Did you know that your body composition changes as you age?
Yes, I know…Im not thrilled by that news either!
Age-related bone loss (osteopenia and then osteoporosis if severe) we are mostly familiar with, but are you aware that a similar age-linked phenomenon affects your muscles as well?
The process is called sarcopenia – loss of muscle mass that occurs with ageing. All this can lead to weakness, loss of function, decreased strength and power, mobility problems, decreased balance and activity levels and increased stiffness.
Now for the good news!
There are easy ways to prevent or even reverse age-related muscle-loss.
- Get your Vit D levels checked and if found deficient, see a doctor or a nutritionist about supplementing. Adequate Vit D levels assist in protein synthesis which prevents muscle loss. 10-15 minutes daily sun exposure will help your Vit D levels also.
- Consume Omega-3 fatty acids from fatty fish like salmon, sardines, mackerel, and nuts and seeds. They reduce inflammation in the body. Inflammatory processes take a toll on muscle strength and function.
- Eat quality protein. Research shows that the inclusion of 25-30 grams of protein in each meal can stimulate muscle protein synthesis, thus preventing muscle loss when you get older.
- Keep moving! Physically active people are shown to maintain their muscle mass and strength.
- Do resistance training. It is the best way build or preserve muscle mass. Weights, kettlebells or resistance bands are all equally effective. 2-3 times per week is enough to reap the benefits.
Lifelong health, why not!
By Justyna Kalka
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