Factors that reduce muscle mass
Nowadays it is very common among us to get our muscles weaker as we get older.
These factors may affect your muscles
- Inflammatory factors change
- You may gain fatty tissue more than muscle mass
- Chronic disease can play a role
- The natural process of how cells die and regenerate changes
- Decrease in activity level as we get older.
Sarcopenia is an age-related muscle loss and it is common.
You will lose around 5% of your muscle mass per decade after your 30s.
But there are some healthy steps to maintain your muscle mass as you age.
1.Eat protein:
proteins are broken down into amino acids and used to build muscles.
- Train the resistance:
Build the muscle mass by having a routine of daily strength training. Consult a physician before it.
- Increase your omega 3s: Omega 3s are anti-inflammatory. These can improve the rate of muscle protein synthesis.
- Let your vitamin D levels increase:
Vitamin D plays an important role in building muscle strength. Sun is a good source of vitamin D, exposure to the sun can help your body synthesize vitamin D from raw materials. But one who is above 60, takes four times as long as an average human. So it’s better to consult a physicist and can have vitamin D supplements.
- Concentrate on less strain aerobic exercises:
Walking is a great exercise. Walking at break times in your job can maintain muscle mass. Walking can also help muscle repair.
- Evaluate your diet
Choosing a low protein, low-calorie diet to lose weight may be harmful to muscles. Build healthy muscle by eating enough proteins.
- Control Chronicle diseases
Diseases like diabetes may lose your muscle mass. Make a solid plan to keep the level under optimum control.
