From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you begin to lose muscle mass and function, a condition known as age-related sarcopenia or sarcopenia with aging. People who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after age 30. Even if you are active, you will still experience some muscle loss.
Although there is no generally accepted test or specific level of muscle mass for...
Loss of appetite can make it difficult to get adequate nutrition, especially when you’re sick or not feeling well. What can you do to be sure you’re getting the nutrients you need?
“No single strategy works for everyone,” says Kathleen Niedert, RD, director of clinical nutrition and dining services for Western Home Communities in Cedar Falls, Iowa, who counsels many seniors on how to deal with loss of appetite. But for almost everyone, there are ways to eat an adequate diet even when you’re ailing and don’t feel like eating. Here are 10 strategies that experts recommend.
1. Give Yourself Permission to Indulge in Favorite Foods
If you’re having trouble eating enough to get the calories you need each day, don’t worry about the fine points of nutrition advice. Eat anything and everything that appeals to you. Love chocolate milk? Help yourself. Ice cream? Serve up a bowl.
“If you’re experiencing a loss of appetite, the most important thing is to eat foods that supply basic energy to the body,” says Niedert. “Most dietitians now say people in institutions like nursing homes should be encouraged to eat whatever they like, since many have a problem with appetite.”
2. Enjoy Meals With Friends
“If you’re well enough to prepare meals but have trouble getting motivated, find neighbors or friends in a similar situation and invite them over,” says Nancy Wellman, RD, past president of the American Dietetic Association. “Meals aren’t just an occasion for eating. They’re also a key part of how we stay connected with friends and family.”
Studies confirm that people who live with someone else or who eat meals in community settings tend to eat a healthier diet.