Did you know that people over the age of 40 can lose up to 8% of their muscular mass every decade? The rate of decline may double after the age of 70.
Around one-third of people over the age of 50 suffer from sarcopenia or progressive muscle loss.
Muscles are necessary for organ function, skin health, immunity, and metabolism, as well as for everyday activities such as picking things up, reaching for something, opening a jar, and getting out of a chair.
To put it another way, maintaining muscle mass as you age is essential for a happy and healthy existence.
“Muscle loss is an aging issue that is rarely mentioned, and people accept its symptoms, such as a loss of strength and energy, as a normal part of growing older,” explains Ganesh Kadhe, Associate Director Medical and Scientific Affairs at Abbott Nutrition.
“Muscle fitness, on the other hand, can often foretell how we will age while remaining active and independent.”
The good news is that by taking the proper precautions, you can help to avoid or delay muscle loss. Muscle loss is unavoidable as we get older, but it doesn’t have to be.
Start following the guidelines below to fuel and keep muscles fit for years to come to stay strong as you age!
1. Exercise on a regular basis, particularly resistance training, to keep your muscles and strength in good shape.
2. Consume a high-protein diet consisting of lean meats, eggs, and beans; aim for 25-30 grams of protein every meal.
3. Eat a well-balanced diet rich in fruits, vegetables, whole grains, proteins, healthy fats, and essential vitamins and minerals such as calcium and vitamin D.
4. Other muscle-building substances, such as HMB, should be considered.
5. To manage illness-related muscle loss, talk to your healthcare practitioner about diet, especially if you are ill, hospitalized, or recuperating from surgery.