This is the change that influences all the others.

After 75, muscle loss accelerates significantly. It affects not only strength, but also balance, endurance, mobility, and overall energy.

Muscles respond less effectively to protein and exercise. Fewer cells are available to repair muscle tissue, while inflammation increases, causing muscle to break down faster than it can be rebuilt.

Even short periods of inactivity can lead to noticeable losses that are difficult to regain.

Practical guidance for daily life

For better sleep

• Go to bed when you feel sleepy, even if it’s early
• Use mornings for important activities
• Limit screens and bright lights in the evening
• Keep the bedroom cool, quiet, and dark

For temperature regulation

• Maintain indoor temperatures between 20–23°C
• Dress in layers
• Drink water regularly, even without thirst
• Avoid extreme heat or cold

For digestion

• Eat smaller meals every 3–4 hours
• Chew thoroughly and eat slowly
• Favor soft, cooked, and fermented foods
• Increase fiber intake gradually