slower walking speeds, and even decreased energy are good indicators of muscle loss among the elderly.

Which is not too good because "losing too much muscle as we age can directly impact one’s mobility, strength and energy levels, immune system, and overall health."

In an interview with Philippine Heart Center's Clinical Dietitian Vincent Paul Ablaza said the most common factor of lack of muscle mass in the elderly is aging.

"As our bodies age, the cells in our body deteriorate as well, which in turn affects the functionality of our systems – which include the muscular," he told GMA News Online.

Ablaza said the effects of deterioration are aggravated by "the inactive lifestyle and eating habits that the older people built during their younger years.

"Poor intake of healthy and nutritious food items, and lack of consistent physical activity have made their muscles frail," he added.

Ablaza said "body parts, which were hardly used become more susceptible to deterioration since they were not developed to store more nutrients and could not respond to stress that well."

Why is muscle mass important for the elderly's overall health?

Ablaza said taking good care of the elderly's muscle mass is crucial as it will help "mitigate the effects of old age."

Not only are they able to respond better to physical stress, good muscle mass among the elderly allows them independence and freedom, executing tasks on their own with minimal to no assistance or support. 

Besides, having a good muscle health also  "contributes to a person’s overall health and immune system," Ablaza said.

"Muscle is mainly composed of proteins, and these are made up of amino acids – some of which contribute to wound healing, muscle recovery, and improving the immune system," Ablaza added.

Ablaza said based on research, skeletal muscles "contribute to ensuring that our immune system keeps on functioning, especially during the times of long-term illnesses."

Ablazed noted that "there are still other aspects that we must consider, aside from muscle mass in terms of dealing with ageing."

Here's what the elderly can do for a better muscle health

Proper nutrition and an active lifestyle are some of the keys to help build muscle mass despite a person's age.

According to Ablaza it is common for people to experience muscle loss along with aging. In fact it can start as early as 30 years old, when an individual is not well-nourished.

"Nutrition is the most important part in improving and preserving muscle health among adults," Ablaza said.

"By providing the adult body with the right amount of the required nutrients, we help our bodies prepare for the health deterioration that comes with age," he added.

Ablaza recommends the elderly to consume "three balanced meals and 1-2 healthy snacks – consist of mostly whole foods and less of processed and instant food items."

"In addition, these adults should engage in regular physical activities, at least 30-45 minutes per day for these will make their muscles active," he added.

Ablaza said consistent exercises will "'urge' their muscles to develop and retain their function."

"They should lessen their 'screen time' and try to be more active on their days off, after enough rest has been acquired," he added.

The registered nutritionist dietitian also suggested adults and the elderly to follow "the Pinggang Pinoy for their respective age brackets."

"These simple guidelines will cover those concerns such as what to eat and the amount required for nourishing their body," he added.

The Department of Science and Technology Food and Nutrition Research Institute (DOST-FNRI) has the Pinggang Pinoy readily available on their website.

Meanwhile, Abalaza suggested those with comorbidities and other existing medical conditions to visit their doctors "to provide them with an individualized diet and health plan that will suit their condition."

According to a press release from SHIELD, macronutrients such as carbohydrates, proteins, and fats provide "energy and building blocks the body needs to support health."

"On the other hand, micronutrients such as vitamins and minerals are needed to support biochemical functions in the body such as energy production and strengthening the immune system," it added.

For the elderly with no pre-existing medical conditions, Ablaza recommended consuming "whole protein-rich food items such as meat, fish, eggs, chicken, milk, and soy products."

"These items are readily available and can be prepared in delicious ways that elderlies could enjoy consuming," he added.

Ablaza also recommends " the elderly people to consume less sugary drinks and other sweet items especially before meals, for these affect their appetite, which make them consume less of the food items which contain the nutrients that they really need. "

Ablaza said the elderly should also minimize the "consumption of food items high in salt and fat, for frequent consumption of these might cause them to have elevated blood pressure, cholesterol."

According to SHIELD, HMB (beta-hydroxy-beta-methylbutyrate) can also be beneficial to muscle health.

"HMB acts by slowing muscle breakdown, thus preserving muscle mass. It is naturally produced in small amounts when the body metabolizes leucine, an essential amino acid that one can get from foods rich in protein such as milk, yogurt, eggs, soybeans, beef, and chicken," the press statement read.

SHIELD said "HMB can also be naturally found in very small amounts in foods like avocado, grapefruit, cauliflower, and asparagus".

"Empirical research suggests that an intake of 1.5g of HMB for 8 weeks can significantly help improve muscle strength," it added.

SHIELD also noted how older people sometimes eats less as they age "particularly high quality, protein-rich foods" — a huge reason why their bodies "don't process nutrients as efficiently."

Given this, SHIELD said it can sometimes be a challenge for them to maintain a balanced diet to meet their nutrition needs.

The SHIELD press release said oral nutritional supplements can help get the vitamins, and minerals to help support muscle strength, immunity and overall health.

Meanwhile, Ablaza said HMB might help people, especially the elderly with their muscle health, however, he said "it is not required for them to take these commercial supplements if they’re able to consume the recommended amount and type of food items for them."

Dr. Dimaano said "building muscle mass isn't just a hobby for the young — it should remain an important goal of healthy ageing.

"Good muscle health leads to better immunity and strength. Proper nutrition and regular exercise will help support muscles throughout adulthood and enable our elderly loved ones to live a full and healthy life," he added. — LA, GMA News