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Vitamin D – contributes to normal muscle function and balance; many people do not get enough vitamin D from sunlight and diet.
Calcium – together with vitamin D, contributes to muscle contraction and bone health.
Omega-3 fatty acids found in oily fish help reduce inflammation and support overall muscle function.
Adequate hydration, healthy food choices, and limiting processed foods and sugar complete the picture.
Food
Here’s a quick comparison of daily habits that help and those that may be contributing to a faster decline:
Supporting Habit Potential Benefits Limiting Habit Why is it so important?
Daily endurance signals that tell the body to maintain/build muscle mass. Prolonged sitting causes muscle loss: “Use it or lose it.”
20-30g of protein per meal. Regeneration and energy maintenance. Low-protein foods. Limit building blocks.
Solid sources of vitamin D. Promotes strength and prevents falls. Indoor-only lifestyle. Common deficiency in older adults.
A balanced diet based on whole foods. Reduces inflammation. High consumption of processed/sweet foods. Promotes better nutrient utilization.
A surprising discovery of scientific research.
Key takeaway: Research shows that adults, even those 70 years and older, can increase strength and muscle mass with regular resistance exercise and proper nutrition. Age reduces performance, but it doesn’t eliminate the body’s ability to respond to appropriate stimuli.