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Protein is crucial if you want to age healthily.
Imagine this: you’re 85 years old, still running marathons, lifting weights like you’re in your twenties, or doing yoga with the flexibility of someone in their thirties. Sounds impressive, right? But it’s not just a fantasy.
People like 92-year-old Harriette Thompson, who runs marathons, and 83-year-old Ernestine Shepherd, who is a bodybuilding champion, show what’s possible.
And what about athletes approaching retirement age? The 68-year-old triathlete Sister Madonna Buder and the 60-year-old ultramarathon runner Dean Karnazes continue to perform at top levels.
What’s the common factor among these athletes? Beyond genetics and mindset, the answer might be surprisingly simple: a healthy diet rich in protein! All of the aforementioned individuals have stated that they include a high amount of protein in their diet.
Scientific research has repeatedly shown that increased protein intake can contribute to a longer and healthier life, especially in older adults. Protein is essential for maintaining muscle mass.
Naturally, muscle mass decreases with age, which can lead to sarcopenia, a condition characterized by loss of muscle strength and function. This can limit mobility, increase the risk of falls, and negatively impact overall health.
Moreover, protein is involved in many other bodily functions, such as the production of enzymes and hormones, which also contribute to healthy aging.
Research has also shown that people who get a higher percentage of their daily calories from protein have a lower risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain types of cancer.
A systematic review and meta-analysis published in Nutrients (2023) examined the impact of high protein intake on cardiovascular outcomes. The study found that high-protein diets are associated with a lower risk of cardiovascular disease and improved cardiovascular health. These findings suggest that increased protein intake may benefit overall health, especially in older adults who are vulnerable to cardiovascular conditions.
Additionally, a study in JAMA Internal Medicine (2020) demonstrated that both plant and animal proteins are associated with a lower risk of mortality from all causes, including heart disease and cancer. The study, which followed over 400,000 participants, found that higher protein consumption was linked to reduced mortality, with plant proteins being particularly beneficial for reducing the risk of heart disease.
Furthermore, a study published in Nutrients (2018) found that higher protein intake in very old adults is crucial for maintaining muscle mass and physical function. This study highlighted that older adults who consumed adequate protein experienced less muscle loss and performed better on physical functional tests, contributing to improved mobility and quality of life.
What scientists say about this topic:
"Higher protein intake in older adults helps maintain muscle mass, which is crucial for preserving strength and independence. It is one of the most effective ways to prevent sarcopenia, the age-related loss of muscle tissue." - Dr. Stuart Phillips.
"Increasing protein intake in the aging population has shown significant benefits in maintaining lean body mass and supporting metabolism, which are key factors for promoting a longer and healthier life." - Heather Leidy, PhD.
"As we age, our bodies become less efficient at using protein to build and repair muscles. Therefore, it’s crucial for older adults to consume more protein-rich foods to counteract this decline and age healthily." - Dr. Donald Layman.
So, whether you aim to collect marathon medals well into your 100s or just want to handle your daily grocery shopping with ease, increasing your protein intake is a smart move!
The science is clear: more protein helps you stay stronger and fitter as the years go by, and also contributes to a longer and healthier life.
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