Protein and the Body of the Elderly - Nutritionist's Column Vol.48

September 20th is Respect for the Aged Day.

Respect for the Aged Day is a special day when we can express our gratitude that we cannot express on a daily basis.
This time I will talk about the bodies and protein of the elderly, which is the generation of our beloved grandparents.

When looking at data on the eating habits of elderly people, we see that while a high percentage of them are trying to maintain a healthy diet, the percentage of those who are able to eat a nutritionally balanced diet tends to be low.

One possible reason for this is that a large percentage of people get their meals done by eating out or by purchasing simple bento boxes or ready-made meals.
Furthermore, as we get older, our appetite decreases, we skip meals more often, we lose interest in eating, and we tend to eat the same thing every day, which can lead to poor eating habits.

If you continue to live this way, you will become malnourished, lacking the nutrients necessary to keep your body healthy.
"Malnutrition" refers to a state in which a person is deficient in nutrients such as energy and protein needed to move the body, and vitamins and minerals needed to maintain health, due to a reduction in the amount of food they eat.

One of the most obvious symptoms of malnutrition is weight loss.
Other symptoms include a weakened immune system, swelling and hair loss.

If malnutrition continues, skeletal muscle mass decreases with age, progressing to a state of "frailty," which refers to a condition in which the body is more susceptible to health problems.
Furthermore, a decrease in muscle mass due to aging or disease increases the likelihood of developing sarcopenia, a condition that causes muscle weakness throughout the body, or locomotive syndrome, a condition that causes impaired mobility due to disorders of the musculoskeletal system.

If symptoms of malnutrition occur and recovery takes a long time, we recommend that you get examined at a hospital.
Under the guidance of a doctor, patients are required to follow a diet that takes into consideration meal frequency, time, portion size, and nutritional balance.

When it comes to "malnutrition" among the elderly, deficiencies in energy and protein are considered to be a particular problem.
Other causes include a decrease in the overall amount of food eaten due to a decrease in appetite, a decrease in energy intake, and a decrease in the amount of side dishes, which are sources of protein.

In addition, as chewing ability weakens, people may avoid hard meats and instead eat soft foods such as rice and bread, which may result in a lack of the protein they need.

This protein deficiency causes muscle weakness in elderly people, making them more susceptible to the aforementioned "frailty" and "sarcopenia," which in turn leads to a decline in motor and cognitive function.
This lack of protein among the elderly is a problem not only in Japan but also around the world, and dietary guidelines are currently being revised.
Other nutrients that may be lacking include vitamins D, B6, and B12, as well as minerals such as iron, dietary fiber, zinc, and calcium.

In Japan, in order to prevent frailty in the elderly, the lower limit of the target percentage of protein-derived energy in the total energy intake of people aged 65 and over has been raised from 13% to 15%. (*Reference: Ministry of Health, Labor and Welfare's "Dietary Reference Intakes for Japanese (2020 Edition)")

In addition, in order to prevent the onset of frailty and sarcopenia, it is recommended that elderly people (65 years of age or older) consume at least 1.0 g of protein per kg of body weight per day.

For elderly people, whose skeletal muscle mass decreases with age, maintaining and increasing muscle mass is highly beneficial, and for this reason it is essential to consume the necessary amount of high-quality protein in the diet.
It is also recommended that you consume appropriate amounts throughout your three meals a day, rather than taking large amounts all at once.

Try to include protein-rich foods such as meat, fish, eggs, and beans (tofu and natto) in your main and side dishes at each meal, and also make an effort to actively consume milk and dairy products.

Additionally, even if older people consume a certain amount of protein, their ability to build muscle may decrease.
Therefore, it is important to make exercise a habit in order to properly absorb the protein you ingest.

If you don't have much appetite on a daily basis or find it difficult to control your protein intake through diet alone, one way to replenish missing protein is to use protein supplements to make up for the deficiency.

Add protein to your daily meals as a side dish, or for those who love exercise, the best time to consume it is after exercising.

However, excessive protein intake can lead to kidney problems, so it is important to consume the appropriate amount.

Make good use of protein to live a healthy and energetic life every day.
We introduced some knowledge that you should keep in mind when caring for the health of your precious grandparents, as we hope that they will live long and happy lives.

Click here to purchase GRØN plant-based protein products that contain protein, vitamins, and minerals.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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