3 Effective Science-Based Ways To Prevent Age-Related Muscle Loss
June 18, 2018 18:34 By Mambee
Aging begins at birth, and there’s nothing we can do about it. Although the age-related loss of muscles is an absolutely normal part of getting older, there’s a bunch of methods that can slow it down.
Most adults reach their maximal muscle mass at 30 or 40 years of age.
This is a turning point, them moment when muscle loss becomes a gradual process, continuing its downhill course as we grow into an older age. In fact, there's a wide range of factors that can speed up muscle loss, such as the following:
- Sedentary lifestyle and little physical activity.
- An unbalanced diet, with no adequate proportion of protein, fats, and carbs consumed.
- Continuous stress, which affects your mood, lifestyle, and health in general.
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Natural muscle loss is also referred to as sarcopenia. If you don't do a hand's turn about this process, you can lose as much as 3-5 percent of muscle mass per decade, especially if you're on the shady side of thirty.
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Although age-related muscle loss is absolutely natural, you can slow it down by making use of holistic remedy, aerobic exercises, proper eating habits, and beneficial lifestyle changes.
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In fact, there are several ways in which you'll be able to keep your muscles strong and elastic for extended lengths of time. In particular, these ways are as follows:
a) physical exercising (with preference to strength training);
b) walking, cycling, and regular moving;
c) daily protein intake;
d) sufficient vitamin D level;
e) consumption of products rich in Omega-3.
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Though all of these options work well in combination, physical activities are the most important, as even such simple exercises as walking can significantly prevent muscle loss!
If you're ready for stalling aging's onrush, let's get your journey to a better self started!
Regular protein intake
First and foremost, you should increase protein consumption. Experts say that as few as 20 grams of protein intake on daily basis can do miracles. To boost your levels of protein, consume more nuts, tofu, beans, and mushroms.
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As experts say that protein consumption can stimulate muscle protein synthesis, it's worth taking note of these recommendations.
Increase Vitamin D Levels
According to scientific research, people with low levels of vitamin D need to manage sarcopenia more often when compared to the people with normal vitamin D intake.
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If you don't know where to start, just go out and get a health dose of life-enhancing sunshine.
In addition, fuel up your vitamin D levels through consumption of products such as cereal and milk fortified with vitamin D.
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When it comes to prevention of age-related muscle loss, things are not limited to a proper diet, as you'll need to get moving to retain your muscle tone. According to researchers, regular resistance and aerobic exercises work best in this case.
Physical inactivity speeds up muscle loss, that's why you need to try different types of progressive resistance training to decide which one works best for you. In particular, you can do yoga, pilates, squats, and Tai Chi. In addition, standing up from a seated position also works pretty well!
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Now let's switch to aerobic exercises, which are mandatory for elders in good health. The American Heart Association recommends exercising moderate aerobic activity for at least 30 minutes per day.
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No matter which aerobic exercise you choose, whether it's dancing, walking or swimming, it'll definitely beneficial to your health as it helps strengthen your muscles!
Last but not least, work on your flexibility to keep your muscles up. Choose what works best for you - flexing legs and arms, outward and upward stretching or touching the knees with your fingertips - and the results won't be long in coming!
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It's time to get your muscles on! Don't let your age reflect upon the way your body looks and works. Stay healthy by doing some of the activities listed above and always enjoy the reflection of your body in a mirror!
This article is solely for informational purposes. Do not treat yourself, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information provided in the article.The material in this article is for informational purposes only and does not replace the advice of a certified specialist.