Nutritionist shares 3-step guide to help your parents live longer and stronger
After 40, muscle mass declines, leading to weakness and balance issues. Nutritionist Nandini Agarwal suggests combating this with a protein-rich diet including eggs, fish, and legumes. Regular yoga or strength training, along with 15-20 minutes of daily sunshine for Vitamin D, can further slow down or reverse muscle loss, improving overall health and well-being.
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Protein intake
Protein-rich foods (Pic credit-istock. Image used for representative purpose only)
Yoga or strength training
Yoga for parents. (Pic credit-istock. Image used for representative purpose only)
Sunshine
Exposure to sunshine. (Pic credit-istock. Image used for representative purpose only)
We often talk about gifting our parents love, time, or care, but what if you could also help them live longer and stronger? As they age, especially after 40, the body starts to lose nearly 10% of muscle mass every decade, claims a nutritionist. That might sound minor, but this natural decline in strength is one of the leading causes of weakness, balance issues, and even falls in later years. The good news? According to nutritionist Nandini Agarwal, with a few simple lifestyle tweaks, this muscle loss can be slowed down—and even reversed.To begin with, she shares that one of the important aspects to preserving muscle mass is protein. A diet rich in protein is key to helping the body repair and build muscles. Make sure your parents' meals include high-quality protein sources like eggs, fish, paneer, cheese, tofu, pulses, and legumes.The second pillar is movement, particularly yoga or strength training. While intense workouts may not be ideal for everyone, regular bodyweight exercises, resistance band workouts, or simple asanas can work wonders. Strength training not only builds new muscle but also helps preserve the existing muscle, improves balance, and increases flexibility, reducing the risk of injury in older adults.And finally, she recommends getting lots of sunshine. Vitamin D, which we primarily get from sunlight, is essential for calcium absorption and strong bones. Morning or early evening sun exposure for 15–20 minutes can boost Vitamin D levels naturally, enhancing not just bone health but also immunity and mood.
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Economic Times
21 hours ago
- Economic Times
Nutritionist shares 3-step guide to help your parents live longer and stronger
After 40, muscle mass declines, leading to weakness and balance issues. Nutritionist Nandini Agarwal suggests combating this with a protein-rich diet including eggs, fish, and legumes. Regular yoga or strength training, along with 15-20 minutes of daily sunshine for Vitamin D, can further slow down or reverse muscle loss, improving overall health and well-being. Tired of too many ads? Remove Ads Protein intake Protein-rich foods (Pic credit-istock. Image used for representative purpose only) Yoga or strength training Yoga for parents. (Pic credit-istock. Image used for representative purpose only) Sunshine Exposure to sunshine. (Pic credit-istock. Image used for representative purpose only) We often talk about gifting our parents love, time, or care, but what if you could also help them live longer and stronger? As they age, especially after 40, the body starts to lose nearly 10% of muscle mass every decade, claims a nutritionist. That might sound minor, but this natural decline in strength is one of the leading causes of weakness, balance issues, and even falls in later years. The good news? According to nutritionist Nandini Agarwal, with a few simple lifestyle tweaks, this muscle loss can be slowed down—and even begin with, she shares that one of the important aspects to preserving muscle mass is protein. A diet rich in protein is key to helping the body repair and build muscles. Make sure your parents' meals include high-quality protein sources like eggs, fish, paneer, cheese, tofu, pulses, and second pillar is movement, particularly yoga or strength training. While intense workouts may not be ideal for everyone, regular bodyweight exercises, resistance band workouts, or simple asanas can work wonders. Strength training not only builds new muscle but also helps preserve the existing muscle, improves balance, and increases flexibility, reducing the risk of injury in older finally, she recommends getting lots of sunshine. Vitamin D, which we primarily get from sunlight, is essential for calcium absorption and strong bones. Morning or early evening sun exposure for 15–20 minutes can boost Vitamin D levels naturally, enhancing not just bone health but also immunity and mood.
