As you age, your body undergoes many different changes. One common age-related transition is the loss of muscle mass, which can occur at a close rate 3% loss of strength With each passing year once you enter the middle of adulthood. This is also known as sarcopenia.
“Sarcopenia, or age-related muscle loss, can start as early as your 30s and can result in approximately 15% muscle loss due to aging throughout your lifetime,” Trieste Best, MPH, RD, LD, Registered Dietitian Balance Wan Supplements. And although this cannot always be avoided, It can be slowed down by our diet and lifestyle. “
Fighting sarcopenia involves a focused balance between movement and nutrition, with things like a sedentary lifestyle A lack of dietary protein is a common cause of accelerated muscle aging. But when it comes to diet, it may take more than just adding protein.
Read on to learn more about beneficial eating habits that you can incorporate to slow down the muscle aging process, and for more healthy aging tips, check out the 6 best breakfasts to slow down aging.
One of the most basic eating habits to watch out for when it comes to slowing muscle aging is making sure you’re consuming enough high-quality protein.
“All animal food sources are complete proteins, and plant sources of complete protein include hemp seeds, quinoa, tofu, edamame, tempeh, nutritional yeast, and a blend of beans and rice,” Best says.
A complete protein contains all nine essential amino acids, which our bodies do not produce on their own, which means we need them from the food we eat. Most plant proteins such as vegetables are considered incomplete proteins, but if you have a balanced diet, you can still reach your desired amino acid profile.
And while some people may feel they need a specific amount, Lisa Young, Ph.D., RDNauthor Finally full, finally skinnyAnd the A member of our Medical Expert Advisory Board says you may not need to focus too much on this.
“Instead of focusing on the minute grams with people (which tends to confuse them), I’d advise making sure you include protein at every meal such as milk, yogurt, eggs, chicken, fish, lean meat, nuts, and beans.”
According to Best, another important habit to follow to protect your muscle strength is to incorporate plenty of omega-3 fatty acids into your daily diet.
“Omega-3s are associated with muscle health due to their anti-inflammatory nature,” Best says. “The lower the rate of inflammation in the body, the less likely muscle cells are to break down or become damaged.”
You can get omega-3 from many types of fish, seeds, and nuts, or you can take an omega-3 pill.
Vitamin D is important for your bone health, your mental health, the absorption of calcium in your body, and the health of your muscles, too.
“Vitamin D is another important factor in your diet to prevent muscle breakdown because it helps with muscle protein synthesis and is also an anti-inflammatory in the body,” Best says. “Many foods rich in vitamin D are fortified with this vitamin and include juices, milk, yogurt, and cereal.”
Similar to omega-3s, if you feel that you are not getting enough vitamin D through your daily diet, you can supplement that as well. However, speak with a doctor before taking the supplement, because it is also possible that you are taking too much of this vitamin.
The calories you eat, whether increased or decreased, can play an important role in helping to fight sarcopenia as you age. Whether you need more or less depends entirely on what your doctor recommends.
What we mean by this is that for some, it’s common to not get enough calories that are rich in nutrients as you age due to age-related changes in appetite. This nutritional deficiency can contribute to accelerating muscle aging. But for others, a calorie restriction plan may actually help with muscle aging.
According to a study published in the journal agingRestricting calories without losing nutrients can help build muscle protein, delay atrophy, and improve overall muscle strength. However, you should definitely talk to your doctor about your individual needs when it comes to calorie intake.
Protein is definitely an important nutrient for your muscle strength, but it’s important not to forget to include healthy carbs as well.
according to Cleveland ClinicCarbohydrates are essential for building muscle strength because of the energy they provide your body for exercise and adequate exercise. Harvard Health He also suggests combining a source of protein and carbohydrates after a workout to help build more muscle.
In one study more than 800 old KoreansIt was found that a combination of important nutrients such as carbohydrates, protein, fiber and some vitamins such as zinc, vitamin B6 and carotene were beneficial in reducing the risk of sarcopenia. As you consider meals to cook for yourself and fulfill these nutrition suggestions, think of ways you can get plenty of protein while still consuming healthy carbohydrates. Examples include lean chicken breast with vegetables and sweet potatoes, or fish with rice and vegetables.
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