- March 28, 2024
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Q. Hello! I am a semi-active woman going on 78 years old. I’ve heard that getting enough protein in my diet is important. Can you tell me how much protein I should eat every day? – Bonnie
A. Hi, Bonnie! This is a great question and surely a common concern. To set up a proper foundation nutritionally, it is important to realize and accept that our metabolism (and, therefore, caloric need) declines as we get older. The body slows down, muscles and bones deteriorate, and the stomach produces less acid (which is why I always recommend taking a small shot of apple cider vinegar before any antacid if you tend to suffer from indigestion). This means that the body requires less total food in order to function at its best, or at all. Now, although there isn’t a surefire way to reverse this act of nature that comes with age, I strongly believe that in order to achieve optimal health, everyone’s goal should be to work with your body instead of against it.
There have been studies showing the benefits of increased protein in the diets of women 70 and older; however, most of the studies do not consider what the protein replaces in the diet. In other words, whole food protein sources will show more benefit over a refined, highly processed cupcake any day! In order to feel your best, I would first and foremost focus on listening to your body and eating only what you need and to avoid overeating. Choose high fiber, water-rich foods like vegetables, fruit and starches to make up the majority of your diet, as these are easily digestible and nutrient dense. As for protein specifications, if you are getting two to four servings of about 3 ounces (a little smaller than the palm of your hand) a day, depending on your size, which should be plenty! Remember, there is also protein in your fruits, vegetables, beans, grains, nuts and seeds that do add up along with your eggs and lean meats. I hope this helps! Q. I suffer from bad arthritis and pain in my back and shoulders. Should I exercise? If so, what should I be doing? – John F.
A. Hi, John! Arthritis certainly seems to be one of the first signs of aging that frustrates many people daily, especially seniors. Before exercise, I would make sure you are staying properly hydrated by drinking water and eating water-rich foods (such as those mentioned in the last question)! Doing so encourages your body to function at its best, and that includes lubricating the joints and tendons to avoid tension or stiffness. Sunshine, or vitamin D, also plays a huge factor in pain relief, bone and cartilage strength, and overall wellness. If you cannot get out in the sun during peak hours for 15 to 20 minutes at least three days a week with a good 80 percent of your body exposed (the more the better), another option is to take a quality Vitamin D3 supplement – especially during the winter months. Just make sure it is D3, which is natural, and not D2, which is synthetic. Both D3 and a quality Glucosamine Chondroitin/MSM supplement are the most effective for any joint or bone-based aches and pains, and act pretty quickly in most individuals, as well.
Trigger point therapy is also incredibly useful to alleviate body discomforts. By releasing the deep fascia, or connective tissue underneath the muscle, a world of relief can be experienced in every part of the body; including neck, jaw, hands, back, hips, feet and shoulders. The best part is, a knowledgeable massage therapist should not only be able to work out your kinks, but show you how you can do trigger point therapy on yourself whenever you need it.
Movement and exercise is also beneficial by keeping your joints strong, active and loosened. Although you want to be careful pushing heavy weights on your own (and even avoid overhead, weight-bearing exercises depending on the state of your arthritis), setting up a few sessions with an experienced personal trainer is a great, safe start to feel better with one-on-one coaching. Anytime Fitness in Winter Park offers introductory fitness consultations for people just like you, so don’t forget to schedule a visit to get started!