Muscle loss in old age is a natural part of life. After 30 years, the body slowly begins to regress. We will share with you 4 effective ways to minimize muscle loss in the old age. Excess muscle loss can lead to serious problems in old age.
4 Ways to Stop Muscle Loss in Old Age
1- Increase Your Protein Intake
Protein is a must when it comes to muscle development. Protein uptake triggers muscle synthesis and production. It is said that elderly people should consume at least 20-25 grams of protein a day. Daily consumption of less than 20 grams of protein causes muscle melts and mass reductions. Therefore, we recommend that you consider this advice.
Then which foods should we consume?
Fish and seafood.
Chicken, beef, cheese, Egg.
Lentils, beans.
We recommend that you consume these foods in abundance.
2- Strengthen your muscles with Vitamin D
Your body needs vitamin D in order to maintain the health of your bones and muscles in a positive way. Vitamin D is one of the most important vitamins in muscle production. In particular, it acts as an initiating enzyme for this production. Therefore, you should take vitamin D daily. For this, although sunbathing, we recommend that you consume these foods that are rich in vitamin D.
Fish and other seafood
Liver
Egg
Milk
3- Do Small Exercises
It is not possible to slow down muscle losses with just foods and nutrition. Therefore, you should exercise a little. Although you cannot prevent muscle loss in old age, you can slow it down. Because these exercises will make your muscles move and prevent muscle melting. That’s why you should walk at least 30 minutes a day, including the simplest movements in your home. You can go for a nice ride with your grandson or a friend.
If you do not want to leave the house, you can do even small exercises on the sofa. Even listening to music will dance instead. In addition, feed flowers, care for these flowers, clean the soil, leaves. All of these will replace sports.
4- Beware of Other Diseases
Diseases in old age are one of the most important factors affecting your health and quality of old age. In particular, diabetes, obesity, osteoporosis (bone resorption) will affect all your health. That’s why we recommend you to eat and spend your life paying attention to them from youth.