As we get older, the ability to live independently becomes precious.
We want to continue to live in our own home.
We want to be able to drive and remain mobile for as long as possible.
And we want to remain physically capable of doing the things we love.
A major study shows there’s one nutrient that can preserve your ability to live independently and stay out of assisted living.
Researchers in the U.K. took a detailed look at 722 people who were 85 years old. The scientists analyzed the subjects for a wide range of health variables. They included weight, diet, medical conditions, lifestyle habits, medications, and more.
The researchers looked at the increase in the subjects’ disability over a five-year period.
They found that one factor was more important than all others when it came to maintaining independence.
The Key to Living Independently
Seniors who ate more protein were far less likely to become disabled and go into assisted living.
Dr. Nuno Mendonca was the lead author of the study. “Our findings support current thinking about increasing the recommended daily intake of protein to maintain active and healthy aging.”
Protein builds muscle tissue. And sufficient muscle mass is required to perform basic daily tasks that allow seniors to live independently.
More muscle also means older folks are less to likely to suffer falls. Fall injuries are among the most common reasons seniors go into assisted living.
How to Get the Protein You Need
We’ve been saying for years that it’s crucial to maintain a high-protein diet. And the scientific data keeps backing us up.
Adults should get at least a third of their calories from protein. If you typically eat 2,000 calories a day, you should get about 150 grams of protein.
In addition to making sure each meal has a substantial dose of protein, make sure your snacks are protein-heavy.
Excellent sources of protein include:
- Organic turkey and chicken
- Grass-fed beef and pork
- Wild-caught fish and shellfish
- Raw nuts and seeds, including almonds, hazelnuts, macadamia nuts, sunflower seeds, pumpkin seeds, and walnuts
- Pastured eggs
- Full-fat organic dairy
- Whey protein drinks
No one wants to go into a nursing home if they don’t have to. And by building your muscles with protein, you’ll increase your chances of living out your days being able to care for yourself and continuing to do the things you love.
Editor’s Note: Muscle mass—more than any other factor—may determine how long you’ll live. Discover how to get a stronger body even as you get older. Get all the details in our monthly journal Independent Healing by clicking HERE.
References: https://www.eurekalert.org/pub_releases/2018-11/ags-foa110218.php  https://www.healthinaging.org/blog/for-older-adults-does-eating-enough-protein-help-delay-disability/  https://www.nutritionnews.abbott/healthy-living/aging-well/benefits-of-protein-preventing-falls-and-fragility/  https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/