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Keeping muscles strong as we age is important for maintaining independence and preventing falls. But older women have a harder time than men replacing muscle that's lost naturally as they age, say U.S. and British researchers in the journal Public Library of Science One. Because of this, the findings suggest, older women need to be sure they eat plenty of protein-rich foods such as eggs, fish, chicken and lean red meat and to do resistance training to keep their muscles strong.
Researchers from the Washington University School of Medicine in St. Louis and the University of Nottingham studied 29 healthy women and men between the ages of 65 and 80. They found that women’s bodies processed protein and built muscles less efficiently than men’s bodies did. They suspect that menopause-related hormone changes in women, particularly in estrogen levels, may be the reason.
The solution: diet and exercise. "Rather than eating more, older people should focus on eating a higher proportion of protein in their everyday diet. In conjunction with resistance exercise, this should help to reduce the loss of muscle mass over time," said researcher Michael Rennie, a professor of clinical physiology at the University of Nottingham.
Talk about your nutrition and exercise habits with your doctor at your next clinical exam.
SOURCES: Public Library of Science One; National Library of Medicine
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06/08
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