How to prevent muscle loss as you age

As you get older, changes in your sex drive, energy levels and memory are all things you have to contend with.

But what you may not realize is the loss of muscle and strength a preventable medical condition known as sarcopenia can impact older Americans too.

Between 5 and 13 percent of people age 60 to 70 and between 11 and 50 percent of those age 80 and older are affected by sarcopenia, according to a 2010 study in the Journal of Cachexia, Sarcopenia and Muscle .

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Without taking steps to prevent muscle loss, the condition can affect your ability to move, recover from illness, and ultimately lead the healthy and active lifestyle youve always wanted. In fact, some experts are even coining sarcopenia the new osteoporosis.

The good news is with some simple diet and lifestyle changes, sarcopenia can be prevented and your golden years can be great ones. Here’s how to prevent muscle loss as you age 😛 TAGEND 1. Eat protein-rich foods .
Study indicate adults can lose up to 8 percent of muscle mass each decade after age 40.

One of the major reasons older adults including with regard to are affected by a decline in muscle mass is theyre not eating enough calories, protein and amino acids.

Amino acids are what the muscle uses to build itself, Suzette Pereira, PhD, an associate research fellow at Abbott, told Fox News.

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Protein is best devoured throughout the day, and experts say you should aims to achieve double the recommended daily allowance( RDA) of the nutrient between 90 to 100 grams.

People who doubled up on protein had an increase in muscle protein synthesis, the process by which your cells use protein to build more muscle, a 2014 analyze in the American Journal of PhysiologyEndocrinology and Metabolism found.

Eggs, chicken, turkey, fish, dairy, beans and legumes are all great protein sources. Or consider adding a whey protein shake into your diet to get your fill.

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2. Hit the gym.
Cardiovascular exercise and weight developing are crucial because they consistently activate and signal the muscles to grow.

In fact, men and women in their 60 s and 70 s who started weight educate developed muscles as large and as strong as people in their 40 s, a 2011 analyse in the journal Medicine and Science in Sports and Exercise found.

Aim for 150 to 300 minutes of any type of moderate-endurance exercise a week in addition to weight developing three times a week to build muscle and be enhanced strength, Jim White, a registered dietitian nutritionist and owner of Jim White Fitness& Nutrition Studios in Virginia Beach and Norfolk, Virginia, told Fox News.

Start with eight to 10 repeats of one exert per body proportion, with 30 to 60 seconds in between sets to rest. Then gradually work up to four workouts per body portion for maximum benefits.

4. Sleep .
After a workout, your body needs time to regenerate itself, and most of that the project works happens while “youre sleeping”, so try your best to get seven to nine hours each night.

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5. Dont cut carbs .
When youre not eating carbohydrates, youre often lackluster, White said. You absence energy to be able to lift weights, youre weak, and youre jeopardizing your chances of building more muscle mass.

Instead of white, refined grains which absence vitamins and fiber, and can spike your blood sugar aim to get 6 to 11 serves of whole grains, sweat potatoes, beans, legumes and fruit.

Whats more, studies indicate feeing a combination of protein and carbohydrates before and after a workout can also help build muscle.

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6. Get enough vitamin D.
A absence of vitamin D can impact your body ability to build muscle. Age itself can predispose you to a lack of vitamin D, but if you have darker skin, avoid the sun or are obese, youre at risk too.

Talk to your doctor about checking your levels, and ask if a supplement is a good idea.

Make sure to get vitamin D through fortified milk, orange juice, cereals, fatty fish like salmon and mackerel, beef liver or egg yolks.

7. Limit your alcohol intake.
Drinking alcohol can build you dehydrated, which can affect muscle function.

Women should restriction their alcohol consumption to one glass per day a 5 ounce glass of wine or a 12 ounce beer and men should limit it to two, White said.

Julie Revelant is a health journalist and a consultant who provides content marketing and copywriting services for the healthcare industry. She’s also a mom of two. Learn more about Julie at revelantwriting.com .

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