Stay Healthy, Stay Fit


Say ‘No to Fear and Yes to Timely Treatment’

A healed individual creates a healthy and happy society.

‘This needs to be operated,’ an opinion from the medical professional brings life-altering decisions in one’s life. The patient, caregivers, and their family must have seen this coming, but the setback is natural and inherent. The surgical intervention would help relieve the patient from the pain and discomfort associated with the specific health condition.

But, there is something beyond surgical care that needs attention and acknowledgment to make a recovery and healing stress-free and smooth for the patients, something that proves more therapeutic!

There are no two opinions about the significance and need for surgical intervention and care of an ailing patient. No words describe the importance and value of the contribution of our medical professionals in addressing the pressing healthcare problems of patients and society at large. However, poor health and related issues result in dependence, an inevitable condition forced upon a patient. The resultant stress, anxiety, irritability, fear of insecurity, helplessness, and the associated sense of low self-worth overwhelm the patient. The person often suffers from low self-esteem, lack of confidence, lack of interest in life, a sense of insecurity and/or other issues due to the inability to lead an independent everyday life.

Equally true is that the to-date ‘what -what not’ uncertainty clouding one’s specific health issues suddenly renders itself crystal clear with a ray of hope of relieving oneself with the associated pain, trauma, and discomfort through surgical intervention. Providing the cure for associated pain and discomfort, mobility, stability, security, and normalcy, improving the physical health of the patient, restoring natural functionality of the organs and appearance, restoring sensory loss, enabling enhanced patient’s quality of life through surgical intervention, is the ultimate goal of every surgeon.

But, the journey toward the patient’s overall well-being does not end with the successful outcome of the surgical intervention. Surgical intervention is a major step toward improving the patient’s physical well-being. Its successful outcomes guarantee that the procedure’s technical parameters and deliverables are met. Still, the patient’s well-being demands catering to their emotional and psychological needs beyond surgical care by making it indispensable to the whole standard of care. Acknowledging and addressing the emotional and psychological needs of the patients make a recovery easy and smooth for them. Unmet psychological distress often is the cause of poor life quality, slower and poor recovery, poor patient response and involvement in the treatment, and higher post-operative consultations.

Concerted efforts from the doctor, associated medical professionals, patient, caregivers, and patient’s family are needed to make a recovery faster and smoother. In recent times, healthcare professionals have recognized this need for patient care and have started instilling a holistic approach to treating patients.
As a doctor, treating patients with humanity and compassion is essential while being professionally competent and committed. The patient is more than just human flesh, organs, and body is what every doctor must understand.

Taking care of the emotional and psychological needs of the patients, lending a compassionate ear, and providing space to communicate their stress boosters contribute positively to the treatment, recovery, and healing of the patients. As with every surgery, pre and post-operative care and rehabilitation are also paramount. This is so because the patients generally suffer, in addition to the pain and discomfort associated with the surgery, from anxiety and stress that threaten to overwhelm them, as already mentioned.

The uncertainty of the outcome, worries relating to post-operative care and recovery, financial insecurities, and the socioeconomic implications of their dependence on near and dear ones are some of the associated challenges faced by the patient. In such an event, the emotional well-being of the patient is challenging. However, the must! To this end-

  • The first and foremost step is prioritizing one’s emotional well-being, starting with self-care. This goes alongside the recommended medications and therapies by incorporating meditation, mindfulness, and other healing modalities into the recovery regime.
  • Owning ownership to be a part of the health regime by the patient is what makes all the difference. Family and societal support through immediate surroundings and environment conducive to a healthy recovery of the individual also play an essential role in achieving the desired results.
  • The caregivers and immediate family’s unconditional acceptance, love, and care toward the patient with no room for contempt when dealing with the patient prove very therapeutic
  • Patient engagement through sharing medical conditions and treatment plans with the patient, and boosting their self-esteem and confidence by assuring them that we all are together, go a long way in making the healing process smooth and easy.

To conclude, a holistic approach involving a surgical intervention when recommended for a timely treatment takes care of the patient’s physical well-being. Still, self-care and support from the caregivers and the family are the icings on the cake! Celebrations of life are awaiting!

A holistic approach is what makes the difference!


After undergoing joint replacement surgery, many patients wonder how they can best follow up with their health and lifestyle after the procedure. The first few weeks are considered the most crucial time to ensure your recovery goes smoothly and that your new joints function optimally. Many assume that it’s more or less impossible to maintain regular physical activity after joint replacement surgery. However, this is not always the case. Changes in your lifestyle can be much easier than you think once you know what you should be doing instead of regularly doing before the surgery. Stay tuned for more tips on changing your lifestyle after joint replacement surgery.

Eat healthy, Get plenty of rest, and Exercise

Although you might be craving your favorite pizza after the joint replacement surgery, your body needs increased nutrients like protein, vitamins, minerals, and calories to heal and rebuild properly. This also applies to your new joints. Therefore, it’s important to eat healthily and get plenty of rest so you can recover faster and avoid complications. Exercise is also recommended as it keeps your joints healthy and helps to prevent future joint problems. One interesting fact about the human body is that the replaced parts are often stronger than the original ones. So, you can keep active and increase your joint strength while recovering from joint replacement surgery with no restrictions. Even better, you can do it while enjoying the benefits of improved joint function.

Staying hydrated is key

Dehydration is one of the most common health problems among joint replacement patients. It makes your joints more likely to develop inflammation and can even damage your new prosthetic joints. Even though you might feel fine now, your symptoms can worsen if you don’t drink enough water. Ensure you drink enough water throughout the day and keep a bottle by your bedside. 

Don’t forget about your core muscles 

It’s essential to keep your core muscles strong while recovering from joint replacement surgery. This will help to support your back while standing and climbing stairs and prevent dozing off while lying down. It is recommended to do exercises designed to strengthen your core muscles every day, prevent back pain, and improve your general health and well-being. You can find plenty of online exercises that you can do at home. 

Keep your feet up! 

Your feet are especially prone to injury during recovery from joint replacement surgery. Therefore, make sure you keep them elevated on a footrest, elevated stool, or in a foot gargle. Foot elevation is especially important when you sleep, as it will help prevent your legs from moving, which may lead to pressure sores. Also, you can use socks with arch supports to help to prevent arch collapse, which may lead to serious foot problems, including heel pain and ankle sprains.

What about swimming? 

Swimming after joint replacement surgery is not recommended, as it is a vigorous exercise that places a lot of stress on your new body parts, increasing the risk of infections and joint damage. Lower-impact activities are safe if you don’t push yourself too hard. Swimming is helpful for people suffering from joint pain or osteoarthritis, as it can be very beneficial for joint health, especially when combined with stretching exercises. However, it is advisable to avoid it after your joint replacement surgery.

Biking and other outdoor activities

You can still safely bike and participate in other outdoor activities like tennis, gardening and walking. However, it would be best if you were extra careful while doing these activities. Overdoing these activities can put too much stress on your joints and lead to joint damage.

Wrapping Up

Joint replacement surgery is one of the most significant life events that can happen to you. And while you’re recovering, you’ll want to ensure you stay as active and healthy as possible. As you can see, there are many ways you can change your lifestyle after joint replacement surgery to continue enjoying all the activities you love.


Can you live an everyday life after knee replacement?

Yes, most patients with knee replacement surgery can return to their everyday active life within weeks and resume activities that they had given up due to knee pain. However, one should not rush into any activity but take it slow. 

Is life better after knee replacement?

Yes, most patients after knee replacements have reported less knee pain and significant improvement in their overall quality of life. 

What activities are prohibited after knee replacement?

It is advisable to avoid running, jogging, hiking, any form of weight training, high-impact sports, skateboarding, or rollerblading. 

How long does it take to recover from a joint replacement?

After a joint replacement procedure, most patients obtain hospital discharge in less than five days. They can resume self-care and routine life and daily activities within six weeks. Ninety percent of recovery happens in 3 months, and some patients may take longer. 


Diabetes and obesity are two of the most pressing health issues faced by our society today. With the rising prevalence of both conditions, it is important to understand the link between them. The connection between diabetes and obesity is clear: obesity increases the risk of type 2 diabetes, and those with diabetes are more likely to become obese. This article discusses the link between diabetes and obesity, including the underlying causes and their impact on health. We will also discuss ways to prevent and treat both conditions, emphasizing the importance of diet and exercise. By understanding the connection between diabetes and obesity and taking the necessary steps to reduce risk, we can help protect our health and the health of our loved ones.

Overview of Diabetes and Obesity

Obesity is defined as having a body mass index (BMI) of 30 or higher. At the same time, diabetes is diagnosed when a person’s blood glucose levels are above a certain threshold. Obesity is a severe condition in which excess body fat leads to many health issues, including diabetes. Obesity is becoming one of the most prevalent disorders, and its incidence is only increasing rapidly. In general, obesity is seen in physiological changes. It is also the leading risk factor for fatty liver disease, gall bladder disease, certain cancers, and osteoarthritis. It is the main reason for developing high blood pressure, heart disease, high blood cholesterol, and type 2 diabetes. 

Diabetes is a chronic disease in which the body has difficulty regulating blood sugar levels, often due to a lack of insulin. The reasons attributed are heredity, sedentary lifestyle changes, and a poor diet. High blood sugar can, over the long run, lead to kidney damage, heart disease, nerve damage, and blindness. Obesity is the most common risk factor for type 2 diabetes. Although both conditions are severe, treating one can help prevent the other. Diabetic patients are at a higher risk of death from heart disease, stroke, and kidney disease. Obesity can lead to other health issues like back pain, joint pain, and knee problems. Additionally, obesity is commonly associated with other health issues, such as gastrointestinal disorders, respiratory disorders, and musculoskeletal disorders. While diabetes and obesity are two distinct diseases, they are also closely linked. Together, diabetes and obesity are responsible for more than 10% of all deaths worldwide. The combination of diabetes and obesity is also referred to as a metabolic syndrome.

Correlation between Diabetes and Obesity

The link between diabetes and obesity arises from genetic and lifestyle factors. Obesity is associated with insulin resistance, which precedes and predicts the onset of type 2 diabetes. The prevalence of insulin resistance is correlated with the rise in obesity rates, suggesting that the two are closely linked. The connection between diabetes and obesity is also because managing one condition can help prevent the other. Treating type 2 diabetes with lifestyle changes, including healthy eating and exercise, can decrease the risk of obesity. Diabetes and obesity are characterized by high visceral fat levels linked to insulin resistance and type 2 diabetes. Excess visceral fat (that is found deep within the abdominal walls and surrounds the stomach, liver, intestine, and other organs) increases the risk of developing type 2 diabetes due to its role in regulating blood glucose. When visceral fat cells secrete compounds called cytokines, they cause inflammation throughout the body. This inflammation is associated with insulin resistance and type 2 diabetes. All fat is not bad, and while too much visceral fat is harmful, subcutaneous fat (found underneath the skin) is not associated with metabolic problems. As a result, losing visceral fat is key to preventing or treating diabetes and obesity. It is important to note that genetics can increase the risk of both conditions, but they do not determine the outcome.

Prevention of Diabetes and Obesity

Preventing both diabetes and obesity relies on healthy eating and exercise patterns. Eating a balanced diet rich in fruits and vegetables, whole grains, and lean proteins can help lower the risk of both disorders. A balanced diet considers one’s daily caloric needs, which vary based on age, gender, and activity level. Exercise is essential for improving blood sugar levels, insulin sensitivity, and blood lipid levels, the major risk factors for CVD. While it is possible to prevent both disorders, it takes time. It is possible to lower the risk of developing diabetes and obesity by making lifestyle changes, but it may take years before the effects are seen.

Treatment of Diabetes and Obesity

Treating diabetes and obesity can help prevent other diseases, such as CVD. Patients can use medication, surgery, or lifestyle changes to manage symptoms. To treat diabetes, patients may use oral medication or insulin injections. Obesity can be treated with medication or lifestyle changes such as diet and exercise. Surgery can also treat obesity, but it is considered a last resort.


When trying to understand the link between obesity and diabetes, it’s important to remember that diet and exercise are important factors. However, other factors also contribute to the development of both conditions. The risk of developing diabetes is also affected by your genetic makeup and lifestyle. Poor diet and high levels of inactivity are also significant health risk factors that increase your risk of developing diabetes and being overweight or obese.

Hepatitis – Types and Treatment

The meaning of Hepatitis is an inflammation of the liver. Hepatitis is an umbrella term used to refer to a number of liver diseases, especially liver inflammation. The liver is a key organ in the body that filters toxins out of your blood and produces bile that helps digest fats. When there is damage or disease to the liver, these essential functions can be impaired and result in symptoms such as jaundice (yellowish skin), nausea, fatigue, poor appetite, dark-colored urine, lightheadedness, and loss of weight. Some types of Hepatitis are diagnosed with blood tests, while others require a physical examination and imaging scans. Depending on the type and severity of damage to the liver, different treatments may be necessary. If recognized early enough, most types of Hepatitis are highly treatable with medication and support from your doctor.

What is a Liver Disease?

Liver diseases are conditions that affect the liver. The liver is a complex organ that performs many essential functions. There are many different types of liver diseases. The most common liver diseases are caused by the liver’s chronic (long-term) inflammation. The most common causes of chronic liver inflammation are Hepatitis and alcoholism. However, another common cause of chronic liver inflammation is Hepatitis B.

Types of Hepatitis

There are many different types of Hepatitis. The most common viral classification types of Hepatitis are hepatitis A, B, C, and D. Other less common types include E, F, and G, but they are less common. According to the World Health Organization (WHO), it is estimated that about 354 million people all over the world currently live with chronic Hepatitis B and Hepatitis C.

Hepatitis A – The Hepatitis A virus (HAV) causes the Hepatitis A infection. It is common in developing countries and can be prevented with vaccination. It is often asymptomatic and may lead to liver damage over a period of weeks to months, with symptoms including fatigue, loss of appetite, nausea, and vomiting.

Hepatitis B – Hepatitis B is caused by the Hepatitis B Virus (HBV) and can be treated with medication. It is also common in developing countries and can be prevented with vaccination. It can be transmitted through blood and/or bodily fluids, such as saliva, semen, urine, or vaginal fluids. The initial signs of hepatitis B are similar to those of hepatitis A, with nausea, loss of appetite, fatigue, and yellowish skin tone. Over time, chronic Hepatitis B can lead to liver damage, leading to signs such as unexplained weight loss, frequent blood in the urine, and pain or tenderness in the lower abdomen.

Hepatitis C – Hepatitis C is caused by the Hepatitis C Virus (HCV) and can be treated with medication. It is common in developed countries and can be prevented with vaccination. It can be transmitted through blood and/or bodily fluids, such as saliva, semen, urine, or vaginal fluids. The initial signs of hepatitis C are similar to those of hepatitis B, with nausea, loss of appetite, fatigue, and yellowish skin tone. Over time, chronic hepatitis C can lead to liver damage, leading to signs such as unexplained weight loss, frequent blood in the urine, and pain or tenderness in the lower abdomen.

Hepatitis D – Hepatitis D is rare and is caused by a liver cell protein released by damaged liver cells caused by the Hepatitis D Virus (HDV). It is common in developed countries and can be prevented with vaccination. It can be transmitted through blood and/or bodily fluids, such as saliva, semen, urine, or vaginal fluids. The initial signs of hepatitis D are similar to those of hepatitis B, with nausea, loss of appetite, fatigue, and yellowish skin tone. Over time, chronic hepatitis D can lead to liver damage, leading to signs such as unexplained weight loss, frequent blood in the urine, and pain or tenderness in the lower abdomen.

Hepatitis E – Hepatitis E is a waterborne infection caused by exposure to the Hepatitis E Virus (HEV). It is commonly found in places with poor sanitation due to ingesting fecal matter that comes in through water supply contamination. This acute infection can be hazardous for pregnant women.

Signs and Symptoms of Different Types of Hepatitis

As mentioned above, there are several types of Hepatitis and, therefore, several symptoms of each type. For each hepatitis type, symptoms can be mild or severe and short-term or long-term.

  • Hepatitis A – Symptoms can include fatigue, loss of appetite, nausea and/or vomiting, abdominal pain, and yellowish skin tone. Hepatitis A is often asymptomatic and can lead to liver damage without symptoms. Even if a person has hepatitis A and is unaware of it, it is not usually dangerous, and most people are immune to it.
  • Hepatitis B – Symptoms can include yellowish skin, fatigue, loss of appetite, nausea, joint pain, and/or unusual bleeding. Some people with Hepatitis B develop more severe symptoms, including liver damage, liver failure, and/or chronic Hepatitis. It is possible to be infected with Hepatitis B and show no symptoms, which is called being “curable.”
  • Hepatitis C – Symptoms can include unexplained weight loss, frequent blood in the urine, pain or tenderness in the lower abdomen, and/or yellowish skin tone. It is not possible to test for Hepatitis C, so it is essential to be screened for it if you have risk factors, such as being an injection drug user (IDU).
  • Hepatitis D – Symptoms can include unexplained weight loss, frequent blood in the urine, and/or yellowish skin tone. It is not possible to test for Hepatitis D, so it is important to be screened for it if you have risk factors, such as being an injection drug user (IDU).

Difference between Acute and Chronic Hepatitis

Hepatitis is an inflammatory disease of the liver. The liver is the organ that destroys all toxins in the blood and processes more than 500 different types of proteins. When the liver is damaged, the processes that destroy toxins and produce proteins are blocked, and toxins build up in the body. This is known as “jaundice,” which is common with Hepatitis. The most common type of Hepatitis is acute Hepatitis which is caused by a virus and generally resolves with no long-term damage. Chronic Hepatitis is less common, caused by a liver cell protein, and can have many different causes. It is often the result of a liver infection, autoimmune hepatitis, or alcohol use. Chronic Hepatitis can cause long-term damage to the liver and can lead to cirrhosis of the liver.

Treatment for Acute Hepatitis

There is no “cure” for Hepatitis, but preventive measures like timely vaccines and treatment can reduce the severity of symptoms and the chance of complications.

  • Hepatitis A : There are no medications that cure Hepatitis A. The main goal of treatment is to alleviate symptoms and prevent complications, such as dehydration from vomiting or not drinking fluids.
  • Hepatitis B : There are no medications that cure Hepatitis B. The main goal of treatment is to reduce the risk of developing chronic Hepatitis.
  • Hepatitis C : There is no medication that cures Hepatitis C. The main goal of treatment is to reduce the chance of developing liver disease and alleviate symptoms, such as abdominal pain, itching, or nausea.
  • Hepatitis D : There is no medication that cures Hepatitis D. The main goal of treatment is to ease symptoms, such as pain when passing a bowel movement, fatigue, and/or aching muscles.

Prevention of Hepatitis

The best prevention and treatment of Hepatitis is to get vaccinated against Hepatitis A and Hepatitis B, and there is no vaccine for Hepatitis C yet. The vaccines protect you against infection and reduce the risk of liver disease.


1. How do you know if you have Hepatitis?

Ans : When there is pain or tenderness in the abdomen, swelling of the liver, and any yellow discoloration of the skin or eyes, know that you could have a strain of Hepatitis.

2. Is Hepatitis an STD or a virus?

Ans : Hepatitis is a viral-borne infection though Hep-B and Hep-C can transmit through sexual intercourse.

3. What is the leading cause of Hepatitis?

Ans : Inflammation of the liver is the leading cause of Hepatitis.

4. Which Hepatitis is worse -Hep- A or Hep- C?

Ans : No hepatitis infection is good for the body, but chronic Hep-C can lead to liver damage.

5. What are the three types of Hepatitis?

Ans : The three types of Hepatitis are – Hep-A, Hep-B, and Hep-C.

6. What foods cause Hepatitis?

Ans : Cut fruits and vegetables left exposed for long periods and unclean drinking water contribute to the contraction of the Hepatitis infection.

7. What causes Hepatitis to spread?

Ans : Poor sanitation and hygiene contribute massively to the spread of Hepatitis.

8. What are the warning signs of Hepatitis?

Ans : The warning signs of Hepatitis are liver inflammation, overnight loss of appetite and weight, pain and tenderness in the abdomen, and yellow discoloration of the skin, nails, and eyes.

9. Who is most at risk for Hepatitis?

Ans : Pregnant women, children, and those with poor lifestyle choices like alcoholism, drug use, and liver infection are at risk for Hepatitis.

10. What is the first treatment for Hepatitis?

Ans : The first line of treatment for Hepatitis is antiviral medications, a stringent dietary program, the practice of good hygiene, and adequate rest and recovery.

11. Can Hepatitis be cured with antibiotics?

Ans : Hepatitis A can be cured without treatment, whereas Hep B and Hep C require a combination of antiviral medications and a dietary regime.


The amount of muscle and bone mass in a person is primarily determined by genetics. However, the amount of skeletal muscle and bone also changes with age. As we age, our muscle mass decreases while our bone mass remains relatively unchanged. A person’s muscle and bone mass are also affected by lifestyle factors like diet, physical activity, and other factors. Age-related loss of muscle mass and function is called sarcopenia or sarcopenia with aging. Bone mass loss is called osteopenia or osteoporosis. Aging is an irreversible process resulting from various anatomical and physiological changes leading to a substantial reduction in human capabilities, especially among the elderly.

What Is Muscle and Bone Mass?

Muscle and bone mass, a measurement of weight per unit of volume, is the sum or combined mass of skeletal muscle, tendons, and bones. The skeletal system consists of the bones and the connective tissues surrounding and supporting them. These tissues include the muscles, ligaments, and other skeleton components.

Symptoms and Causes of Muscle and Bone Mass Loss Occur in the Elderly

Muscle mass and bone mass loss are unavoidable aspects of aging. The muscles that support our skeleton are called muscle tendons; they attach to the bone via tendons, also known as aponeuroses. Their function is to increase the bone’s weight-bearing capacity to provide support in standing or walking. The symptoms of Muscle and Bone Mass include-

  • Weakness and loss of strength and stamina impacting physical activity
  • Reduced physical activity can cause further damage and shrink muscle mass

According to researchers, the causes include

  • Physical inactivity mostly
  • Reduced number of nerve cells sending signals from the brain to the muscles for movement
  • Less concentration of growth hormone, testosterone, and insulin-like growth factors.
  • Insufficient calories or protein for muscle mass sustenance
  • Decreased basal metabolic rate (BMR) causes our body to become less efficient at utilizing food for energy, which means decreased calorie intake to maintain the same level of activity, which is a reduced ability to turn protein into energy.
  • Poor Blood flow to the muscle and the effectiveness of the connective tissues diminishes and begins to release the bones from their muscles and other supporting structures, leading to muscle loss or sarcopenia and osteopenia progressing to osteoporosis with reduced bone density and increased rate of bone loss due to skeletal fragility.

Diagnosis of Loss of Muscle and Bone Mass in the Elderly

Whether one is physically active or not, muscle loss is a continuous process, just that the rate is higher in the case of physically inactive people. Loss of muscle and bone mass matters because it reduces strength and mobility. However, there is no specific test or level, or range that will help in the diagnosis of sarcopenia. Sarcopenia can intensify as early as 65 or as late as 80. Left untreated, it contributes significantly to frailty and a poor quality of life. It is also a significant cause of falls and fractures among older people limiting their mobility and resulting in disabilities.

