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Millions of women are 'under-muscled'. These foods help build strength

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Millions of women are 'under-muscled'. These foods help build strength

This tuna, chickpea and parmesan salad bowl packs a protein punch, which is crucial for building muscle strength.

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This tuna, chickpea and parmesan salad bowl packs a protein punch, which is crucial for building muscle strength.

Allison Aubrey/NPR

If you’ve seen a loved one take a bad fall – like my mother did a few months ago – you know the importance of muscle strength.

Muscle mass peaks in our 30s and then starts a long, slow decline. Muscle-loss, also called sarcopenia, affects more than 45% of older Americans, especially women.

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“As a country, we are under-muscled,” says Richard Joseph, a wellness-focused physician. It’s a key culprit of physical decline.

Loss of strength increases the risk of falling, the top cause of death from injury in older adults. The Office on Women’s Health recently launched a sarcopenia awareness campaign to elevate the issue.

The good news: No matter your age, you can take steps to maximize your strength. Resistance training is key, but equally important, is eating adequate amounts of protein.

If you don’t consume enough protein, “you’re missing half of the equation,” says nutrition and exercise scientist Rachele Pojednic, a researcher at Stanford Lifestyle Medicine. But millions of older women in the U.S. don’t consume enough protein, research shows.

Protein is critically important because it’s in all our cells — including muscle cells — and our bodies constantly recycle it. There’s a steady demand for new supplies, and protein-rich foods provide the amino acids that become the building blocks of the new proteins our bodies need.

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As we age, the goal is to consume protein from food at a faster rate than our body is breaking it down. When you add in resistance training, this will help maintain muscle mass, Pojednic says.

So how much is enough? The recommended intake is a minimum of 0.8 grams of protein per kilogram of body weight. That’s about 0.36 grams of protein multiplied by your weight in pounds. That means a person who weighs 150 pounds should consume at least 54 grams of protein a day.

But many experts say more is optimal. As we age, protein needs to increase. And if you are exercising a lot – which is the way to build new muscle — you may benefit from even more.

Sports medicine experts recommend up to 1.7 grams of protein per kilogram of body weight each day for people who are actively training, which is about 115 grams for a 150 pound person.

Most young adults tend to consume the recommended amounts of protein. But, later in life, a study from 2019 found about 30% of men in their 50s and 60s fall short, and nearly half of women aged 50 and older do.

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So, as part of my project on healthy aging, I decided to up my protein intake. I was advised to aim for 90 grams of protein a day, which, at first I found challenging. So, I asked experts to share some key foods and strategies to help pack more protein into my meals. Here are some ideas:

Here’s an example of a high-protein breakfast. Estimates are from food labels and this protein guide from Kaiser Permanente.

Allison Aubrey/Katie Hayes Luke/NPR


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Here’s an example of a high-protein breakfast. Estimates are from food labels and this protein guide from Kaiser Permanente.

Allison Aubrey/Katie Hayes Luke/NPR

1. Amp up your morning bowl of Greek yogurt

At about 17 grams per ¾ cup serving, Greek yogurt is a great source of protein. You can eat it plain, add sweet or savory toppings, or throw it into a smoothie. “It’s super versatile and high in casein protein, which is slow to digest, which keeps you full while also promoting muscle protein synthesis,” which is the process of building muscle mass, Pojednic says.

2. Eggs are an easy way to get protein on the go

At 6 grams of protein for a large egg, hard boiled eggs are a go-to option. If you hard boil a dozen eggs and keep them in the refrigerator, they’re ready to grab and go. And, whether you like scrambled or poached, eating an egg in the morning – or as a mid-morning snack, can hold you to lunch. The U.S. Dietary Guidelines say an egg a day won’t raise heart disease risk in healthy people, but some adults may need to limit eggs due to cholesterol concerns.

