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Fighting Disease: Sarcopenia in the Elderly Senior citizens experience muscle loss of 3-8% every 10 years after age 30, accelerating to 15% after age 70. Hospitalizations last 7-10 days, and muscle loss is 20% per session. Stopping muscle use can lead to fat loss, making it more likely to fall. Adjust Before You Get Sick: Healthy Menu Adjustment Before You Get Sick A healthy meal should have a ratio of "2:1:1": 2 parts vegetables, 1 part rice, and 1 part protein. Choose complex carbohydrates, high-quality protein, healthy fats, and a variety of colorful vegetables. This is not about starving yourself, but rather about eating mindfully and balancing your plate. Exercise as Medicine: Building Muscle in the Elderly To build muscle in the elderly, perform 3 sets of 10 butt lifts, leg kicks, sit-ups, and arm raises on each side. Walk 5,000-10,000 steps or 3-5 kilometers daily, divided throughout the day. This must be combined with adequate protein intake and adequate sleep. Watch the program "People Fight Disease." Sunday, August 17, 2025, 7:30 AM - 8:00 AM on Thai PBS #ThaiPBS #ThaiPBS #PeopleFightDisease ---------------------------------- 👉 Follow news and past episodes of #ThaiPBS at https://www.thaipbs.or.th and    / thaipbs