Poor nutrition, physical inactivity lack of exercise, and hospitalization are related to Sarcopenia. Fortunately, we can include habits in our lives that will help us maintain or recover our muscle mass:
As we age, our bodies can begin to lose muscle mass. This process is better known as Sarcopenia. It not only prevents us from carrying out our daily activities normally but can also cause a loss of muscle strength and mobility, as well as increase the risk of falls and illness. These conditions can later cause certain disabilities.Poor nutrition, physical inactivity lack of exercise, and hospitalization are related to Sarcopenia. Fortunately, we can include habits in our lives that will help us maintain or recover our muscle mass:
4 Ways to Keep Your Muscles Strong and Healthy
Each of our muscles is made up of proteins, but as time goes by we need to consume more of them to continue building muscle mass and avoid losing it. According to research published in the Journal of the American College of Nutrition, it is important to include protein-rich foods such as fish, lean meats, eggs, beans and protein shakes in our diet.
2. Add weight to your exercise routine
When we exercise, especially when we lift, press or pull certain weights, our muscles wear down and create microscopic tears that, together with the intake of necessary nutrients and rest, help the muscle increase in size when it recovers from this wear and tear. Remember to only add weight that you can carry without harming your body. We recommend that you always consult your doctor.
3. Do aerobic exercises
Performing aerobic exercise for at least 30 minutes 5 days a week at a light to moderate intensity can help keep our muscles healthy and strong. Suzette Pereira, a muscle health researcher at Abbott, recommends swimming, walking, running or even doing activities like gardening to keep our muscles fit.
4. Increase your HMB intake
HMB, also known as beta-hydroxy-beta-methylbutyrate, is a natural compound that is vital for the health of our muscles. Our body produces it by breaking down leucine, an amino acid that comes from protein-rich foods; this metabolite is also found in small quantities in foods such as avocado, grapefruit or broccoli.HMB tells our body to preserve existing muscle cells, especially when our body is under stress which can cause muscle loss. Additionally, it promotes additional muscle growth and encourages much faster muscle recovery after exercise.In fact, in a 2013 study, Abbott researchers found that specialized nutrition products containing HMB can help older prevent muscle loss while on bed rest lasting up to 10 days. In another study in Experimental Gerontology, HMB combined with eight weeks of resistance training was shown to significantly improve patients’ muscle strength.Keeping our muscles in optimal condition keeps our health in optimal condition as well. We recommend consuming 2 bottles of Ensure® Advance per day, as this amount provides the 3g of HMB that our body needs to maintain and recover muscle mass. It is important to consult with our doctor before starting to consume any specialized nutrition product or making any changes to our diet.
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