Wellness Wednesday 4.17.24

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Quick Hotel Workout

Speaking of protein…why do we need more as we age and how much more??

I see it all the time…as people age, they think they need less and less food. However, the need for slightly HIGHER protein intake can begin as early as middle age, around 40-50 years old. Then an increase in protein requirements becomes MORE significant as we enter older adulthood, typically around the age of 65 and beyond.

As we age, our bodies undergo various changes, including a decrease in muscle mass and an increase in fat mass. Protein is essential for maintaining and building muscle mass, as well as supporting other vital functions in the body. Here are a few reasons why we need more protein as we age:

1. 💪Muscle Mass Preservation: As we age, there is a natural decline in muscle mass, known as sarcopenia. Consuming adequate protein helps to preserve muscle mass and strength, which is crucial for maintaining mobility, balance, and overall physical function.

2. 🥩Increased Protein Requirements: Older adults may have increased protein requirements due to factors such as reduced protein synthesis, impaired digestion and absorption, and chronic health conditions. Consuming sufficient protein can help meet these increased needs and support optimal health.

3. 🤕Wound Healing: Protein plays a vital role in tissue repair and wound healing. As we age, the healing process may slow down, making it important to consume enough protein to support the body's recovery and repair mechanisms.

4. 🩻Bone Health: Protein is a component of bone tissue and is necessary for maintaining bone health. Adequate protein intake, along with other essential nutrients like calcium (from green vegetables) and vitamin D (from sunlight), can help reduce the risk of osteoporosis and fractures in older adults.

5. 🗣️Immune Function: Protein is crucial for the proper functioning of the immune system, which plays a vital role in protecting the body against infections and diseases. As we age, immune function naturally declines, and consuming adequate protein can help support a healthy immune response.

It's important to note that individual protein requirements may vary based on factors such as activity level, overall health, and specific medical conditions. Consulting with a nutrition professional or a registered dietitian can help determine the appropriate protein intake for each individual.

Check out Monday’s newsletter to see how protein helps fat loss!

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Wellness In Laughter

🤣🤣Find Humor in Everyday Life: Train yourself to see the funny side of situations. Whether it's a silly mistake, a humorous observation, or a funny coincidence, look for the humor in everyday occurrences. Sometimes, it's about not taking yourself too seriously.

🤣🤣Watch Comedy Shows or Movies: Surround yourself with laughter by watching comedies that you enjoy. Whether it's classic sitcoms, stand-up specials, or funny movies, laughter is contagious, and spending time with comedic content can lift your spirits and induce laughter.

🤣🤣Spend Time with Funny People: Seek out friends or family members who have a good sense of humor. Spending time with people who make you laugh can be infectious, and laughter shared with others strengthens social bonds and boosts mood.

🤣🤣Practice Laughter Yoga or Laughter Meditation: Laughter yoga involves combining laughter exercises with deep breathing techniques. Laughter meditation focuses on cultivating genuine laughter through mindfulness and visualization. Both practices can help release tension, reduce stress, and promote overall well-being.

🤣🤣Learn to Laugh at Yourself: Don't take yourself too seriously. Embrace your imperfections and learn to laugh at your mistakes or quirks. Cultivating a sense of self-compassion and the ability to laugh at yourself can help you navigate life's challenges with greater ease and resilience.

Remember, laughter is a natural medicine that can help reduce stress, boost mood, and improve overall health and well-being. Incorporating more laughter into your life can have numerous physical and emotional benefits.

A Good Laugh Never Hurts

Have a great Wednesday,

 Jamie and Ashley