Time of India
a day ago
- Time of India
Nutritionist shares 3-step guide to help your parents live longer and stronger
We often talk about gifting our parents love, time, or care, but what if you could also help them live longer and stronger? As they age, especially after 40, the body starts to lose nearly 10% of muscle mass every decade, claims a nutritionist. That might sound minor, but this natural decline in strength is one of the leading causes of weakness, balance issues, and even falls in later years. The good news? According to nutritionist Nandini Agarwal, with a few simple lifestyle tweaks, this muscle loss can be slowed down—and even reversed. Protein intake To begin with, she shares that one of the important aspects to preserving muscle mass is protein. A diet rich in protein is key to helping the body repair and build muscles. Make sure your parents' meals include high-quality protein sources like eggs, fish, paneer, cheese, tofu, pulses, and legumes. Protein-rich foods (Pic credit-istock. Image used for representative purpose only) Yoga or strength training The second pillar is movement, particularly yoga or strength training. While intense workouts may not be ideal for everyone, regular bodyweight exercises, resistance band workouts, or simple asanas can work wonders. Strength training not only builds new muscle but also helps preserve the existing muscle, improves balance, and increases flexibility, reducing the risk of injury in older adults. Yoga for parents. (Pic credit-istock. Image used for representative purpose only) Sunshine Exposure to sunshine. (Pic credit-istock. Image used for representative purpose only) by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Would you like to know more? Undo And finally, she recommends getting lots of sunshine. Vitamin D, which we primarily get from sunlight, is essential for calcium absorption and strong bones. Morning or early evening sun exposure for 15–20 minutes can boost Vitamin D levels naturally, enhancing not just bone health but also immunity and mood.
Time of India
2 days ago
- Time of India
What is Vitamin D deficiency: Know its causes, symptoms, and how to fix it
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You can obtain Vitamin D through three main sources: 1. Sunlight exposure on the skin (though effectiveness varies by skin tone, age, and location). 2. Food consumption. 3. Nutritional supplements. Who is at risk of Vitamin D deficiency? As reported, certain groups are at higher risk for Vitamin D deficiency, including: Older adults (65+ years) due to decreased skin ability to produce Vitamin D Infants, especially those exclusively breastfed People with darker skin, as melanin reduces Vitamin D production from sunlight Those with limited mobility or sun exposure, such as: Homebound individuals Nursing home residents People who rarely go outside Why is Vitamin D important for your body? Vitamin D is a vital nutrient that plays a crucial role in maintaining calcium balance in the blood and bones, as well as building and maintaining strong bones. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 2025 Top Trending Local Enterprise Accounting Software [Click Here] Accounting ERP Click Here Undo It enables the body to utilize calcium and phosphorus to support bone health and healthy tissues. A severe Vitamin D deficiency can lead to impaired calcium and phosphorus absorption, resulting in hypocalcemia, or low calcium levels in the blood. This, in turn, triggers secondary hyperparathyroidism, a condition where the parathyroid glands become overactive in an attempt to normalize blood calcium levels. If left unchecked, both hypocalcemia and hyperparathyroidism can cause symptoms such as muscle weakness, cramps, fatigue, and depression. As the body tries to compensate for the lack of calcium in the blood, it withdraws calcium from the bones, leading to accelerated bone demineralization. This can cause osteomalacia, or softening of the bones, in adults and rickets in children. Both osteomalacia and osteoporosis increase the risk of bone fractures. In children, rickets causes bowed or bent bones due to the demineralization of growing bones. Signs and symptoms of Vitamin D deficiency According to Clevelandclinic, symptoms of Vitamin D deficiency includes: In children Rickets (severe deficiency) causes bowed or bent bones, muscle weakness, bone pain, and joint deformities Mild deficiency causing muscle soreness or weakness In adults Fatigue Bone pain Muscle weakness, aches, or cramps Mood changes, such as depression But usually you may have no signs or symptoms of Vitamin D deficiency. What causes Vitamin D deficiency? Vitamin D deficiency can be caused by two main factors: Insufficient intake of Vitamin D through diet and/or sunlight exposure Poor absorption or utilization of Vitamin D by the body Specific causes include: Certain medical conditions Weight loss surgeries Certain medications Additionally, biological and environmental factors such as older age and higher melanin levels in the skin can increase the risk of deficiency. How to prevent Vitamin D deficiency : Ensure adequate intake of Vitamin D through a balanced diet and/or sun exposure, while being mindful of skin cancer risks. Balance sun exposure with sunscreen use. Daily Vitamin D needs vary by age, also. There are a few foods that naturally have some Vitamin D: Fatty fish such as salmon, tuna and mackerel, and sardines. Rainbow trout. Beef (cow) liver. Mushrooms. Egg yolks. Cod liver oil. Foods that often have added Vitamin D include: Cow's milk and soy, almond, and oat milk. Breakfast cereals. Orange juice. 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