How Nutrition Supports Muscle & Bone Health

As we age, maintaining strength and mobility becomes increasingly important. Two key areas of concern are muscle loss (sarcopenia) and bone density reduction (osteoporosis), which increase the risk of falls, fractures, and reduced independence. The good news? Proper nutrition can help slow these processes and keep your body strong.

1. Protein for Muscle Strength & Recovery

One of the biggest contributors to muscle loss in older adults is inadequate protein intake. Research shows that consuming enough high-quality protein helps maintain muscle mass and promote recovery from injuries.

✅ Best Protein Sources for Ageing Adults:

Lean meats (chicken, turkey, fish)

Eggs and dairy (Greek yogurt, cheese)

Plant-based sources (beans, lentils, tofu)

Nuts and seeds (almonds, chia seeds)

For best results, pair protein intake with strength-based exercises like resistance training or yoga to further enhance muscle retention (Breen & Phillips, 2011).

2. Calcium & Vitamin D for Stronger Bones

As we age, bone density naturally decreases, leading to higher risks of fractures and osteoporosis. A diet rich in calcium and vitamin D is essential for bone strength and repair.

✅ Top Calcium-Rich Foods:

Dairy (milk, cheese, yogurt)

Leafy greens (kale, spinach, bok choy)

Fortified plant-based milk (almond, soy)

✅ Vitamin D Sources:

Fatty fish (salmon, mackerel)

Eggs

Sunlight exposure (15-30 minutes a day)

Pairing calcium with vitamin D improves absorption, ensuring your bones stay strong and resilient.