Loss of muscle mass is a very common problem in old age. As age increases, the person feels relatively less appetite and neither they can eat properly, due to which they feel weak. Also, his diet is high in carbs and low in protein because of this, their muscle mass starts decreasing. Age is also a big factor in this problem.
Due to the decrease in muscle mass, the looseness of the skin starts increasing. At the same time, your body makes you feel weak. In such a situation, you must pay special attention to your diet. Many easy methods can be adopted to help regain muscle mass. So, today in this article, Dietician RituPuri of ESIC Hospital of Central Government Hospital is telling you about some such easy methods, by adopting which the muscle mass can be increased again-
Increase protein intake
It is true that in old age one cannot eat much. But if you eat properly, then you can give enough nutrition to your body. For example, pay special attention to protein intake in all three of your main meals. You can take milk in the morning and evening.
Similarly, eat one bowl of lentils and one bowl of curd throughout the day. Apart from this, you eat vegetables well. This will help you increase your protein intake. Try to eat protein-rich ingredients first. If you want, you can reduce the rice, roti or carb content.
Pay attention to non-veg as well
Generally, people almost give up non-veg food in old age. But they are also considered a good source of protein. Therefore, you can also make these foods a part of your diet. For example, you must eat eggs three to four times a week. If you have a problem digesting it, then take out the yellow part of it.
Similarly, include chicken and fish in your diet. You can have chicken or fish once a week. Tell that chicken and egg are such food items, which the body digests very quickly. But they are made with such a heavy gravy that old age people have a problem eating them. So, try to make them using the boil or steam method.
Take the support of supplements
Many people are not able to eat a lot in old age or they have some kind of health problem, so they can't eat properly. In such a situation, the best way is to take the help supplements in your diet.
There are many such supplements for old age people, which take care of their overall health as well as remove nutritional deficiencies. However, take special care that you do not start taking any supplement on your own, but for this, first, meet the doctor and take it only on his advice.
Image Credit – freepik
DISCLAIMER
Your skin and body are as different as you are. We endeavour to bring you correct, safe and expert-verified information through our articles and social media handles, but still, you must consult your doctor before trying any home remedy, hack or fitness tip.
