Nutrition
As we age, our dietary requirements change. The vitality program encourages adequate protein and fluid intake to optimise strength and mobility.
Inadequate protein has been linked to sarcopenia which is gradual muscle loss and frailty, which results in a loss of strength, energy and ultimately, independence.
In general this decline in muscle mass occurs from the age of 50, and muscle is lost at a rate of 0.6% per year or 3-8% per decade.
● An 80 year old has 50% less muscle than a 50 year old.
● 25% of people aged over 65 years are affected by sarcopenia.
● 60% of people aged over 80 years are affected by sarcopenia.
Gradual muscle wastage is a normal sign of aging; however, we can slow the rate of muscle mass loss through diet and exercise.
Attention to diet, particularly protein & energy intake and exercise, specifically strength or resistance exercise, the amount of muscle mass and strength lost can be minimised and frailty avoided (Ng 2015, Cameron et al 2013).
How Can We Minimise Sarcopenia?
- Exercise for more on exercise click here.
- Adequate protein intake (Paddon-Jones & Rasmussen 2010).
High Energy High Protein
Our Dietitians will help you identify your Dietary needs. Some individuals that have recently lost weight may need to try a High Energy High Protein. A High Energy High Protein for some individuals can help return strength, and energy levels. However this type of diet is not for everyone. AN example of High Protein High Energy recipes can be found here.
Low Energy High Protein
Many participants are concerned about putting on additional weight, our Dietitians will discuss your options, that may allow you to increase your protein intake or optimise your current protein, without adding weight.
Protein Timing
Life is all about timing. This includes our nutritional requirements and demands. Often our Dietitians work with you to assist your protein timing. Consuming protein at the right intervals throughout the day can help maximise the utilisation of the protein in your diet.
Protein has the maximal benefit to aid muscle synthesis within 2 hours of consumption. As such our Dietitians may help you recognise periods of the day where perhaps we can improve your protein intake.
Reversing Frailty
Recent research globally and also identified in our Vitality program is that Exercise in conjunction with a high protein/ high energy diet is able to reverse frailty (Ng 2015, Cameron et al 2013). To see our External Evaluation completed by the University of Notre Dame and our latest Annual report please click here.
To express interest in the Vitality program, please click here
