Early Signs You’re Becoming ‘Frail’—and How to Avoid Frailty in Old Age

0



And while cardio workouts like running, swimming, and biking are always a must-do for your heart health, it becomes critical to emphasize strength training as the years go on. That’s because, as we get older, it’s trickier to maintain muscle mass—and this can start as early as age 30, Dr. Florez says. “After that, we start declining, and it happens to everyone—super athletes and regular people alike.” Fitting in those twice-weekly strength workouts (whether it’s weight lifting or bodyweight exercises like push-ups), has been found to improve muscle mass and slow frailty’s progression.

And while you’re at it, don’t sleep on exercises like yoga and tai chi. “The third piece that’s really important to frailty prevention is balance exercises,” says Dr. Allison. Frailty can make you more prone to falls, he explains, which can then lead to fractures. One study found that combining balance and functional exercises (think: squats, lunges, deadlifts) reduced fall rate risk by 24%.

Packing more protein might make a difference, too.

Right now, there aren’t specific nutritional recommendations to prevent frailty, “although we always suggest a balanced diet,” Dr. Allison says. However, one specific nutrient may be worth focusing on more than others: protein. Researchers spotted a link between lower protein intake and frailty in a 2020 literature review, so making sure you’re getting enough of this all-important macronutrient may help safeguard against long-term weakness. “Adequate protein intake in one’s diet [can] maintain muscle mass,” explains Dr. Fried.

As for how much you need? The amount can really vary from person to person, per the US National Library of Medicine, and depends on factors like your age, how much you exercise, and your sex assigned at birth. The Recommended Dietary Allowance (RDA) is .8 grams per kilogram of your body weight, or .36 grams per pound, and the US Department of Agriculture’s DRI Calculator can give you a target protein goal to aim for. (An active 40-year-old woman weighing 140 pounds would need about 51 grams a day, for example, according to the USDA’s calculator.)

But FWIW, to really prevent frailty, you may need a little more than the standard recommendation. Researchers in that 2020 review noted that higher-than-average protein intake may be best to protect against the condition. They also observed that breaking up your daily intake into multiple meals that have at least 30 grams each may be more beneficial than, say, packing all of it into one super high-protein meal.

See also  Britney Spears Addressed Her Conservatorship in Court for the First Time

For more personalized dietary recommendations, though, reach out to your health care provider or consider speaking with a registered dietitian. They can help you come up with a dietary plan that takes your lifestyle and other factors into consideration and allows you to check all your nutritional boxes, protein included.

Don’t assume frailty is just a future-you problem.

When you’re in your 20s, 30s, and even 40s, it’s easy to dismiss frailty as an older-person issue—not something you need to worry about yet. Actually, though, any adult can develop frailty, Dr. Allison says, especially if you have a health condition that starts to slow you down from a younger age. “Although we do see it [more] as we get older, it’s definitely not something that just happens when you’re 65.”

https://www.self.com/story/how-to-avoid-frailty-old-age, GO TO SAUBIO DIGITAL FOR MORE ANSWERS AND INFORMATION ON ANY TOPIC



As an Amazon Associate I earn from qualifying purchases







Take a look at our comprehensive guide to the best and most popular information ebooks and products available today on Detoxing, Colon Cleansing, Weight Loss and Dating and Romance. They are all in one spot, easy to find and compere to make a quick selection for the product that best fits your needs or wants.

So browse through a category and make your  preferred selection and come back here to read  more choice articles and get a few more helpful tips on ways to help your enhancement.



Detoxing Reviews

Best Body Detoxification Guides & reviews





Colon Cleanse Reviews

Best Colon Cleanse Guides & Reviews








Leave a Reply