It's that time of year again, time to blow out the candles on the ol' birthday cake. What changes do you notice these days? More money? Less energy? Less time? How about less muscle mass?
As we age, it's only natural that we begin to lose muscle. It is possible to slow down the process, however. Here's how...
Add more protein.
To your diet, that is. Adding additional sources of protein to your diet on a daily basis can be a strong ally in combatting some of the muscle loss that occurs naturally with age. Try doing this in the form of adding additional real foods such as eggs, chicken, beef, pork, seafood, soy, or by supplementing with an additional protein shake, or two.
Doing this, along with maintaining a consistent routine involving resistance training, stretching and other exercise, can be your number one ally in terms of maintaining a strong, healthy body.
Know thy enemy.
Sarcopenia. That's the scientific name given to the process of progressive natural loss of muscle mass as we age. This process, in sedentary individuals, usually begins around age 35, and accelerates in perpetuity.
Not only does this natural factor make it more difficult to do the things we love, it also opens the flood gates to a wide range of additional diseases and ailments that become more common as we age, including but not limited to diabetes, osteoporosis, weight gain and heart disease, all while reducing strength and mobility.
Not only this, but the cost of maintaining your health as you tack on illnesses and other factors only increases, and by old age most of us are spending a fortune in healthcare-related medical costs each year.
The more you age, the more protein you need.
Not only do we begin to lose muscle as we age, but our bodies also become less efficient at processing proteins we take in to support maintaining the muscle we have left. It's a vicious cycle. As you age, make sure you are upping your daily protein intake to meet your needs, which can sometimes get as high as 150% more than what they would have been in your "younger years".
High Quality Protein Sources
Eggs: yolks and whites
Poultry: Chicken and turkey breast (without skin)
Beef: sirloin, tenderloin, filet, flank
Ground meats (90/10 or leaner): chicken, beef, turkey
Pork: tenderloin, deli ham, Canadian bacon
Lean deli meat: chicken and turkey breast, ham, roast beef
Fish: tilapia, tuna, salmon, cod
Seafood: shrimp, scallops, crab, oysters, mussels, lobster
Soy: tofu, edamame, soy protein powder
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