The most effective strategy to combat sarcopenia is to keep your muscles moving as much as possible ( 19 ). Exercises that include aerobic activity, strength training, and balance training have been shown to prevent and even restore muscle loss. Exercise of any kind is helpful, although certain varieties are more beneficial than others.
Fortunately, the loss of muscle mass can be partially reversed. Resistance and weight training are recommended by a large number of specialists as the most effective strategies to rebuild muscle. Furthermore, in addition to increasing muscle mass, this form of exercise promotes bone mass, which is another important factor in maintaining mobility as you age.
Here are five strategies for keeping muscle mass as you become older:
Although certain forms of sarcopenia are a natural result of aging, others can be avoided by following a few simple guidelines. According to research, sarcopenia can be reversed and muscle loss can be reduced. A balanced diet combined with moderate exercise can help to reverse sarcopenia, which can extend one’s life and enhance one’s overall quality of life.
Fruits and vegetables, whole grains, plain yogurt, and milk are all excellent choices since they may provide enough quantities of fiber while still being devoid of added sugars and fats. Good fats, such as omega-3 fatty acids, should be consumed: Because they interfere with the inflammatory process, these beneficial fats aid to keep muscle from breaking down.
Cardiovascular exercise and resistance training are the two most effective methods of growing muscle mass as an older adult.
Running, swimming, jogging, biking, tennis, racquetball, group exercise, and a variety of other sports are all acceptable forms of exercise. Keep in mind that in order to lose one pound of weight, you must burn 3,500 more calories than you consume in a seven-day period.
Learn how to prevent muscle mass loss as you get older.
Three Non-Weight-Bearing Methods for Maintaining or Regaining Muscle Mass
Milk, cheese, eggs, chicken, fish, peanuts, and beans are all good sources of calcium. Protein is essential, but you also require carbs, which serve as an energy source for your body, allowing it to engage in physical activity. Adults in their middle and later years of life should not be on a low-carbohydrate diet. However, make careful to pick carbs that are good for you.
The following are examples of common therapies for muscular atrophy:
In most cases, disuse (physiologic) atrophy is reversible, although it does not happen overnight. It is possible to recover from muscular atrophy by engaging in regular exercise and consuming a nutritious diet. It is possible that you will see some recovery after a few months, but it may take much longer for you to regain your strength completely.
Muscle wasting occurs in both animals and humans when vitamin D levels are inadequate.