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78 | SUN LAKES LIFESTYLES | APRIL 2018 | I am sure that you have seen the Ensure ads that talk about getting in your nutrients as well as your daily requirements of protein, but why is that so important? Sometimes it feels like your children and your physician are in cahoots, nagging you so much you feel like tearing out all your blue hair… Here is the deal. As we age, muscle mass decreases significantly. The once virile form we had when we were 20 is now not so vir- ile, and things that were held in place with muscle now droop because we have nothing underneath to hold it up. It makes aging not so pretty… However, there are things that you can do about it to promote increased muscle mass as well as help your likelihood of falling and breaking a hip. Oh, and who said you cant look better to boot? So here is the down-low on why you need protein: • Benefits bone health • Slows or halts muscle loss • Help your body repair itself as they are the building blocks of amino ac- ids • Needed to produce enzymes which also have specified jobs, like digest food and help in the makeup of cells Requirements for protein The requirements for protein intake are 0.8 grams of protein per kg of weight. This means that a 150 pound person would need at least 54 grams of protein, which is the equivalent of two large chicken breasts. How do you get it all in? Let's say you just don't like meat. You can drink supplements such as Ensure that may give you 20-30 grams of protein per can (if it is the high protein Ensure) however, some- times those come with increased calories and carbs as well, which can be detrimental if you are on the fluffy side... Egg whites, fish, chicken, nuts, cottage cheese, Greek yogurt, tofu are all examples of different kinds of protein sources. Why do you need water with increased protein in- take? If you have kidney disease, a higher pro- tein intake may be contraindicated—this is definitely something to talk to the doctor about; however, even if that is not the case, you need to still drink a ton of water. Protein breakdown can make the kidneys a little sluggish. Normally this is not an is- sue; however, most people don't drink the allotted amount of water and subsequently can become dehydrated. As a side note, most people mix up hun- ger and thirst. The less you drink, the less thirsty you are. If you have just eaten and your hungry, it may actually be that your body is thirsty. This is extremely dangerous for the baby-boomer population. Dehydra- tion then, can become a huge issue that can lead to hospitalization. It is extremely important for the mature person of 50 or over to get in their allotted protein intake as it helps in bone health and to keep muscle mass. There are many differ- ent ways to get your allotted protein amount, whether it be through supplementation or various food options. It is also important to drink at least 64 ounces of water to help with the flushing of the kidneys — even if you're not eating your minimum protein intake. By Julie Smith of Aim 4 Strength Fitness, specialist in Senior Health & Fitness. If you have any questions or need more information, call (909) 289-1065. Why Do Seniors Need Protein?

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