Muscle: Use It, Feed It Right, Or Lose It

Growing older is not always pleasant. I'm serious! As we age, we occasionally slowly or suddenly become aware that we could have taken better care of ourselves. When nagging symptoms and health issues arise, we realize that suddenly scheduling medical appointments is part of our social schedule.

This article examines a few actions we may take to improve our health regardless of the decade, not to cover ourselves in a wet blanket of doom. To keep our physical strength intact is one of these steps. Yes, physical stamina. Do you recall how powerful you were when you were younger? And right now?

Up until about age 30, our bodies maintain and build our skeletal muscle mass. Starting

The medical community is taking notice of sarcopenia as a serious medical condition affecting the quality of life especially in the elderly. Until recently measuring and diagnosing sarcopenia has been fuzzy. Now poor hand strength and slow walking speed are considered diagnostic measures and sarcopenia is a reportable medical condition.

Sarcopenia eventually compromises quality of life and increases the likelihood of being hospitalized with a longer stay by causing frailty with a higher risk of falling, poor balance, and limited mobility.

Our skeleton works in tandem with our muscles to make up 40% of our body weight. As with taller persons, men often have more muscle than women. Even while weight doesn't change with time, the proportion of muscular tissue decreases and may even rise.

Muscle utilizes blood glucose along with insulin to function, which plays a significant role in energy metabolism. The metabolism slows down as muscle is depleted. Without muscle, blood glucose lacks the capacity to absorb the available glucose that insulin is delivering. If

Protect and Build Muscle

Get adequate amounts of vitamin D3. If you don't receive enough via diet or sunlight, the best solution is to take a Vitamin D3 supplement. Request a blood test from your doctor to determine your level. Movement, muscle upkeep, and vitamin D3 are all connected.

If you don't receive enough calcium in your diet, a calcium-magnesium supplement can be useful. Both minerals maintain bone structure and aid in muscle contraction.

Review your diet if you are over 70 to be sure you are getting enough protein. The suggested amount of protein per kilogram of body weight is 1.0–2.0 g. Protein aids with muscular growth.

Make it a habit to engage in resistance training, which increases muscular tissue by making muscles work harder

No matter your age there are steps to take to keep your muscles functioning at potential.

To calculate weight in kilograms, divide weight in pounds by 2.2 (kilograms per pound).

Recipe Tip:

Protein Berry Smoothie

In a blender add 1-1/2 cups fresh or frozen strawberries or mixed berries. Add 3/4 cup of 1% or skim milk, 1/4 cup low-fat plain or flavored Greek yogurt, 1 to 2 scoops protein powder. Blend until smooth.

Servings: 1