One of the greatest concerns associated with aging is the loss of muscle strength and tone. As we age, it becomes harder to keep our muscles healthy. These muscles get smaller and lose their density, decreasing the strength in our muscles and increasing the likelihood of fracture if we fall. What we must realize is that we can still strengthen our muscles and stay fit if we take a few minutes every day to do some muscle-strengthening exercises. A healthy diet in conjunction is a must as well.
Why Muscles Deteriorate
Muscle deterioration mostly affects people over the age of 65. There is no significant proof as to why muscles deteriorate with age. However, doctors believe that systematic weight inflammation and lack of proper dietary nutrition, such as proteins are contributing factors. Furthermore, it is believed that insulin, a hormone released during and after a meal, does not shut down as we age, resulting in muscle breakdown that increases during meals. Another factor believed to be responsible for muscle deterioration with age is poor blood supply. A poor supply of blood fails to deliver nutrients and hormones to muscles, and this, in turn, causes muscle deterioration.
How to Avoid Muscle Deterioration with Diet
Muscle deterioration that occurs with age can be prevented with proper protein intake. Adults of retirement age should always speak to their doctors about their daily protein intake before increasing this in their diets. Foods, such as eggs, fish oil, salmon, pulses, legume, yogurt, and flax seeds are high in protein. In addition, spinach, broccoli, carrots, and tomatoes are also vegetables high in protein. Vegetarians can also consider quinoa, a grain packed with protein coming from South America. If you are not a vegetarian, you should eat plenty of red meat and turkey. However, keep in mind; red meats are also high in cholesterol. They are also a burden on kidney functioning. This is why you need to plan a diet suited for senior years with the help of your doctor.
How to Avoid Muscle Deterioration with Exercise
There are many ways to avoid muscle deterioration related to aging with proper exercise which helps to strengthen muscle mass. However, there is nothing like walking for 30 minutes a day, and resistance training exercises at least 3 days a week. When strength training, consider paying attention to each muscle group, separately and lifting weights that do not tax your body. Keep your age in mind when selecting weights. If you are unable to lift even the lightest of weights, the best method of building muscle mass is through water aerobics.
There is a theory that various foods with anti-inflammatory properties and high in antioxidants can also help slow muscle deterioration. However, there is no proof yet to support this theory. Various pharmaceutical companies to are in the process of manufacturing drugs that may reduce muscle mass loss in the elderly. However, these are all in their research stages.
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