Five ways to stay strong as you age, maintain muscle


New DelhiDid you know that people over the age of 40 can lose up to 8 percent of their muscle mass every decade? After the age of 70, the rate of reduction can double.

Sarcopenia, or advanced muscle loss, affects about a third of individuals over the age of 50.

Muscles are important for organ function, skin health, Immunity and metabolism, as well as normal bodily functions such as lifting things, reaching for something, opening a jar or getting out of a chair.

To put it another way, as you get older, it is important to maintain muscle mass to lead a happy and healthy life.

“Muscle loss is an aging factor that is rarely discussed, and people take for granted its signs, such as strength and energy,” says Ganesh Kadhe, associate director of medical and scientific affairs at Abbott Nutrition. Deficiency is a natural part of aging.”

“However, muscular fitness can often predict how we will age and remain active and independent.”

The good news is that you can help, prevent or delay muscle loss by taking the proper precautions. While muscle loss is inevitable as we age, it doesn’t have to be.

To stay strong as you age, start following the tips below to keep the muscles fueled and fit for years to come!

1. attached to regular exercise, including resistance training, to maintain muscle mass and strength.

2. Eat a good source of protein from lean meats, eggs and beans; Aim for 25-30 grams of protein at each meal.

3. Choose a balanced diet full of vegetables, fruits, whole grains, protein, healthy fats and key vitamins and minerals such as calcium and vitamin D.

4. Consider taking other muscle health ingredients like HMB.

5. Talk to your healthcare provider about nutrition, especially if you are sick, hospitalized or recovering from surgery, to manage muscle loss related to illness.

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