✅ Great sources:
Eggs, Greek yogurt, cottage cheese
Chicken, turkey, fish
Beans, lentils, tofu
Protein shakes (if needed)
🍽️ Spread protein across meals — 25–30g per meal is ideal.
3. Get Enough Vitamin D
Deficiency is linked to muscle weakness and falls
Sunlight, fatty fish, fortified foods, or supplements (1,000–2,000 IU/day)
✅ Ask your doctor to check your levels.
4. Stay Active — Move Daily
Walking, gardening, dancing — all help maintain muscle function
Combine with strength training for best results
🚶♂️ Aim for 150 minutes of moderate activity per week.
5. Prioritize Sleep & Manage Stress
Poor sleep disrupts muscle recovery
Chronic stress raises cortisol — a muscle-breakdown hormone
✅ 7–8 hours of quality sleep supports repair and strength.
🍽️ Sample Daily Plan to Fight Sarcopenia
Breakfast
2 eggs + spinach + whole grain toast + 1 cup Greek yogurt
Lunch
Grilled chicken salad with beans, avocado, and olive oil
Snack
Cottage cheese with berries or a protein shake
Dinner
Baked salmon, quinoa, roasted broccoli
Daily Movement
30-min walk + 15-min strength routine (2–3x/week)
🩺 When to See a Doctor
Talk to your healthcare provider if you notice:
