St. Ignatius Seniors: Protein and exercise help prevent muscle loss

Sarcopenia, or general muscle loss, refers to the natural decline in muscle mass, strength and physical performance that occurs with aging. This condition significantly impacts the function and independence in adults, increasing fall risk and disability.

Sarcopenia begins around age 30, with a gradual decline of up to 5% per decade. It becomes more pronounced after age 60 and affects up to 50% of adults over age 80.

Adequate protein intake plays a key role in preserving lean muscle mass. Experts recommend one gram of protein per kilogram of weight (1kg = 2.2 pounds). Older adults should aim for about 30 grams of protein per meal. Three to four ounces of cooked meat is about 30 grams of protein.

Physical activity also helps maintain muscle mass and improves mood, mobility and strength. Choosing a variety of activities based on ability makes physical activity more enjoyable and reduces risk of injury.

For more information check out www.ncoa.org/article/exercise-programs-that-promote-senior-fitness/ (Jaime J. Larese, “Muscle Loss in Older Adults,” July 2026, dphhs.mt.gov)

Bingo is 2 p.m. Aug. 15.

Everyone is welcome at our meals (young and old). Come enjoy a delicious meal and good conversation. If you want a take-out meal, please call 406-745-4462 by 10 a.m. on Tuesday and Friday and by 2 p.m. on the first and third Wednesday; lunch is served at noon Tuesday and Friday and 5:30 p.m. Wednesdays. Menus for the month are available in the entryway.

The main dishes for the upcoming week include chicken with potato quarters and green beans, Friday, Aug. 7; beef and broccoli stir fry, Tuesday, Agu. 11; and stew with frybread, Friday, Aug. 14. Milk is available at all meals.

Our senior center is available for rent; call for information. If you have questions about obtaining Elder Commodities, call or stop by for information and an application.

Gentle Yoga is Wednesdays at 1 p.m. ($5); bring your own mat.