The book of Proverbs in the Bible says, “Gray hair is a crown of splendor. It is attained in the way of righteousness.” Growing old is a blessing, contrary to what others may perceive. Many may think that aging puts one in a weak and vulnerable position. It is a fact that our biological clock is ticking by the second. The body will naturally undergo wear and tear. We will no longer be able to do the things we could when we were in our teens. If you used to party all night in your early 20s, now you have to be in bed by 8 p.m. otherwise, you may feel out of sorts the next day.

We have the power, however, to make our bodies optimally healthy and be physiologically younger than our actual age. Wouldn’t it be great if you could be pain-free or have the same stamina that is 10 years younger than your actual age? We can’t defy aging, but we can delay it if we do our very best to stay healthy in every season of our lives.

Here are some important factors we need to pay attention to when we are older adults. In fact, if we have not reached that season yet, it is never too early to begin preparing for that season.

Muscle mass loss and bone loss are characteristic of aging. These make older adults frail and prone to injuries. Therefore, it is vital to build and maintain muscle mass and bone density. Do not accept the idea that these are all part of the aging process. Thus, you must succumb to it. Being bent in your old age and being too weak to even walk is not something that you should willingly embrace because you can prevent it by building and maintaining muscle mass and bone mass.

To build muscle mass, we need protein, which is abundant in animal meat, eggs, dairy products like milk and cheese, vegetables, and whole grains. Consuming most of your protein from animal sources, however, will harm your bones. Not to mention your other organs, like the kidneys. When animal meat is consumed, it increases the acid load in the kidneys. High acid load will draw calcium from the bones in order to establish homeostasis or balance. This process will weaken the bones and make them porous and more prone to injuries. That is why, even if you cannot totally avoid eating animal meat products, it is important to rely more on vegetables like soy, beans, legumes, and a variety of vegetables daily, combined with whole grains like brown rice, quinoa, oats, and adlai to obtain the type of protein that will not be burdensome to the kidneys. Plant-based protein from vegetables and whole grains, as long as it is varied, can provide complete protein for muscle building without the undesirable effects of meat and other animal products.

Concerns about elevated uric acid arise whenever consumption of legumes is recommended. Though, the main culprit of gout and high uric acid in the blood is not plant protein from legumes. It is from animal meat that has a very high purine content. Furthermore, high intake of fat and refined sugar from processed food like pastries and the like, prevents the excretion of uric acid in the body. So do not be hesitant in switching to a predominantly plant-based way of eating to increase muscle mass and protect your bones.

To quote from the position statement of the Academy of Nutrition and Dietetics, formerly the American Dietetic Association, “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. A vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods.”

Being nourished is not enough when it comes to muscle building and strengthening bones. We must be physically active and be intentional in our movement and exercise until the day we die. Older adults are not expected to be able to lift very heavy weights if they have not been lifting in their younger years. At any age, we should begin to start walking, doing weight-bearing exercises, and even do functional fitness training that includes not only strength and conditioning exercises like lifting weights, but also squatting, lunges, and the like.

Exercise, especially weight-bearing exercises and resistance training, will stimulate the bone-forming cells in the body to build more bone tissue. Exercise also builds muscle mass. When we work the muscles through exercise, muscle fibers tear. This is known as microinjuries. When these torn muscle fibers repair with the help of protein from our diet, they increase in size and strength. Therefore, muscle mass improves.

It's never too late to begin switching to a more predominantly plant-based way of eating to get complete protein for muscle building, and it’s never too late to begin being physically active to strengthen your bones. If you take care of your nutrition and movement during your golden years, you will not only be hitting two birds with one stone (muscle mass and bone mass). You will be targeting your overall health. What you eat to build muscle mass and bone mass will either benefit or damage your heart, kidneys, liver, brain, and basically all the organs in your body, in addition to the natural wear and tear due to the inevitable aging process. You have a choice to have a long, quality life as God allows your existence, or you can live a long life yet be bedridden and weak.