Aging is an inevitable process of physiological changes that can affect a person’s overall health and quality of life. Maintaining a balanced diet becomes increasingly important, with protein playing a crucial role in supporting health and well-being, offering multiple benefits for aging individuals.
These benefits include:
- Preserving muscle mass
- Enhancing physical function
- Supporting immune health and reducing the risk of chronic diseases
Let’s explore the positive effects of protein on aging as supported by modern medical science.
Protein and Aging—Exciting Research Outcomes
A team led by Andres V. Ardisson Korat, DSc, a nutritional epidemiologist at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston, Massachusetts, recently published some intriguing research findings in the American Journal of Clinical Nutrition.
Increasing protein, particularly plant protein, during middle age significantly increased the odds for healthy aging in women measured at ages 70-93.
To be more specific, the replacement of animal or dairy protein, carbohydrates, or fat with plant protein increased odds ratios for healthy aging of 1.22-1.58 for each 3% of caloric replacement.
Protein and Aging—Preservation of Muscle Mass and Strength
Research indicates that older adults require higher protein intake than younger individuals to maintain muscle mass. Sarcopenia, the gradual loss of muscle mass and function, not only diminishes physical strength but also increases the risk of falls, fractures, and overall frailty.
Adequate dietary protein can mitigate much of sarcopenia’s negative effects by stimulating muscle protein synthesis, promoting muscle repair and growth.
The Tufts University study mentioned above also found that replacing calories from all macronutrient variables with equivalent calories from plant protein was associated with 20%-60% higher odds of having no physical limitations.
Maintenance of Cognitive Health
Cognitive decline is a common concern that comes with aging, with conditions like dementia and Alzheimer’s disease affecting a significant portion of the elderly population.
The study also found that replacing calories with plant protein was also associated with higher odds for good mental status at later stages of life.
Another recent study found that higher protein intake was associated with better cognitive performance in older adults. The study suggests that protein may influence brain health by promoting the production of neurotransmitters and supporting neuronal function. By incorporating protein-rich foods into their diet, aging individuals may help protect against cognitive decline and maintain mental sharpness.
Protein and Aging—Weight Management
Maintaining a healthy weight becomes increasingly challenging with age due to metabolic changes and a naturally decreased level of physical activity. Protein can aid in weight management by reducing appetite urges, making it easier to control caloric intake. High-protein diets have been shown to increase levels of hormones that promote feelings of fullness, such as peptide YY and GLP-1.
One study published in the Nutrition & Metabolism journal found that a high-protein diet was effective in reducing body weight and improving body composition in overweight older adults. By incorporating sufficient protein into their meals, aging individuals can support weight management efforts, reduce the risk of obesity-related health issues, and maintain a healthy body composition.
Protein plays a fundamental role in supporting health and well-being as we age. From preserving muscle mass and enhancing bone health to boosting immune function and supporting cognitive health, protein is a vital nutrient for aging individuals. By incorporating adequate protein into your diet through diverse and high-quality sources, you can promote healthy aging and enjoy a better quality of life.
Remember, consulting with a healthcare professional or registered dietitian can provide personalized guidance to meet your nutritional needs and optimize your health as you age.
