The loss of muscle mass is part of the natural aging
process. But research shows that we can do a lot about it.
Changes in hormones, a lack of exercise or diseases such as arthritis that
cause inflammation - all of these can lead to muscle breakdown . But
the most common reason is simply aging. That doesn't even mean the mature
years: From our 30th birthday we lose three percent muscle mass every year ,
and a sedentary lifestyle can even make that worse. techqueer
Less musculature means that you feel more limp and are less
mobile . In addition, the risk of falls and broken bones
increases. The following tips will help you ensure this chalice passes you
by.
More activity!
The best way to counteract muscle breakdown is to use
them. So get your heart rate up ! You do not
have to be marathon runner right away - walking is also very
effective. Your pace is just right if it makes you pant a little.
Cycling, hiking, moderate jogging, swimming, and even gardening are also good
practices. Mobility and balance keep you from falling, so how about yoga or
tai chi ?
Tip: If your bladder muscles are a little overwhelmed by the
new sportiness, the Always Discreet insoles support you with
bladder weakness . They are ultra-thin, flexible and offer excellent
protection.
More power!
Ideally, you combine aerobic workouts twice a week
with moderate strength training , for example with exercise bands
or your own body weight. Squats, lunges and pushups can vary in difficulty. At
the beginning, simply bend your knees less deeply, or put your knees on your
knees instead of your feet during the push-ups. At some point you won't
need that anymore.
You can find many free instruction on YouTube and other portals on the
Internet . Alternatively, you can get a training DVD or
have a personal trainer guide you. In any case, approach the
whole thing systematically and lay downfixed sports days.
More protein!
Protein stimulates muscle tissue to grow. However, more
and more protein is needed for this process over the years. Experts
therefore recommend 20
to 30 grams of protein per meal . Eggs, yogurt, fish
and legumes are particularly rich in this nutrient. A few information for
orientation:
- Egg: 6 grams of
protein
- half
a can of kidney beans: 8 grams of protein
- Chicken
breast: 30 grams of protein
- Salmon
fillet: 21 grams of protein
If you feel that your diet is unable to cover your daily
protein requirement, a dietary supplement can make
sense. But talk to your doctor about it beforehand.
More nutritious things!
What your
menu now also needs are nutrients that turn on the turbo for protein
utilization and provide you with everything you need. The amino acid leucine regulates
the muscles and is found in meat, fish, eggs and soy.
It has also been proved that people with vitamin D deficiency are
more at risk of muscle loss in old age. The so-called sun vitamin is
produced by the body through exposure to the sun, 10 to 15 minutes per day is
sufficient. In winter you can help by eating high-fat fish, egg yolks,
cheese and liver or by taking a vitamin D3 supplement .
Another important benefit of fish: the high proportion of omega-3 fatty
acids. They have anti-inflammatory effects and stimulate muscle
growth. Nuts and seeds (for example, chia and flax) are also rich in
it.
Lastly, fruits and vegetables provide loads of vitamins, minerals,
and antioxidants that help protect your muscles. So fill half of your
plate with it - as colorfully as possible.
