As we get older, our biological clock starts to slow down the cells and lead to aging. When your body starts to age, this is due to Sarcopenia – a medical term for age-related muscle loss. While we try to prevent it, it will happen to all of us in varying degrees.
According to the Muscle, Ligaments, and Tendons Journal, studies show that our bodies lose an average of ½ – 1% of lean muscle mass every year, starting in our thirties. However, for those who eat a healthy diet and follow regular exercise, the loss of muscle mass will become less drastic that those who follow improper diets and a sedentary lifestyle.
In this guide, we will discuss 5 ways you can combat age-related muscle loss.
Follow Regular Exercise
Age-related muscle loss can play a huge effect on your quality of life and overall health. To help combat the signs of muscle loss, maintaining an active lifestyle and regular muscle training will become the most effective way to slow down the process.
Join a Health & Wellness Group
A healthcare center will provide useful programs that offer comprehensive health education, outreach programs, and help on how to maintain a healthy lifestyle and reach your full health potential.
Eat Plenty of Protein
As you get older, you will need to increase protein intake to help maintain muscle and stimulate growth. You will need to include protein throughout your daily meals and add about 20 grams per meal, three times a day.
Target Muscles
Weight training is crucial to combating age-related muscle loss as it is a great way to activate the muscles to grow and maintain strength. According to the Journal of Sports Science & Medicine, seniors in their 60’s and 70’s who start weight training develop larger muscles and those in their 40’s.
Aim for at least 150 minutes of moderate exercise a week in addition to three sessions of weight training to help build muscle and improve strength.
Don’t Skip Carbs
Eating carbohydrates will give you the energy to train and lift weights. Without it, your body will become weak and unable to grow stronger muscles. Consuming more protein won’t necessarily enhance muscle building. However, protein will help to maintain your health. Eat protein-rich foods such as eggs, fish, lean meat, milk, yogurt, tofu, nuts, and protein powder.
Furthermore, it is important to stay patient with your body. If you think you are following all the right steps but still have trouble with muscle loss, be sure to consult your doctor and talk with a dietitian right away.