Reductions in the strength of bone and muscle are a natural consequence of ageing, but there are plentiful food solutions to slow the decline. Good nutrition helps maintain bone density, keeps muscles strong, supports joints, and reduces inflammation, and protects against osteoporosis and arthritis.
Bones weaken, joints stiffen, and muscle mass declines as we age, but nutrients in foods can make a positive difference for a strong and healthy musculoskeletal system.
By the age of 35 our bones are at their strongest. From this point they steadily lose density at a rate of about 1 per cent a year; although in women this can accelerate to 20 per cent in the years after the menopause. As the minerals in bone are constantly replaced, dietary sources are vital to keep bones healthy and strong. A well-balanced diet can deliver plenty of bone-friendly nutrients – calcium, protein, phosphorus, magnesium, and vitamins D and K (see here) – whatever your age.
At around the age of 30, muscle mass starts to diminish – in fact, without lifestyle measures, 8 per cent of muscle mass can be lost each decade from the age of 40. Such muscle loss can be earlier for men and a little later for women; this loss correlates with reduced strength, ebbing energy levels, and changes to movement, balance, and posture. When related to ageing this condition is called sarcopenia and can accelerate between the ages of 65 and 75. The good news is this decline isn’t inevitable – muscle strength can be maintained and the decline slowed down with resistance exercises and the right diet. Our muscles need slightly more muscle-building protein the older we get, but this is easily achieved, even if we follow a vegetarian or vegan diet. Healthy proteins help the body to obtain essential amino acids such as leucine (good sources are animal foods, nuts, pulses, and soya), which is vital for strong muscles. Vitamin D also helps maintain healthy muscles.
Bones become more brittle with age and our spinal vertebrae can be squashed – we actually shrink a little.
We can move thanks to a system of joints: where bones connect and where cartilage and synovial fluid provide cushioning and prevent friction. As we age, a reduction in fluid and depleting levels of cartilage can restrict movement, and abnormal calcium deposits can harden tissues. Cartilage isn’t constantly replaced and so wears out, and inflammation can increase stiffness. Dietary essential fatty acids can help to reduce inflammation and stiffness, allowing the joints to move more freely. Vitamin E may help prevent joint degeneration, and curcumin and gingerol in certain spices may have anti-inflammatory effects.