Nancy Dell: Preserve Muscle with Age; Iron for Leg Twitch

CHICOPEE, Mass. (WWLP) -  

1. As I get older, I can tell I am losing muscle mass. What can I do to preserve my muscle?
Lynne, Internet

We actually begin to lose muscle mass in our 30's and 40's. At age 50, we lose on average one or two percent a year. By age 70, we can lose 20 to 40 percent of our strength.

Losing muscle results in a drop of metabolic rate and we burn fewer calories. Some muscle loss is inevitable because of changes in our hormones as we age, because our blood vessels age and can't deliver nutrients to the muscles as well, and because do not use protein to build muscle as well as we age.

So what can you do to minimize muscle loss? Besides lifting weights, a new study published in the Journal of the Academy of Nutrition and Dietetics suggests we need more protein as we age.

The academy of Nutrition and Dietetics suggests 25 to 30 grams of protein per meal. You can read labels to see how much protein is in food.

In general, you will get 8 grams of protein in a cup of milk, a cup of flavored yogurt, a jumbo egg or an ounce of meat, fish or poultry, a half cup of beans, or 2 tablespoons of peanut butter. So you need any combination of three of these foods at each meal.

Do most people get enough? Men tend to like more meat and do okay, but studies show most women get less than 45 grams a day when they get older.

2. My legs twitch at night and it wakes me up. Do any nutrients help?
John, Internet

If your legs twitch or tingle at night, it could be due to an iron deficiency. Researchers think low iron causes your brain cells to mix up messages resulting in a message that tells your legs to move.

Have your doctor do a blood test for iron. If it is low, you can get more iron from lean red meat and leafy greens like spinach or take a supplement.

A chelated iron is best to avoid constipation. You can find one at Vitamin World.