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3. Power up your smoothies with powdered protein

If you’ve got a blender and some fruits and veg on hand, you’re ready to go. “We have a big smoothie game in our house,” Joseph says. “I love smoothies, my kids love smoothies,” he says and it’s easy to add extra protein by blending in a scoop of protein powder. Whey protein powder, which is derived from the cheesemaking process when whey and curds are separated, has all of the essential amino acids our bodies need, and it’s another great option for high protein on the go. I like to buy big bags of frozen berries for my smoothies and toss in spirulina, an algae that’s high in protein. Also, if my bananas or greens are getting too ripe, I add them, so they don’t go to waste.

The parmesan cheese on this tuna and chickpea salad has a surprising amount of protein.

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The parmesan cheese on this tuna and chickpea salad has a surprising amount of protein.

Allison Aubrey/Katie Hayes Luke/NPR

4. Add some tuna to your salad

Fish is chockablock full of protein. Cod has approximately 40 grams per serving and salmon and tuna both have approximately 30 grams. And Rachele Pojednic says fish is an excellent source of unsaturated, rather than saturated fat, so that’s a plus for heart health. One super simple option is to toss a can of strained tuna over a bed of greens, then add fruit and nuts for crunch. And, voilà, you’ve hit your protein target!

5. Sprinkle in protein with nuts and seeds

Nuts and seeds tend to be about the same – or even better – in the protein category than legumes, so try sprinkling them on salads and rice bowls, Pojednic says. Hemp and pumpkin seeds both have around 8 grams for a ¼ cup serving, and you can add them as healthy “crunchies” on top of yogurt, oatmeal, salads or bowls, she says. Pumpkin seeds also contain plenty of magnesium, beneficial for heart health.

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6. Meat in small doses adds a protein punch

Meat is a top source of protein, serving up about 7 grams of protein per ounce, and many dietitians say to aim for lean cuts, such as chicken breast or lean ground turkey. But as many people aim to cut back, there are plenty of plant-based alternatives. A new study published in the American Journal of Clinical Nutrition this month finds adequate protein intake in midlife – especially plant protein – is linked to significantly higher odds of healthy aging.

This high-protein dinner features eggplant stuffed with black beans.

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This high-protein dinner features eggplant stuffed with black beans.

Allison Aubrey/Katie Hayes Luke/NPR

7. Tasty ways to eat tofu and beans

Lentils and chickpeas are two of my favorite plant protein sources, which are delicious on their own or in curries and soups. You can also cook up a potful and keep them in the fridge ready to add to salads. There’s also tofu and edamame, which are affordable and available at most supermarkets. Lesser known options include Tempeh (soy based) which comes in at approximately 18-20 grams of protein per serving. Here’s a hack to prevent tofu mush: I sprinkle a little cornstarch on diced tofu and pan fry it, which makes it crispy on the outside. Then I toss in sauces, such as peanut sauce or pesto.

8. Don’t miss out higher-protein grains

I love the nutty taste and chewy texture of farro, an ancient grain that’s won over a lot of fans. It’s easy to cook – just toss the grain into boiling water and let it simmer. A few cups makes enough for several meals. At twice the protein, it’s an “awesome swap for rice,” Pojednic says. And farro also has a lot more fiber. Quinoa is another good option, it has approximately 8 grams of protein per cup.

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9. Don’t forget veggies

Vegetables are not the main players when it comes to protein, but they can add a few grams. For instance, a cup of broccoli contains about 2.6 grams. And greens and colorful vegetables contain many beneficial vitamins, micronutrients and antioxidant compounds which are good for health. Eating a salad a day is linked to a sharper memory, too. So keep a bowl of chopped vegetables to snack on and blend into salads, stews and soups.

We’d like to hear – or see – how you are packing protein into your diet. You can share your tips and photos here in the form below. Or drop us a line at thrive@npr.org

This story was edited by Jane Greenhalgh & Carmel Wroth

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‘Music makes everything better’: A Texas doctor spins vinyl to give patients relief

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‘Music makes everything better’: A Texas doctor spins vinyl to give patients relief

Dr. Tyler Jorgensen sets “A Charlie Brown Christmas” on a record player at Dell Seton Medical Center in Austin Texas. He uses vinyl records as a form of music therapy for palliative care patients.

