MUSCLE loss is the ageing factor that's rarely discussed, and people accept its signs, such as loss of strength and energy, as a natural part of ageing.
But muscle health can often tell us how we are going to age, especially when it comes to activity and independence.
Advanced muscle loss, or sarcopenia, affects nearly 1 in 3 Malaysians, aged 60 years and above according to a study called "Prevalence and Risk Factors of Sarcopenia Among Community Dwelling Older Adults in Klang Valley" published in 2023.
Not only are muscles important for everyday physical tasks like picking things up, reaching for something, opening a jar or getting up off a chair, but healthy muscles are essential for organ function and your metabolism.
"Skeletal muscle accounts for about 40 per cent of total body weight and contains as much as 50 per cent of all body proteins," explains Abbott's nutrition medical director in Malaysia Dr Nina Mazera Mohd Said.
While muscles are well-known for their role in movement, strength and energy, there is also evidence suggesting a relationship between muscle and immune function as well," she adds.
Muscles produce and release compounds influencing immune cell proliferation, activation and distribution and while additional research is needed, data suggests loss of muscle mass is associated with compromised immunity and infections.
Research in older adults has shown increased markers of inflammation associated with low muscle mass and muscle function. Muscles are also a major storage site for amino acids that are used by the body during a trauma or infection.
Therefore, low muscle mass coupled with inadequate protein intake may affect the body's response to an injury or infection, says Dr Nina.
Nutrition plays a pivotal role in maintaining robust muscles and a resilient immune system as part of healthy ageing.
"While ageing is a natural process, managing muscle loss and a weakened immune system is achievable with the right nutrition. By nourishing our muscles, we can slow down muscle loss."
From March 6-10, an educational showcase for the public on boosting immune health as well as muscle health/screening will be held at the old wing (Level G), 1 Utama Shopping Centre. Entrance is free.
BOOSTING MUSCLE STRENGTH AND IMMUNITY
HERE are a few practical ways to improve muscle and immune health:
Engage in Regular Exercise
Moving more with the guidance of a healthcare provider or exercise physiologist can improve your health. Aim for 20 minutes per day or 150 minutes per week.
Eat Enough Protein
Recommended intake varies according to factors such as age, height, weight and physical activity level, but should range between 10-35 per cent of calories.
Adults aged 65 plus require higher amounts of protein than young adults, and some may need almost double the amount depending on their nutritional status or severity of their disease. Protein can be found in meat, eggs, beans and legumes, dairy and nuts.
Eat Wisely and Moderately
When selecting foods, make sure they are nutrient-dense like fruits, veggies, wholegrains, eggs, lean protein and dairy. Try to avoid foods with little nutrition or empty calories like sweets and sugar-sweetened beverages.
Don't get stuck in a rut – always try new nutritious foods or recipes to keep things interesting. Keep your emphasis on foods abundant in immune-boosting nutrients like vitamins A, C, D, and E, zinc and protein.
Enhance your muscle care regimen affordably with Watson's Malaysia promo code.