It’s no secret that muscle mass decreases as we age. In fact, research has shown that most people lose about 60% of their muscle mass by the time they reach 70 years old. This can lead to a number of health problems, including an increased risk for injuries, obesity, and even death. So how can you avoid losing muscle as you age? In this article, you will find some tips from the experts on how to maintain your muscle mass and stay healthy as you get older.
As you age, it’s important to take steps to avoid muscle loss. Here are 10 tips to help you avoid avoid muscle loss:
The first and most important step to take in order to avoid muscle loss as you age is to stay active. That means getting up and moving around regularly, even if it’s just for a short walk around the block. Regular physical activity helps keep your muscles strong and healthy. It also helps improve your balance and coordination, which can help you stay safe as you age.
Strength Train Regularly
In addition to staying active, it’s also important to strength train regularly. Strength training helps keep your muscles strong and can help you maintain your muscle mass as you age. It’s a good idea to strength train at least two to three times per week.
Eat A Healthy Diet
Eating a healthy diet is another important step to take in order to avoid muscle loss as you age. A healthy diet includes plenty of fruits, vegetables, and whole grains. It also includes lean protein, such as chicken, fish, and tofu. And it includes healthy fats, such as avocados and nuts. Avoiding processed foods and sugary drinks is also important for maintaining muscle mass as you age.
Get Enough Protein
Getting enough protein is essential for preventing muscle loss as you age. Protein helps build and maintain muscle mass. It’s a good idea to include protein-rich foods at every meal. Good sources of protein include chicken, fish, tofu, beans, lentils, eggs, and nuts.
Get Enough Calories
It’s also important to get enough calories if you want to avoid muscle loss as you age. If you’re not getting enough calories, your body will start to break down muscle tissue for energy. So make sure to eat enough food to meet your daily calorie needs.
Avoid Drinking Alcohol
Drinking alcohol can lead to muscle loss as you age. That’s because alcohol dehydrates your body and can interfere with protein synthesis. So if you want to avoid muscle loss, it’s best to avoid alcohol or drink in moderation.
Smoking can also lead to muscle loss as you age. That’s because smoking impairs your overall health and can reduce the amount of oxygen that reaches your muscles. So if you want to maintain your muscle mass, it’s best to avoid smoking.
Get Enough Sleep
In addition to eating well and staying active, it’s also important to get enough sleep. Getting enough sleep helps your body recover from the day’s activities and can help reduce the risk of muscle loss. Most adults need around seven to eight hours of sleep per night.
Chronic stress can also lead to muscle loss as you age. That’s because stress can cause your body to release cortisol, a hormone that can break down muscle tissue. So if you want to avoid muscle loss, it’s important to find ways to manage stress. Some effective methods of stress management include yoga, meditation, and deep breathing.
See Your Doctor Regularly
Last but not least, it’s important to see your doctor regularly. Your doctor can help you manage any health conditions that may be contributing to muscle loss. They can also provide guidance on how to best avoid muscle loss as you age.
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Ruby is a professional fitness coach and a motivational person, who worked for some of the U.K's best Gyms, and helped many women to reach their fitness and health goals throughout her career. Ruby is committed to sharing all her knowledge to help you get the fitness results you dream of.