Andrey Martyushev-Poklad, PhD, spoke about how to prevent the development of osteoporosis and sarcopenia after 40 years of age. It is necessary to adjust nutrition in accordance with age-related changes.
After 40 years, metabolism slows down, and after 60 years, muscle loss accelerates.
— After 40 years, it is worth consuming 1-1.5 grams of protein per kilogram of weight to prevent osteoporosis – a decrease in bone density, the expert noted.
To maintain muscle mass, the human body needs high-quality animal protein. Choose whole animal products (eggs, meat, poultry, fish, cottage cheese, cheeses, offal).
You need to ensure protein intake: at least one gram per kilogram of weight, and even better – one and a half grams.
– This will help prevent osteoporosis (this is primarily a lack of protein in the bones, not calcium) and decrepitude associated with muscle loss (sarcopenia),– the doctor emphasized.
In addition, you need to drink enough warm water and give up “empty” calories – sweets, fast food.
Signs of osteoporosis are not obvious in the early stages, but as the disease progresses, the following symptoms may appear:
- Frequent fractures. Fractures, especially in the wrist, hip, and spine.
- Back pain.
- A decrease in height by several centimeters may indicate bone loss.
- Curvature of the spine (eg, kyphosis).
- Dental problems.
- General weakness.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and do not self-medicate under any circumstances. At the first signs of illness, consult a doctor.