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AUSTIN, TEXAS — Lying in her bed at Dell Seton Medical Center at the University of Texas at Austin, 64-year-old Pamela Mansfield sways her feet to the rhythm of George Jones’ “She Thinks I Still Care.” Mansfield is still recovering much of her mobility after a recent neck surgery, but she finds a way to move to the music floating from a record player that was wheeled into her room.

“Seems to be the worst part is the stiffness in my ankles and the no feeling in the hands,” she says. “But music makes everything better.”

The record player is courtesy of the ATX-VINyL program, a project dreamed up by Dr. Tyler Jorgensen to bring music to the bedside of patients dealing with difficult diagnoses and treatments. He collaborates with a team of volunteers who wheel the player on a cart to patients’ rooms, along with a selection of records in their favorite genres.

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“I think of this record player as a time machine,” he said. “You know, something starts spinning — an old, familiar song on a record player — and now you’re back at home, you’re out of the hospital, you’re with your family, you’re with your loved ones.”

UT Public Health Sophomore Daniela Vargas pushes a cart through Dell Seton Medical Center on December 9, 2025. The ATX VINyL program is designed to bring volunteers in to play music for patients in the hospital, and Vargas participates as the head volunteer. Lorianne Willett/KUT News

Daniela Vargas, a volunteer for the ATX-VINyL program, wheels a record player to the hospital room of a palliative care patient in Austin, Texas.

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The healing power of Country music… and Thin Lizzy

Mansfield wanted to hear country music: Willie Nelson, Merle Haggard, George Jones. That genre reminds her of listening to records with her parents, who helped form her taste in music. Almost as soon as the first record spins, she starts cracking jokes.

“I have great taste in music. Men, on the other hand … ehhh. I think my picker’s broken,” she says.

Other patients ask for jazz, R&B or holiday records.

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The man who gave Jorgensen the idea for ATX-VINyL loved classic rock. That was around three years ago, when Jorgensen, a long-time emergency medicine physician, began a fellowship in palliative care — a specialty aimed at improving quality of life for people with serious conditions, including terminal illnesses.

Shortly after he began the fellowship, he says he struggled to connect with a particular patient.

“I couldn’t draw this man out, and I felt like he was really struggling and suffering,” Jorgensen said.

He had the idea to try playing the patient some music.

He went with “The Boys Are Back in Town,” by the 1970s Irish rock group Thin Lizzy, and saw an immediate change in the patient.

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“He was telling me old stories about his life. He was getting more honest and vulnerable about the health challenges he was facing,” Jorgensen said. “And it just struck me that all this time I’ve been practicing medicine, there’s such a powerful tool that is almost universal to the human experience, which is music, and I’ve never tapped into it.”

Dr. Tyler Jorgensen, a palliative care doctor at Dell Seton Medical Center, holds a Willie Nelson album in an office on December 9, 2025. Ferguson said patients have been increasingly requesting country music and they had to source that genre specifically.

Dr. Tyler Jorgensen plays vinyl records as a form of music therapy for palliative care patients in Austin, Texas. Willie Nelson’s albums are a perennial hit.

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Creating new memories

Jorgensen realized records could lift the spirits of patients dealing with heavy circumstances in hospital spaces that are often aesthetically bare. And he thought vinyl would offer a more personal touch than streaming a digital track through a smartphone or speaker.

“There’s just something inherently warm about the friction of a record — the pops, the scratches,” he said. “It sort of resonates through the wooden record player, and it just feels different.”

Since then, he has built up a collection of 60 records and counting at the hospital. The most-requested album, by a landslide, is Fleetwood Mac’s Rumours from 1977. Willie is also popular, along with Etta James and John Denver. And around the holidays, the Vince Guaraldi Trio’s A Charlie Brown Christmas gets a lot of spins.

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These days, it’s often a volunteer who rolls the record player from room to room after consulting nursing staff about patients and family members who are struggling and could use a visit.

