The breakdown of muscle mass is part of the natural aging process. But research shows that we can do a lot about it.
Changes in hormones, a sedentary lifestyle, or diseases such as arthritis that cause inflammation – all of these can lead to muscle breakdown. But the most common reason is simply aging. Unfortunately, that doesn’t even mean the mature years: From our 30th birthday, we lose three percent muscle mass every year, and a sedentary lifestyle can even make that worse. The following tips will help you ensure this chalice passes you by.
More activity!
The best way to counteract the breakdown in muscles is to use them. So get your heart rate up! You don’t have to be a marathon runner right away – walking is also very effective. Your pace is just right if it makes you pant a little.
Cycling, hiking, moderate jogging, swimming, and even gardening are also good practices. Mobility and balance keep you from falling, so how about yoga or tai chi?
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More power!
Ideally, you combine aerobic workouts twice a week with moderate strength training, for example, with exercise bands or your own body weight. Squats, lunges, and pushups can vary in difficulty. At the beginning, simply bend your knees less deeply, or put your knees on your knees instead of your feet during the pushups. At some point, you won’t need that anymore.
You can find lots of free instructions on YouTube and other portals on the Internet. Alternatively, you can get a training DVD or have a personal trainer guide you. In any case, approach the whole thing systematically and lay down fixed sports days.
More protein!
Protein stimulates muscle tissue to grow. However, more and more protein is needed for this process over the years. Experts recommend 20 to 30 grams of protein per meal. Eggs, yogurt, fish, and legumes are particularly rich in this nutrient. A few information for orientation:
- Egg: 6 grams of protein
- Half a can of kidney beans: 8 grams of protein
- Chicken breast: 30 grams of protein
- Salmon fillet: 21 grams of protein
If you feel that your diet is unable to cover your daily protein requirement, a dietary supplement can make sense. But talk to your doctor about it beforehand.
More nutritious things!
Your menu also needs nutrients that turn on the turbo for protein utilization and provide you with everything you need. The amino acid leucine regulates the muscles and is found in meat, fish, eggs, and soy.
It has also been proven that people with vitamin D deficiency are more at risk of muscle loss in old age. The body produces the so-called sun vitamin through exposure to the sun, 10 to 15 minutes per day is sufficient. In winter, you can help by eating high-fat fish, egg yolks, cheese, and liver or by taking a vitamin D3 supplement.
Another important benefit of fish: the high proportion of omega-3 fatty acids. They have anti-inflammatory effects and stimulate muscle growth. Nuts and seeds (for example, chia and flax) are also rich in them.
Lastly, fruits and vegetables provide loads of vitamins, minerals, and antioxidants that help protect your muscles. So fill half of your plate with it – as colorfully as possible.