Why protein is essential for healthy ageing

By Dibya Prakash

I never met my grandparents, as they passed away before I was born. However, I’ve always felt very comfortable and happy around elderly people. I fondly remember the grandparents in my neighbourhood, who were regarded as ‘Gaon Budha’ by the time they reached their 70s. They would often sit and observe others without participating in tasks, while engaging in rituals, fasting, and sharing their wisdom fondly.

As I got older, I noticed a shift in my perspective. While many people tend to slow down by age of 70, some remain vibrant and active even at 75. This prompted me to question why. The answer is simple: their approach to life. They maintain a balanced diet, stay physically active, and keep a positive mindset, allowing them to surpass their chronological age with their functional age. The saying “Age is just a number” is indeed accurate; understanding and adapting to ageing can help you feel and live younger, regardless of however old you grow.

With advancing age, the body’s nutritional needs change due to decreased lean muscle mass and physical activity. Ageing also brings lower appetite and diminished taste and smell, leading to poor nutrient absorption. Thus, a nutrient-dense low-calorie diet is crucial for them. Even the National Institute of Nutrition (NIN) recommends a diet rich in proteins, carbohydrates, fats, vitamins, minerals, and fibres with more emphasis on protein rich diet.

In India, protein intake is generally low, with over 80% of the population not meeting their daily requirements. The recommended intake is 0.8 to 1 gram per kilogram of body weight, but the average consumption is only about 0.6 grams per kilogram.

Protein is vital for life, acting as a fundamental building block for every cell and supporting various biochemical functions. It is crucial for cell structure, immune response, movement, chemical reactions, and hormone synthesis. It aids in growth, development, and tissue repair, maintaining muscle mass, strengthening bones, supporting joint mobility, and delaying ageing. It also enhances insulin sensitivity and reduces the risk of diabetes, stroke, and heart attacks. With over 10,000 proteins in the body, composed of 20 amino acids, 11 of which are produced internally, and nine essential amino acids obtained from diet, protein is indispensable.

Intake of the required amount of protein each day is essential for overall health. Good sources of protein include eggs, nuts, lean meats, fish, dairy, and certain grains. However, dietary protein is not efficiently utilized even if one consumes high-quality protein without adequate carbohydrates and fats in the diet. Therefore, sufficient energy from carbohydrates and fats is necessary for dietary amino acids (proteins) to be used for muscle mass synthesis and other protein-related functions in the body. Additionally, maintaining physical activity is crucial to ensure that the protein consumed is effectively utilized, as muscle atrophy can take place with low physical activity.

Flesh foods, eggs, and milk are excellent sources of high-quality proteins. Pulses are crucial protein sources in balanced vegetarian Indian diets, The protein quality of a diet improves when pulses are consumed with cereals (3:1) or when cereals are combined with flesh foods, eggs, or milk.

Since the body cannot store protein and will excrete any excess, the best approach to meet your daily needs is to consume small amounts with each meal.

Consuming too much protein can be harmful. Like many things in life, excess can be detrimental.  For instance, very high protein diets can increase the risk of kidney stones. Additionally, a high-protein diet heavy in red meat and saturated fats may raise the risk of heart disease and colon cancer, whereas a high-protein diet rich in plant-based sources might not have the same risks.

While protein is vital for maintaining health and supporting bodily functions, balancing your intake is crucial. Adequate protein consumption can help you stay active and healthy, especially with ageing. However, it’s essential to manage your intake carefully, as both deficiencies and excesses can have negative effects. By focusing on a variety of protein sources and ensuring a balanced diet, you can support your overall well-being and mitigate the risks associated with imbalanced nutrition.

(The column Metamorph with Dibya appears every Friday.)

Read also:
Balanced Living Guide: Aahar, Vihar and Vichar
Gut health:  The key to your overall well-being|