How Much You Really Need to Fight
Muscle Loss
You closely monitor your blood pressure, cholesterol, and weight. However, how recently have you been concerned about your muscle mass? This underappreciated indicator is a powerful indicator of independence, energy, and lifespan. The shocking reality? Adults lose 3–5% of their muscle mass every ten years after the age of 30, and after 70410, this rate rises to an alarming 15%.
.png "How Much You Really Need to Fight Muscle Loss")
This may result in the loss of over 25% of your muscle mass by the age of 70. Sarcopenia, an age-related deterioration, is more than just a loss of tone. It has been connected to metabolic slowness, loss of independence, increased frailty, and a 2.3-fold greater risk of fractures from falls110.
Loss of muscle is not unavoidable. However, combating it calls for focused, persistent work. Let's examine the precise amount required in each important region.
Strength train
It's the best method for preserving or gaining muscle. "You're challenging your muscles when you strength train, and that will make them stronger," Carter adds. "Muscle produces more muscle tissue in response to the challenge."
Strength training is advised by the American College of Sports Medicine two to three times a week, with eight to ten repetitions of a single exercise for each of the body's major regions: the arms, shoulders, back, legs, hips, and chest.
Carter advises choosing a weight that feels comfortable because some research indicates that 12 to 15 repetitions with lesser weights can be beneficial.
But if you've never done strength training before, start with exercises that use your own body weight to create resistance. A great place to start is with these four surprising health advantages of strength training.
Once you feel confident performing those exercises, try using modest weights or a resistance band. According to Carter, the band or dumbbell you select "should feel challenging but not impossible." Not using any weights? Soup cans, water bottles, or even a small bag filled with a few books can be used as a substitute.
On non-consecutive days, do one or two strength training sessions every week. As you gain strength, you can use a heavier weight and increase the frequency to two or three times each week.
Pile on the protein
.png "How Much You Really Need to Fight Muscle Loss")
Eating enough protein has long been known to aid in the development and maintenance of muscle. According to recent research, increasing your protein consumption may help prevent the loss of muscle mass that comes with aging.
Eating 0.5 grams of protein per pound of body weight greater than the current standard may dramatically boost muscle mass, according to a 2020 study published in Nutrients.
The elder guys in the study were the subjects. However, according to the American Journal of Clinical Nutrition, additional studies reveal that older women can grow muscle by consuming 30% more protein than is advised by current dietary standards. For comparison, persons 50 years of age and older are currently advised to consume 46 grams of food per day for women and 56 grams for men.
Why is this effective? "The older adults will not be able to generate new proteins for their cells from food as well as the younger ones when they sit down to the same plate of protein," Carter says. Put it down to yet another age-related problem.
You won't be required to perform a lot of math. "Just eat more protein than you think you need," Carter adds, summarizing the findings of these research. In addition to the well-known beef, turkey, hog, and chicken, other healthy protein sources are:
Fish
Quinoa
Beans
Tofu
Lentils
Low-fat Greek yogurt
Eggs
Cottage cheese
Milk
According to Carter, elderly persons can only digest roughly 30 grams of protein after a single meal. For this reason, she advises dividing it up throughout the day rather than eating it all at once.
Follow a heart-healthy diet
Carter states that while protein is the most important nutrient for your muscles, everything else you eat has an impact as well.
For instance, omega-3 fatty acids, which are present in avocados, almonds, fatty fish, and olive oil, as well as vitamin D, promote muscular health. The heart-healthy Mediterranean diet makes extensive use of these nutrients.
In summary, according to Carter, if a food is excellent for your heart, it's also good for your muscles. Eat a lot of fruits, vegetables, and entire grains. Ask your doctor or healthcare provider if you should have your vitamin D levels evaluated because it can be difficult to acquire enough of it from food. If you don't succeed, they might suggest taking a vitamin D pill.
Stay active
The best way to maintain muscle mass, according to McCormick, is to be as active as you can all day long. The age-related decline in strength is accelerated by inactivity, she claims.
When you're at home, look for chances to move more. A few suggestions: During ad breaks, elevate your legs or knees. To get to your mail, take the longest route. When you're on the phone, pace the hall. One piece at a time, fold the clean laundry.
By prioritizing those muscles, you can maintain your strength and independence well into old age.
Disclaimer: "This is not advice for doctors. See a physician before beginning a new diet or exercise regimen."
.png)
.png)
.png)
.png&description=How Much You Really Need to Fight Muscle Loss){kind=link}
0 Comments