We know men and women start losing muscle mass as they age, and most people lose muscle mass around 3% to 5%. It increases the chances of muscle break when you fall. It has increased the chances of people who are diagnosed with sarcopenia. It may become more challenging for holding onto muscle mass. It is a syndrome that causes gradual loss of bone and muscles. You can’t boost your muscles over 50, so here in this blog, we will share the essential ways to maintain muscle mass health as you age. Have a look
Exercise Routine
The exercise routine is the most powerful intervention to deal with muscle loss, and it occurs with chronic and acute diseases. Exercise is for increasing muscle strength with aerobic exercises and muscle protein synthesis. Workout routine decreases fragility and improves muscle strength in adults. Exercise is recommended daily, but if you cannot give specific time in the gym, make sure you do it at least three times per week. It doesn’t matter how busy your schedule is, people just maintain the exercise routine. Exercise prevents sarcopenia, which is a great benefit as we age.
Increase Protein Intake
Protein is an essential dietary element for building muscle fibers, and everyone is recommended 0.8 grams of protein for body weight. Every man and woman requires taking a specific amount of protein to reduce sarcopenia. You all need to determine how much protein your body needs, so multiply the body’s weight by 0.45. It gives your body Kgs and then multiplies the number by 1.2 recommended grams of protein per day. Add high protein snacks to your diets, such as meat, poultry, and fish. We want you to choose protein wisely. How much protein is required doesn’t matter. It matters what type of protein you are consuming to prevent muscle loss. Dietary proteins are made up of many kinds of amino acids. Certain types of amino acids are essential for the body to preserve body muscle mass. You should take Whey protein, Natto, Raw Milk, Yogurt, Raw cheese and free-range eggs. Eating enough protein is essential to building and maintaining healthy muscle mass. Make sure you are taking after exercise or any physical activity such as strength training. Eating protein before and after exercise helps to increase muscle recovery, which promotes muscle synthesis.
Avoid alcohol consumption
People who are drinking too much alcohol will have weak muscles over time. It’s essential to avoid alcohol as much as possible to reduce sarcopenia. Alcohol consumption promotes low muscle mass and strength, muscle pain and cramps. Alcoholics need to consult a rehab center because alcohol consumption removes essential nutrients from the body and triggers inflammation, increasing sarcopenia. Rehab centers help out people with different recovery programs. These treatments could be expensive for many of you, but new directions behavioral health rehab centers have partnered up with other health insurance providers to offer high-quality recovery programs to the addicts. They cover detox, inpatient and outpatient rehab and long term residential programs. Get yourself registered today for the treatment because this addiction is harmful to your health.
Reduce Proinflammatory Foods
You people need to reduce the pro-inflammatory foods to avoid high fructose corn syrup and Trans fats. Avoid processed foods because these are the main causes of inflammation and trigger sarcopenia. Processed foods are higher in omega-6 fatty acids, required for the body but in a certain amount. Keep a balance between omega-3 fatty acids and omega-6 fats to reduce inflammation. Refined sugars and carbs are more prone to inflammation. Limit refined grains, which are also essential in an anti-inflammatory diet.
Vitamin D
Supplements would definitely be low in nutrients to improve muscle function and muscle mass. Low blood levels of Vitamin D cause lower muscle strength and increase disability in people. You need to work on vitamin D deficiency and ask doctors for specific supplements, and sunshine is a great source of this nutrient.
Quit smoking
Poor lifestyles cause sarcopenia. Smoking leads you to a poor lifestyle and takes away your interest from physical activities. Men and women who are used to smoking would have lower relative skeletal muscle mass than those who never smoked. Tobacco smoking increases the chances of sarcopenia, so you should avoid this and stay away from electronic cigarettes.
Hormone Balance
Hormonal factors affect muscle mass, and people in their 40s are required to track hormone levels. Essential deficiencies of hormones such as growth hormone and testosterone would be treated with supplementation. There are so many ways to balance hormones naturally to prevent muscle loss. The hormonal balance would directly affect sarcopenia, and menopause is directly linked to hormone concentration in middle-aged women. Hormonal changes and balance would play a role in sarcopenia in older women.
Increase Omega-3s
You need to increase the intake of omega-3 fatty acids, which act as anti-inflammatory effects. Omega-3 fatty acid supplementation preserves muscle mass under so many physiological conditions. Fish oil has omega-3 fatty acids to slow down the normal decline in muscle mass and is a therapeutic approach for preventing muscle mass. It helps to maintain physical independence in adults. You need to take flaxseed oil supplements and fish oil to increase the omega-3 acid intake.
Final thoughts
These are the ways to keep the muscle mass strong. Sarcopenia causes frailty, problems with mobility and fractures. You should incorporate exercise and other physical activities into the routine to reduce these issues. Consumption of anti-inflammatory foods would help to get rid of this. You definitely need to consult with a doctor to overcome this disease and get a better diet plan.