{"id":1000,"date":"2025-11-01T12:00:00","date_gmt":"2025-11-01T12:00:00","guid":{"rendered":"https:\/\/example.com\/?p=1000"},"modified":"2025-11-01T12:00:00","modified_gmt":"2025-11-01T12:00:00","slug":"protein-and-bone-health-pillars-of-strength-for-older-adults","status":"publish","type":"post","link":"https:\/\/upright.altura.health\/esp\/articles\/protein-and-bone-health-pillars-of-strength-for-older-adults\/","title":{"rendered":"Prote\u00edna y Salud \u00d3sea: Pilares de Fortaleza para las Personas Adultas Mayores"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Noviembre de 2025 \u2013 Mantener la fuerza y la movilidad es fundamental para que los adultos mayores conserven su independencia y calidad de vida. Dos factores clave en este sentido son la ingesta adecuada de prote\u00ednas y la salud \u00f3sea, ambos estrechamente relacionados.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La prote\u00edna desempe\u00f1a un papel fundamental en la formaci\u00f3n y reparaci\u00f3n del tejido muscular. A medida que envejecemos, la capacidad del cuerpo para sintetizar prote\u00edna disminuye, lo que provoca una p\u00e9rdida gradual de masa muscular, conocida como Sarcopenia. Esta p\u00e9rdida muscular aumenta el riesgo de ca\u00eddas, fragilidad y discapacidad. <strong>Las Gu\u00edas Alimentarias para estadounidenses 2020\u20132025<\/strong> ofrecen recomendaciones espec\u00edficas para personas adultas de 60 a\u00f1os y m\u00e1s: las mujeres deben procurar consumir al menos 5 onzas-equivalentes de alimentos proteicos al d\u00eda, y los hombres al menos 5.5 onzas-equivalentes. Dentro de este total, las gu\u00edas recomiendan:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carnes, aves y huevos: al menos 23 onzas por semana;<\/li>\n\n\n\n<li>Mariscos: al menos 8 onzas por semana;<\/li>\n\n\n\n<li>Nueces, semillas y productos de soya: al menos 4 onzas por semana.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Elegir una variedad de estas fuentes contribuye a satisfacer las necesidades de prote\u00edna y a aportar otros nutrientes esenciales. Estos objetivos favorecen el mantenimiento de la masa muscular y la fortaleza general en las personas adultas mayores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La salud \u00f3sea es igualmente importante. El envejecimiento conlleva una disminuci\u00f3n en la densidad \u00f3sea, lo que incrementa el riesgo de osteoporosis y fracturas. Para las personas de 60 a\u00f1os y m\u00e1s, las Gu\u00edas Alimentarias para estadounidenses 2020\u20132025 recomiendan consumir 1,200 mg de calcio y 800 UI (20 mcg) de vitamina D al d\u00eda para fortalecer los huesos. Los productos l\u00e1cteos como la leche, el yogur y el queso, as\u00ed como las verduras de hoja verde y los alimentos fortificados, son excelentes fuentes de calcio. La vitamina D puede obtenerse de la leche fortificada, pescados grasos, yemas de huevo y la exposici\u00f3n a la luz solar. La prote\u00edna tambi\u00e9n desempe\u00f1a un papel crucial: favorece la absorci\u00f3n de calcio y fortalece los m\u00fasculos, lo que en conjunto reduce el riesgo de ca\u00eddas y fracturas. Dado que las necesidades nutricionales var\u00edan seg\u00fan las condiciones de salud de cada persona, se recomienda que las personas adultas mayores consulten a un profesional de la salud o de la nutrici\u00f3n para recibir orientaci\u00f3n personalizada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Referencias:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/nam11.safelinks.protection.outlook.com\/?url=https%3A%2F%2Fwww.dietaryguidelines.gov%2Fsites%2Fdefault%2Ffiles%2F2020-12%2FDietary_Guidelines_for_Americans_2020-2025.pdf&amp;data=05%7C02%7Caaraujo%40alturastudies.com%7Ce89cd989b8f64cd4a26408de22de37c0%7Cf94473b1c73540c7b18b70858beea566%7C0%7C0%7C638986534974387706%7CUnknown%7CTWFpbGZsb3d8eyJFbXB0eU1hcGkiOnRydWUsIlYiOiIwLjAuMDAwMCIsIlAiOiJXaW4zMiIsIkFOIjoiTWFpbCIsIldUIjoyfQ%3D%3D%7C0%7C%7C%7C&amp;sdata=p%2FTNFivDfwnCeBUtEe0koMFuDGyh6%2F1PnuJWNeZVBkY%3D&amp;reserved=0\"><em>https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>November 2025 \u2013 Maintaining strength and mobility is essential for older adults to maintain independence and quality of life. Two key factors in this equation are adequate protein intake and bone health, both of which are closely related. Protein plays a crucial role in building and repairing muscle tissue. As we age, the body\u2019s ability [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":7536,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_source_blog_id":"","_source_page_id":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/posts\/1000","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/comments?post=1000"}],"version-history":[{"count":0,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/posts\/1000\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/media\/7536"}],"wp:attachment":[{"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/media?parent=1000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/categories?post=1000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/upright.altura.health\/esp\/wp-json\/wp\/v2\/tags?post=1000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}