Once we get older, it’s important to stay healthy and strong.
One way to do that is by eating a healthy diet. There’s a special diet called the Mediterranean diet that’s really good for you.
In a new study, Italian researchers wanted to find out if following this diet could help older adults stay strong.
They looked at a group of people who were all at least 72 years old. There were 2,963 people in the study, and just over half of them were women.
The researchers looked at how well the participants followed the Mediterranean diet by using a special score. They divided the participants into three groups: low adherence, good adherence, and high adherence.
The researchers also wanted to see how strong the participants were. They measured their handgrip strength, which is how strong your hand muscles are.
They found that people who followed the Mediterranean diet more closely were stronger than those who didn’t.
The people who had the lowest adherence to the diet had the highest risk of having weaker muscles.
As people got older, they were more likely to have weaker muscles. However, the people who followed the Mediterranean diet closely were less likely to have weaker muscles as they aged.
This means that the Mediterranean diet may help people stay strong as they get older.
The researchers also found that being physically inactive, being female, and getting older were all things that increased the risk of having weaker muscles.
So, it’s important to not only eat a healthy diet but also to stay active and keep using your muscles.
Overall, this study shows that eating a healthy Mediterranean diet can help older adults stay strong and healthy.
It’s important to eat well and stay active as we get older to maintain our muscle strength and physical function.
How to keep your muscles strong when you get older
There are several things that older adults can do to keep their muscles strong as they age. Here are some tips:
Exercise regularly: Regular exercise is important for maintaining muscle strength and preventing muscle loss.
Older adults should aim to do a mix of cardio and strength training exercises several times a week.
Strength training exercises, such as lifting weights or doing bodyweight exercises, are particularly important for building and maintaining muscle mass.
Eat a healthy diet: Eating a diet that’s rich in protein and other nutrients can help support muscle health.
In particular, older adults should aim to eat plenty of lean protein sources, such as fish, poultry, beans, and nuts.
Stay hydrated: Drinking plenty of water is important for muscle health, as dehydration can cause muscle cramps and weakness.
Get enough rest: Getting enough rest is important for muscle recovery and growth. Older adults should aim to get at least 7-8 hours of sleep each night.
Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can both have negative effects on muscle health, so it’s important to avoid these habits.
Manage chronic conditions: Chronic conditions, such as diabetes and arthritis, can affect muscle health. Managing these conditions through medication, diet, and exercise can help maintain muscle strength.
By following these tips, older adults can help maintain their muscle strength and stay healthy as they age.
The research was published in Nutrients and was conducted by Stefano Cacciatore et al.
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