Fighting Age-Related Muscle Loss
Did you know that you start to lose muscle at a mere 30 years of age?
Whether we like it or not, muscles start to degenerate with each decade of life. This age-related muscle loss, known as sarcopenia, springs from many factors, including inactivity, inadequate protein and increased levels of the regulatory protein myostatin, which impedes muscle growth. Studies have shown that high levels of myostatin can lead to reduced muscle mass. Sarcopenia impacts overall health as well. Age-related muscle loss can limit daily activities of living and increase the risk of developing type 2 diabetes and obesity as well as cardiovascular, neurological, and orthopedic diseases.
That said there are steps you can take to help stem the effects of sarcopenia.
- Incorporate Exercise- Moderate physical activity, along with resistance training, can help promote muscle growth and reduce the impact of this biological event.
- Focus on Food- As you age, adequate protein intake plays an important role in maintaining muscle health.
Nutritional Supplements- You might consider taking nutritional supplements to make sure your body receives all the essential nutrients it needs.
Older age brings with it increasing muscle fatigue and joint pains. The following tips can help tired, sore muscles and joints feel better: A warm shower or bath, hot water bottle, or warm cloth can help relax tired muscles and ease muscle spams.* Invite in the cold — therapy, that is. Ice packs can soothe pain, especially if a joint is inflamed or swelling (think joints ankles, elbows, shoulders). Try a cool cloth, cold pack, cold compress wrap, or ice massage. Typically the time is 15-20 minutes on, and the same amount of time off the joint or muscle.
Though the age brings such problems with it, it doesn't mean that you can't take charge. Nip all the symptoms and aches in the bud. Exercise, eat well and take a good care of your body!
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