5 Ways to Combat Muscle Loss!
The ways to fight muscle loss in a simple and natural way work, as this is very common as you get older. This is a result of the aging of the body, something called sarcopenia. You don’t have to accept that you’re going to start losing muscle once you hit your 30s. You can arm yourself with knowledge.
Below are 5 things you can do at home to combat muscle loss as you age. All are simple and can be done without major expense or inconvenience.
Ways to combat muscle wasting:
Eat protein :
Eating more protein is one of the ways to fight muscle wasting. Also, as we age, bodies require more protein to maintain muscle mass.
The recommended dose of protein for those over 64 should be 1.2 to 1.5 grams per kg of body weight. Also, eating regularly throughout the day allows for better use and absorption.
Exercises:
Regardless of age, exercise is always important. However, as we age, it becomes even more important. Also, after age 30, people start to lose muscle faster. Making time for exercise is critical.
Find a style you like and exercise three days a week. Stationary bikes, ellipticals, treadmills – all of these can be used at home. Also, if you feel like getting out of the house, take a ballroom dancing class. This will definitely get your heart pumping and training your muscles at the same time.
Resistance training:
This is one of the ways to combat muscle wasting. Not to be confused with aerobic exercise, resistance training should also be performed. If using weights is scary, try lifting full milk bottles at home. A plethora of exercises can be found online that can be done from the comfort of your own home.
Vitamin D :
The consumption of vitamin D is fundamental and one of the ways to fight muscle mass loss. Also, taking supplements can be dangerous and not always beneficial. The best way to get these vitamins is through your diet, so try eating some of these vitamin D -rich foods : wild salmon , beef liver, egg yolks, canned fish or shiitake mushrooms.
Magnesium:
Including enough magnesium in your diet is also critical to maintaining muscle mass. Also, some foods are rich in magnesium , such as walnuts , spinach , milk , bananas , and dark chocolate.
By practicing these 5 simple items, you should control your body and prevent muscle loss while staying healthy and active.