Daniela Vargas, the UT Austin pre-med undergraduate who heads up the volunteer cohort, became passionate about music therapy years ago when she and her sister began playing violin for isolated patients during the COVID-19 pandemic. She said she sees similar benefits when she curates a collection of records for a patient today.

“We are usually not in the room for the entire time, so it’s a more intimate experience for the patient or family, but being able to interact with the patient in the beginning and at the end can be really transformative,” Vargas said.

Often, the palliative care patients visited by ATX-VINyL are near the end of life.

Jorgensen feels that the record player provides an interruption of the heaviness those patients and their families are experiencing. Suddenly, it’s possible to create a new, positive shared experience at a profoundly difficult time.

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“Now you’re sort of looking at it together and thinking, ‘What are we going to do with this thing? Let’s play something for Mom, let’s play something for Dad.’” he said. “And you are creating a new, positive, shared experience in the setting of something that can otherwise be very sad, very heavy.”

Other patients, like Pamela Mansfield, are working painstakingly toward recovery.

She has had six neck surgeries since April, when she had a serious fall. But on the day she listened to the George Jones album, she had a small victory to celebrate: She stood up for three minutes, a record since her most recent surgery.

With the record spinning, she couldn’t help but think about the victories she’s still pursuing.

“It’s motivating,” she said. “Me and my broom could dance really well to some of this stuff.”

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Video: Who Is Trying to Replace Planned Parenthood?

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Video: Who Is Trying to Replace Planned Parenthood?

new video loaded: Who Is Trying to Replace Planned Parenthood?

As efforts to defund Planned Parenthood lead to the closure of some of its locations, Christian-based clinics that try to dissuade abortions are aiming to fill the gap in women‘s health care. Our reporter Caroline Kitchener describes how this change is playing out in Ames, Iowa.

By Caroline Kitchener, Melanie Bencosme, Karen Hanley, June Kim and Pierre Kattar

December 22, 2025

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Weather tracker: Further flood watches issued across California

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Weather tracker: Further flood watches issued across California

After prolonged heavy rainfall and devastating flooding across the Pacific north-west in the past few weeks, further flood watches have been issued across California through this week.

With 50-75mm (2-3in) of rainfall already reported across northern California this weekend, a series of atmospheric rivers will continue to bring periods of heavy rain and mountain snow across the northern and central parts of the state, with flood watches extending until Friday.

Cumulative rainfall totals are expected to widely exceed 50mm (2in) across a vast swathe of California by Boxing Day, but with totals around 200-300mm (8-12in) possible for the north-western corner of California and western-facing slopes of the northern Sierra Nevada mountains.

Los Angeles could receive 100-150mm (4-6in) of rainfall between Christmas Eve and Christmas Day, which could make it one of the wettest Christmases on record for the city. River and urban flooding are likely – particularly where there is run-off from high ground – with additional risks of mudslides and rockslides in mountain and foothill areas.

Winter storm warnings are also in effect for Yosemite national park, with the potential for 1.8-2.4 metres (6-8ft) of accumulating snow by Boxing Day. Heavy snow alongside strong winds will make travel very difficult over the festive period.

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Golden Gate Bridge is covered with dense fog near Fort Point as rainy weather and an atmospheric river hit the San Francisco Bay Area on Saturday. Photograph: Anadolu/Getty Images

Heavy rain, lightning and strong winds are forecast across large parts of Zimbabwe leading up to Christmas. A level 2 weather warning has been issued by the Meteorological Services Department from Sunday 21 December to Wednesday 24 December. Some areas are expected to see more than 50mm of rainfall within a 24-hour period. The rain will be accompanied by hail, frequent lightning, and strong winds. These conditions have been attributed to the interaction between warm, moist air with low-pressure systems over the western and northern parts of the country.

Australia will see some large variations in temperatures over the festive period. Sydney, which is experiencing temperatures above 40C, is expected to tumble down to about 22C by Christmas Day, about 5C below average for this time of year. Perth is going to see temperatures gradually creep up, reaching a peak of 40C around Christmas Day. This is about 10C above average for this time of year.

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