Loss of muscle mass and reduced strength are some of the main effects of aging. This not only affects your physical condition but also impacts mobility and independence. As years pass by, it is normal for you to lose muscle mass which is why it is important to slow it down or delay it as much as possible as you grow older.
It not only helps you live longer but also assists in attaining a good quality of life. From strength training to good diets, there are several ways you can age gracefully and live life to the fullest.
Aging Affects Muscle Loss
Muscle loss begins in your 30s which is why when you reach your 40s or 50s, you are going to feel the effects of aging. At age 60 through your 70s, the effects are more pronounced. Reduced strength and muscle loss are some of the typical effects of aging. Sarcopenia which is a condition that is characterized by muscle loss contributes to fragility. There are also several factors that cause this condition including sedentary lifestyles, lower levels or even absence of physical exercise and poor nutrition. Losing weight and maintaining sustainable levels help a lot especially if you are affected by the side effects of menopause and andropause.
What You Can Do to Slow Down Muscle Loss
One of the most important things to slow down muscle loss is to build muscle strength.  Strength training plays a crucial role in muscle loss as it assists in building and sustaining the connection between the muscle and the nerve.  It also enhances bone density, helps build a stronger heart, improves blood circulation and overall, boosts your health. Other activities that can complement strength training include cardiovascular workouts such as walking or jogging and adequate sleep.
In addition to training, good diets also play a role. Protein is an important component of diets that helps build muscle mass. As you age, you will need more proteins in your body. For men, it is more difficult for their bodies to break down and synthesize proteins. Therefore, they need to consume more proteins.
Meat, eggs and dairy are excellent sources of protein. In general, animal proteins work better for you compared to those derived from vegetables that are harder to break down, absorb and digest.  But, it is important as well to balance proteins from both sources for a wholesome diet that your body can benefit from. UK research suggests that increasing protein is essential if calories are limited to sustain muscle mass.
Growing old is not a pleasant stage of life. But with the right mind set, physical training and proper diets, you can enjoy life by slowing down muscle loss which will improve strength enabling you to keep your mobility and independence.
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