Are you worried about age related muscle loss?
Age related loss of muscle tissue is natural, but you can prevent it. But if you’re trying to beat the effects of aging, it can be daunting to know where to start.
Don’t worry, we’re here to help! Read on for these five proven tips for stopping age related muscle loss.
What is Age Related Muscle Loss?
Once you reach middle age, adults will start to lose 3% of their muscle strength each year. The happens because there is an imbalance between the signals that tell your muscles to grow or tear down.
Anabolism is the process of cell growth, and catabolism is the process where cells tear down. For example, growth hormones work with protein-destroying enzymes.
This helps keep muscles stable through:
- the growth cycle
- stress & injury
- muscle breakdown
The growth cycle is constant, and when there is the right balance, your muscles can keep more strength. But, as we age, our bodies start to become resistant to the normal signals for growth. This tips the balance away from muscle growth towards muscle loss.
1. Get More Protein
What you eat is important when it comes to building muscle. For muscle mass, protein is the king food you need to get enough of. The body will break it down into amino acids, this is then what it uses to build muscle.
But, for men, as they age, they can experience anabolic resistance. This lowers their ability to break down protein and synthesize it into amino acids.
Nutritional experts recommend that older people eat a higher daily amount of protein to combat age related loss of muscle mass and strength. And it should come from a variety of sources, like:
- chicken & turkey
- diary (milk & cheese)
- pumpkin seeds
- peanut butter
- soya & beans
You can also find protein from a variety of shakes and powder supplements. It’s an easier way to get a protein boost without worrying about overeating.
2. Get Gentle Exercise
Everyone knows the immense benefits of walking, cycling, and swimming. They work the heart and keep them in good ticking order. But most people don’t realize how important weight-bearing exercise is.
When building muscles, you need to incorporate some weight lifting or carrying. If you stay active as you’re getting older, it’s a good idea to take up an aerobics class that uses light weights.
If you don’t exercise at all, then your muscles will atrophy, or decrease where they aren’t used. So, a small degree of exercise is better than none at all. At the least, try to keep up regular movement.
3. Take Supplements
SARMs are supplements that increase androgens (male hormones) in the body. They work by binding androgen receptors. This then signals for the body to start building muscle. It also tells the body to start burning fat.
SARMs first started in the 1900s as a way to help lessen the effects of muscle wastage for cancer patients. They were shelves fast though until research picked back up in the 1990s.
After detailed clinical testing, the first version of SARMs launched called LGD-4033. Ever since people have gotten great results from SARMs like:
If you’re interested in learning about SARMs further and how they can help, click to learn more.
4. Raise Your Levels of Vitamin D
To work at their best, your muscles need vitamin D. It’s a nutrient that impacts the synthesis of proteins. It also is vital for muscle contraction and strength, so with more vitamin D, they will work better.
Most of our vitamin D comes from sunlight exposure. Getting out in the sun for only 15 minutes a day can help raise levels. The best time to get out for vitamin D is between 11 am to 3 pm from April to October.
But not every area offers us all the vitamin D we need. Boosting it with your diet will be vital, especially during winter. Foods that are rich in vitamin D include:
You can also get vitamin D supplements which are an easy way to keep this nutrient at the levels you need.
5. Get More Rest & Sleep
A big misconception is that older people need to sleep less. Research has told us that as you get older, you still need to get 7-8 hours of sleep like younger adults. The only thing that changes as we age is the pattern and nature of the sleep we get.
As you get older, you may notice you start to get sleepy and tired earlier on in the evening. You might fall asleep and then wake up early in the morning as a result. Another issue is a lot of people find it harder to fall asleep when they go to bed, suffering from insomnia.
Try to reduce the amount of caffeine you drink, as too much can affect your sleep rhythm. As you age, it’s better to switch to decaf or herbal options instead and cut caffeine completely. It’s also a good idea to take naps to top up your body. Read more about Testo Prime, a body building product.
The more rested you are, the more energy you will have throughout the day. This means more exercise, or socializing; keeping you active and using your muscles.
Don’t Stress About Age Related Muscle Loss
So, there you have it! Now you know these 5 top tips for how to prevent age related muscle loss.
The key is to adjust to your body’s changing needs. Supplement more protein and vitamin D into your diet, to help your body build and keep muscle mass. Get light weight-bearing exercise, stay active, and make sure your body gets the rest it needs.
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