As you age, your body undergoes various changes. A common age-related change is the loss of muscle mass, which can occur at a faster rate 3% loss of strength Every year after entering middle adulthood. This is also known as sarcopenia.

“Sarcopenia, or age-related muscle loss, begins in a person’s thirties, and over the course of a lifetime, you can lose about 15% of your muscle mass due to aging,” he says. Trista Best, MPH, RD, LD; Registered Dietitian in Balancing one’s supplements. And while this is not always unavoidable, It can be delayed by our diet and lifestyle.”

Combating sarcopenia involves a balance of both activity and nutrition, such as a A sedentary lifestyle And a lack of dietary protein are common culprits in accelerating muscle aging. But when it comes to nutrition, it can take more than just adding protein.

Read on to learn more about healthy eating habits you can incorporate to slow the aging process and check out more healthy aging tips. 6 best breakfasts for slow aging.

High protein foods

One of the most basic nutritional habits to pay attention to when slowing down muscle aging is making sure you’re getting enough food. High quality protein.

“All animal food sources are complete proteins, and plant-based complete protein sources include hemp seeds, quinoa, tofu, edamame, tempeh, nutritional yeast, and combinations of beans and rice,” says Best.

A complete protein has all 9 essential amino acids that our body cannot produce on its own, which means we need them from the food we eat. Most plant proteins, such as vegetables, are considered incomplete proteins, but if you have a balanced diet, you can still hit the desired amino acid profile.

And some people may feel they need the right amount; Lisa Young, PhD, RDNauthor Finally full, finally thin, And our member Medical Professional Advisory Board He says he may not want to focus so much on it.
“Instead of trying to fix the exact grams with people (which confuses them), I recommend making sure to include protein in every meal, such as milk, yogurt, eggs, chicken, fish, lean meats, nuts, and beans.”

Raw fish

According to Best, another important habit to maintain muscle strength is to include more omega-3 fatty acids in your daily diet.

“Omega-3s are associated with muscle health because of their anti-inflammatory properties,” says Best. “And if the level of inflammation in the body is low, the muscle cells are less likely to be damaged or damaged.”

You can get Omega-3. Many types of fishseeds and nuts, or in A Omega-3 pills.

Related: The #1 Best Omega-3 Supplement to Take, Says Nutritionist

Vitamin D

Vitamin D It’s important for bone health, mental health, your body’s calcium absorption, and muscle health.

“Vitamin D is another important element in your diet to help prevent muscle breakdown because it helps with muscle protein synthesis and is also an anti-inflammatory in the body,” says Best. “a lot of Foods rich in vitamin D They are fortified with this vitamin and include juices, milk, yogurt and cereals.”

Like omega-3, if you feel you are not getting enough Vitamin D You can supplement this through your daily diet. However, talk to your doctor before taking a supplement, because you may have an excess of this vitamin.

Mature old man eating salad

Your calorie intake, whether increased or decreased, plays a major role in combating sarcopenia as you age. Whether you need more or less is entirely up to your doctor’s advice.

That being said, for some, it’s a common struggle to not get enough nutrient-dense calories in old age due to age-related changes in appetite. This can contribute to malnutrition Accelerated muscle aging. But for others, a calorie restriction plan can help with muscle aging.

According to a study published in the journal Old ageLimiting calories without sacrificing nutrients helps to synthesize muscle protein, delay muscle wasting, and improve overall muscle strength. However, you should definitely talk to your doctor about your personal needs regarding your calorie intake.

Whole wheat carbohydrates, pasta, bread

Protein is definitely an important nutrient for your muscle strength, but you shouldn’t forget to include healthy carbs.

As of 2011 Cleveland ClinicCarbohydrates are important for building muscle strength, because of the energy you give your body to work and do enough exercise. Harvard Health To build more muscle, he suggests pairing a protein source with carbohydrates after your workout.

In one study 800 elderly Korean adultsA combination of nutrients such as carbohydrates, protein, fiber and certain vitamins such as zinc, vitamin B6 and carotene have been found to be helpful in reducing the risk of sarcopenia. When thinking about cooking meals for yourself that meet these nutritional recommendations, think of ways to get more protein while still using healthy carbohydrates. For example lean chicken breast with vegetables and sweet potato, or fish with rice and vegetables.

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