So you might already have an idea that as we grow our muscle also grows. This automatically means that as we grow older our muscles tend to increase in size. But this isn’t true throughout life. When you get to a certain age your muscles start to shrink and get smaller. This is what is known as muscle loss. And this commonly seen in elderly people. Because as a person ages the muscles tend to become smaller and even lose their function. That’s why people keep asking what can you do to prevent old age muscle loss. You’ll find out here.
When it comes to aging there is actually very little that you can do to control some things that would happen. But even at that, there are still a few things you can do that can help out. That’s why we’ll be taking you through some things that you can do to prevent muscle loss.
Some of these things would work differently for different people. But it’s expected that you would be able to prevent muscle loss a bit with these tips. Keep scrolling if you want to find out more.
Old Age and Muscle Loss
For most adults, they reach their peak for muscle building at the age of 30-40. And right after reaching the peak, there is a decline. There is a gradual loss of muscle and then the steady-state starts as one grows older. The loss of muscle mass in old age is known as sarcopenia. And this tends to happen really fast. If a person is inactive after the age of 30 they can lose more than 3-5% of their muscle mass.
Well, there is no level where we can say that sarcopenia is present. That’s why any form of muscle mass loss in old people is known to be sarcopenia. And it becomes a cause of concern because there’s a big relationship between muscle strength and muscle mass. Sarcopenia affects a lot in an elderly person.
Is there anything you can do to stop muscle loss? Of course yes! There are certain things you can do to build your muscles and prevent the loss of muscle. Let’s take a look at some of the things you can do.
What Can You Do To Prevent Old Age Muscle Loss?
When you are experiencing muscle loss as you grow older the worst decision you can make is having a sedentary lifestyle. You have to adopt a moderately active lifestyle. One of the biggest tools you can use in dealing with muscle loss is exercise. With exercise, you are able to increase your muscle strength as well as the mitochondrial enzymatic activity in the body.
If you do more resistance exercises it would help with reducing frailty. And at the same time improve your muscle strength. You can opt for exercises for most days of the week. If it’s not convenient for you then you can reduce it to about 3 days a week.
Take more protein
As you may already know, protein is one of the major nutrients needed by the body. They are very important for building and also repairing muscle fibers. The recommended daily intake is about 50g of protein a day.
But according to research, it has been found out that as a person grows older, around 65 years of age they need more protein intake. Good sources of protein are milk, egg, fish, and meat. You can also get high-protein snacks that you can include in your diet.
Take more Omega-3s
So it has been found out that omega-3 fatty acids are known to have an effect on the metabolism of protein in the body. There are studies that have been done, and it has been found out that omega-3 fatty acids actually help improve the synthesis of muscle protein. They have also been found to help preserve muscle mass in different conditions.
The omega-3 fatty acid is known to have anti-inflammatory effects. And according to experts, this might actually be of value when it comes to dealing with sarcopenia. For good sources of omega-3 fatty acids, you can opt for flaxseed oil and fish oil.
There are certain hormonal factors that can actually affect the muscle mass of a person. As a person grows older there can be certain imbalances in hormones. And when this happens it affects both the strength and the mass of the muscle.
Some of the hormones are growth hormones, testosterone, and DHEA. If this is the case there are ways you can balance the hormones naturally. Hormone balance mostly affects women. That’s why it is believed that hormonal changes in women can really affect muscle loss.
Eat more anti-inflammatory foods
It has been found out that chronic inflammation is known to have an effect on muscle loss. When it comes to consuming more anti-inflammatory foods you have to stay away from preserved foods.
You also have to make sure that you’re on a balanced diet. Some of the anti-inflammatory foods you can opt for are blueberries, pineapple, green leafy vegetables, salmon, and walnuts.
Reduce alcohol intake
Taking so much alcohol has also been linked to having weak muscles. That’s why it’s very important that as an adult you watch how much alcohol you’re consuming a day. If you already have muscle loss then you might want to review your alcohol intake. It’s advisable that you quit taking alcohol if you can.
Many people that have abused the intake of alcohol have problems with the skeletal muscle generally. The thing with alcohol is that they remove important nutrients from the body. And this, in the long run, has great effects on the body.
This happens to be another lifestyle habit that has been linked to muscle loss at old age. It is known to be associated with other poor habits like a sedentary lifestyle and also poor nutrition. All these come together to affect muscle loss and mass. Tobacco smoking is actually one of the risk factors for having sarcopenia. That’s why it should be avoided.
So there you have it. These are some of the things you can do to prevent old age muscle loss. And you can be sure that these would be quite effective for old age muscle loss.