How to Measure Muscle Mass and Bone Mass Loss in the Elderly

Though there are many methods to measure muscle and bone mass loss, the Dual X-ray absorptiometry (DXA) measurement technique is considered the most accurate and effective method for measuring muscle mass and bone mass loss.

Boosting Your Basal Metabolic Rate

Your basal metabolic rate (BMR) is the amount of energy your body uses at rest. To maintain your current weight, you need to consume enough calories to produce enough energy for your daily activities. Besides being determined by genetics, you can alter your BMR by lifestyle. For example, your BMR will decrease if you spend more time sitting down than standing up. There are many ways to increase your BMR, including:

  • Proper diet: The foods you choose to eat can affect your BMR. A diet high in processed foods, sugars, and fat will result in a lower BMR than a diet that is balanced and high in fruits, vegetables, grains, protein, and fibre.
  • Regular exercise: A daily workout can increase your BMR.It takes energy to perform a workout, and that energy comes from your BMR.
  • Optimizing your body weight: Maintaining a healthy weight increases your BMR. You are likely to maintain a healthy body weight if you consume enough calories You are likely to maintain a healthy body weight if you consume enough calories to support the activity level of your age and sex.

Improving your diet to maintain your muscle mass

Although lifestyle factors can alter your BMR, your diet also affects your BMR. Studies show that a diet high in fruits and vegetables can increase your BMR and help you maintain your current weight. The type of food you eat affects your BMR significantly. A diet high in processed foods, sugars, and refined grains, such as white bread, contributes to a low BMR. A diet high in whole fruits and vegetables will improve your BMR and help you maintain your current weight.

How to Prevent Loss of Muscle and Bone Mass in the Elderly

  • Daily protein intake: An adult’s recommended daily protein intake is between 0.36 and 0.8 grams per kilogram of body weight. The elderly require more protein than the general population because they are at a higher risk of losing muscle mass.
  • Daily micro-nutrient intake: In addition to improving a person’s diet to maintain muscle mass, it is also important to ensure adequate intake of micro-nutrients. Micro-nutrients are vitamins, minerals, fatty acids, and amino acids essential for muscle and bone health.
  • Daily exercise: A daily workout, specifically high-intensity strength training or resistance training, can increase muscle mass, decrease bone loss risk, and improve overall health. Exercise increases bone density and improves bone strength.


As you age, your BMR and muscle mass will continue to decrease. To prevent substantial loss in muscle mass and bone mass, you need to increase your BMR while focusing on healthy lifestyle habits. To do this, you need to measure your basal metabolic rate (BMR) daily. This will help you identify which lifestyle factors contribute to a low BMR and take steps to improve them. Daily BMR measurement can be done via a device such as the metabolic rate monitor. By tracking your BMR throughout the day, you can identify which factors affect your BMR negatively and take steps to improve them.


At what age do bone and muscle loss typically begin?
Typically, most people reach their peak bone mass between 25 and 30. By the age of 40, bone and muscle loss typically begins.

What causes muscle and bone loss?
Physical inactivity causes disuse and leads to muscle and bone loss.

What causes muscle loss in the elderly?
Irreversible aging and slowing of limbs and physical activity lead to age-related sarcopenia or sarcopenia with aging.

What causes loss of bone mass in the elderly?
With age, the ability of the bones to absorb calcium and phosphate from your bones reduces, causing them to lose bone mass and grow weaker, leading to osteoporosis.

Can seniors regain and build lost muscle mass?
Yes, you can build and regain the loss of muscle mass as it is reversible, mainly with a combination of exercises like walking, resistance, and weight training to rebuild muscle and increase bone mass.

Can you increase bone density after 80?
Regular weight-bearing and muscle-strengthening exercises can increase bone density and strength through the micro-architectural bone arrangement.