5. Protein Plays a Key Role in Preserving Muscle
After 70, muscle loss accelerates even if eating habits stay the same. This process, known as sarcopenia, contributes to weakness, fatigue, and reduced independence.
Two factors matter most:
Adequate protein intake
Regular muscle stimulation through movement
Protein is most effective when spread evenly across the day rather than concentrated in one meal.
Good protein sources
Eggs
Fish
Dairy products
Beans and lentils
Lean meats
Why This Knowledge Matters
These changes affect nearly everyone after 70, regardless of past fitness, wealth, or lifestyle. They are not signs of failure or illness. They are part of normal human biology.
The difference between frailty and vitality isn’t avoiding these changes — it’s responding to them wisely.
Understanding what the body is doing helps you:
Sleep more soundly
Reduce fall risk
Maintain strength
Support digestion
Preserve daily energy
At any stage of life, that kind of understanding is a powerful advantage.
