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Q: I am worried about losing muscle mass now that I am in my 60s. How much protein do I need to help prevent it?

A: Age-related muscle loss, called sarcopenia, is a natural part of aging. Sufficient protein intake and strength training are two ways to maintain muscle mass and combat sarcopenia.

Many people, even at younger ages, don’t get their optimal daily protein intake, especially if they also are cutting calories to lose weight.

The Recommended Dietary Allowance (RDA) of protein is 0.8 gram per kilogram of body weight, or about 0.36 gram per pound. However, most experts suggest greater daily dietary protein intake than the RDA, 1.0 to 1.2 grams per kilogram of body weight (about 75 grams per day for a 150-pound person). People trying to regain muscle mass after an injury or illness should aim for even more, up to 1.6 grams per kilogram of body weight, but no more than 2.0.

The body can make use of only 20 to 30 grams of dietary protein at one time. So there is no benefit from getting most of your daily protein from one meal. Instead, try to evenly distribute your protein over breakfast, lunch, dinner, and snacks.

It’s important to get a realistic estimate of how much protein you consume daily. People tend to over- or underestimate how much protein they actually eat. Track your protein intake with each meal for a week to get a daily average. Read labels and assess your protein per serving as accurately as possible, rather than guessing at amounts.

Once you have a general idea of your usual intake, you can adjust it as needed. Your protein should focus on high-quality food sources, like lean poultry, fish, dairy, and plant-based foods, such as soy, legumes, nuts and whole grains.

Another option is whey protein powder or vegan powders made from soy, peas, or brown rice. They can be added to oatmeal and smoothies or stirred into a glass of water. Because powders come with measuring scoops, they can help you track how many protein grams you add to your daily diet.

In addition to sufficient protein intake, maintaining muscle mass also requires two to three sessions per week of strength training. To help maximize muscle growth and improve recovery, consume a portion of your daily protein within 30 minutes to one hour after your strength training workout, through either a drink or snack.

Q: What are some natural ways to help boost your mood and energy when you feel stressed and worn out?

A: “Down” episodes are common and usually pass, but sometimes, you get stuck in a mental and emotional rut. When that happens, here are some strategies that can help pull you out.

Get moving. Exercise stimulates your brain’s production of endorphins — chemicals that create a sense of euphoria.

A review of more than 1,000 trials published online on Feb. 16, 2023, by the British Journal of Sports Medicine found that compared with people who were sedentary, those who engaged in regular physical activity, like walking, resistance training, Pilates, and yoga, reduced their anxiety levels and improved mild depression-related symptoms.

Other research suggests aerobic exercise can have a powerful effect on mood. Any type of exercise is helpful. Your exercise could be as simple as tending your garden or working on house projects.

Hang out with nature. Scientists believe spending time in a natural environment can calm neural activity in the prefrontal cortex, a brain region associated with negative emotions. Research also has found that interacting with nature can lower blood pressure and cortisol, the stress hormone. The type of setting doesn’t matter as long as you find it soothing.

Train your brain. Engaging in mentally stimulating activities like painting and other art forms, learning to play a musical instrument, or learning a language can be a great mood booster, as they provide a sense of accomplishment.

Practice gratitude. Identifying and writing down things for which you are grateful can help offset feeling anxious or stressed. Begin a journal to record these examples of gratitude. Your entries might include big-picture items like your ability to exercise daily and enjoy a circle of close friends, or even satisfying occurrences like a friendly exchange at a store. Try to provide details about why you are thankful and how these items improve your outlook. You don’t have to write every day — some studies have found that even just once a week is helpful.

Lend a helping hand. You can reap many emotional rewards through volunteering. A study of older adults found that people who volunteered at least two hours per week felt happier and more optimistic than those who didn’t. Volunteering also can boost self-esteem by providing a sense of purpose.

Make time to meditate. Practicing meditation can help you reduce stress by focusing on the present moment rather than ruminating about the past or future.

[Ed. Note: Music is also a mood-altering method, according to NIH.]

If your symptoms last for two weeks or longer or begin to interfere with daily life — for instance, if you’re not sleeping well, becoming more isolated, or losing interest in favorite activities — you may be in the early stages of mild or moderate depression and should talk with your doctor.

Howard LeWine, M.D. is an internist at Brigham and Women’s Hospital in Boston and assistant professor at Harvard Medical School. For additional consumer health information, please visit health.harvard.edu.

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