STRENGTH IN EVERY STEP
YOUR PATH TO HEALTHY AGEING
YOUR PATH TO HEALTHY AGEING
ON THIS PAGE
WHAT IS MALNUTRITION? WHAT HAPPENS TO OUR MUSCLES AS WE AGE?
WHAT THESE CHANGES CAN MEAN FOR OUR HEALTH AS WE AGE
WHY ARE STRONG MUSCLES AND GOOD NUTRITION IMPORTANT AS WE GET OLDER?
WHAT TO DO IF YOU OR SOMEONE YOU LOVE IS LOSING WEIGHT OR BECOMING WEAKER AS THEY GET OLDER
WHAT ARE ORAL NUTRITIONAL SUPPLEMENTS? NUTRITION AND MUSCLE RESOURCES TO SUPPORT PEOPLE TO AGE WELL
This page explains how good nutrition and strong muscles can help you age well and continue to live life to the fullest.
WHAT IS MALNUTRITION?Malnutrition is when the body doesn’t get enough energy and/or nutrients to work properly. This is usually because of sickness, injury, or not feeling as hungry as you usually would.3
DID YOU KNOW?
As we get older, we become more at risk of malnutrition and/or our muscles getting weaker.
There are many reasons that this might happen, including:2,5,7
Not wanting to eat
as much as we usually do
Not being able to
exercise as often
Having a long-term illness such as heart problems or diabetes
Having spent a lot of time in hospital or on bed rest
Having problems with our digestive system
Hormone changes
(typically due to menopause in women and reduced testosterone in men)
WHAT THESE CHANGES CAN MEAN FOR OUR HEALTH AS WE AGE
Getting sick more often
Walking slower than usual
Breaking bones
Wounds taking longer to heal
Feeling more tired than normal
Losing balance or falling more often
Longer hospital stays
Getting more infections
This can be quite worrying for many people who are getting older and can often leave them feeling anxious about their ability to do everyday activities if they do not feel strong enough.9
WHY ARE STRONG MUSCLES AND GOOD NUTRITION IMPORTANT AS WE GET OLDER?Often, losing weight and feeling weaker is seen as an inevitable part of ageing.7 However, it doesn’t have to mean that a person shouldn’t be able to live their lives to the fullest and maintain their independence as long as possible.10
Getting the right protein, energy, vitamins and minerals into your diet can help:8,11-12
WHAT TO DO IF YOU OR SOMEONE YOU LOVE IS LOSING WEIGHT
If you have noticed that you or someone you love is beginning to slow down a bit, getting weaker and tired, or losing weight, then your GP may give you help to get the protein, energy, vitamins and minerals you need to stay well.
It is really important to be on the lookout for any symptoms of malnutrition and/or losing muscle, as the sooner you see your GP, the more likely it will be that any problems with malnutrition and/or muscle weakness can be treated.
If you see any of these signs, contact your healthcare professional (e.g. GP or nurse), who can check whether you are getting the protein, energy, vitamins and minerals you need to help you stay strong and healthy.
There are many ways that your healthcare professional might assess you for malnutrition or muscle loss. There are also some things you can think about before your appointment to help your healthcare professional understand the challenges you are currently facing. You can find out more about this on our nutrition and muscle screening page:
Your healthcare professional may recommend you nutritional support to help treat any signs of malnutrition and muscle loss. They might give you tips for what to eat to get more of the key nutrients you need to stay strong.
In cases where weight loss or muscle loss is a little more severe, your healthcare professional may recommend oral nutritional supplements (ONS, sometimes called sip feeds) to take on top of what you would normally eat. These supplements can help provide the calories, protein and other important vitamins and minerals that your body needs, even if you do not feel well enough to eat or exercise.
References:
1. Xue Q. Clin Geriatr Med 2011;27(1):1-15.
2. Volpi E et al. Curr Opin Clin Nutr Metab Care 2004;7(4):405-10.
3. NHS 2023 Malnutrition. Available online https://www.nhs.uk/conditions/malnutrition Last accessed January 2024.
4. Argiles JM et al. JAMDA 2016;17:789-796.
5. Malnutrition Pathway, 2021. Sarcopenia: loss of muscle mass. Available online: https://www.malnutritionpathway.co.uk/library/factsheet_sarcopenia.pdf Last accessed January 2024.
6. Flakoll P et al. Nutrition 2004;20:445-451.
7. Evans C. Perm J 2005;9(3):38-41.
8. Roberts C et al. Nutrients 2021;13:2316.
9. FDA 2017 The Voice of the Patient. Available online: https://www.fda.gov/files/about%20fda/published/The-Voice-of-the-Patient--Sarcopenia.pdf Last accessed October 2023.
10. Age UK 2020. Understanding Frailty. Available online: https://www.ageuk.org.uk/our-impact/policy-research/frailty-in-older-people/understanding-frailty/ Last accessed January 2024.
11. Baum JI et al. Nutrients 2016;8:359.
12. Deutz NE et al. Clin Nutr 2021;40(3):1388-1395.
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