In our golden years
As we get older, our muscle mass and strength continues to decline naturally. This is known as sarcopenia and it often accelerates once we reach our mid 60’s. One of the major problems is that this reduction in muscle strength can lead to changes in movement, balance and posture, which increases the risk of falls. This in turn, is a risk facture for bone fractures. Staying active and slightly increasing the amount of protein in our diet can help slow down the loss of muscle mass and strength that occurs with age. Oily fish is a particularly good choice because it’s packed with both protein and vitamin D. When 20mcg of vitamin D is taken daily (an amount that can really only be achieved with supplements), this nutrient helps to reduce the risk of falling that’s associated with unstable posture and muscle weakness21.
21 EFSA Journal (2011) Scientific Opinion on the substantiation of a health claim related to vitamin D and risk of falling pursuant to Article 14 of Regulation (EC) No 1924/2006. doi: 10.2903/j.efsa.2011.2382