Around one-quarter of Americans over the age of sixty years old develop thinner arms and legs compared to when they were younger.
This figure is even higher by the time people reach their eighties. This age-related muscle loss is called sarcopenia.
Sarcopenia is a condition that affects elderly people. However, here are the actions you can take to prevent and even reverse the condition.
Check out our tips for sarcopenia prevention as you get older in the blog post below. Let’s get started!
- Lifting Weights
If you want to strengthen your muscles, then you need to work out. Gentle lifting of small weights is a great way to fight off sarcopenia.
Why not head over to the gym for a weight lifting session? You could even hire a professional trainer to take you through the ropes.
You don’t need to overdo it either. Just carrying your own groceries from the store or handling some DIY at home is a great way to get a workout.
- Increase Your Protein Consumption
Older Americans don’t get enough protein. This is especially common with anyone who doesn’t keep a healthy and balanced diet.
Remember, protein is for the growth and development of muscle cells. So, it’s crucial if you want to stay healthy and strong in older age.
Apparently, American seniors only consume 83 grams of protein every day. That’s significantly less than the rest of the population.
In fact, you should be eating even more protein than the average person as you get older. So, eat plenty of eggs for your breakfast!
- Boost Your Vitamin D Intake
Up to three-quarters of Americans don’t get enough vitamin D. It’s actually the most common vitamin deficiency in older adults.
How do you get more vitamin D? There are actually tons of ways!
Many types of cereals and kinds of milk have vitamin D fortified. This includes milk alternatives, such as soya milk.
There are also foods that naturally contain vitamin D, such as salmon and egg yolks. Still not convinced you’re getting enough?
You can also take vitamin supplements to be more confident that you’re going to receive everything you need to stay healthy.
Just getting outdoors in the sunshine can help as well. The solar rays help your skin stay strong and healthy. Just make sure you wear sun protection.
- Get Better Sleep
Up to one in three Americans don’t get enough sleep.
When you’re asleep this is when your muscles grow stronger. If you only ever have a few hours per night, that’s not enough to recover.
You need to make sure you’re getting at least seven hours every night. This will allow your body to recover after a busy day’s work.
But, if you’re struggling to get enough shut-eye, you need to change some things around. Turn off screens before bed and drink a cup of camomile tea.
- Go for a Walk
As you get older you end up sitting around all day doing nothing. But, it doesn’t need to be this way.
A sedentary lifestyle watching television in the daytime is exactly what leads to muscle loss during old age.
That’s why you need to get up and go for a walk. Not only will you benefit from getting fresh air in the great outdoors, but you’ll also be more physically active.
- Give Your Brain a Workout
Your mind and body are connected to remember. If your mind is never used, then you can’t expect your muscles to stay strong and healthy.
Therefore, you need to make sure you engage in creativity and brain workouts. That could include anything from learning a new language to playing sudoku.
You’ve heard of muscle memory. But, your actual muscles are more likely to stay strong if you keep challenging yourself to think.
One of the top signs of sarcopenia is that your muscles stop working as well. So, make sure you don’t allow this to happen.
- Swim a Few Lengths
You need to stay physically active and use your muscles for sarcopenia prevention. However, that doesn’t mean you should immediately sign up to do a marathon.
Of course, as you get older, it’s also important to take it easy as well. You don’t want to exhaust yourself either.
That’s why swimming a few lengths is precisely the kind of gentle and moderate exercise you need to be doing to maintain your muscles.
Don’t like getting wet? Try doing yoga on a mat inside your house for some gentle and strength-building exercises.
- De-Stress Your Mind
Over 55 percent of American adults say that they experience stress. That makes Americans some of the most stressed people in the world.
Many stressed older people develop sarcopenia as well. But, this isn’t normally directed a consequence of stress.
Rather it’s because stress causes inactivity. Therefore, you may need to de-stress with meditation or calm music before you can live a more physically active life.
- Eat More Omega-3 Fatty Acids
Omega-3 fatty acids are very healthy. You can get it from seafood and fish, such as salmon or sardines.
Next time you’re going for a workout, feast on a tuna sandwich to get your protein and omega-3 fatty acids levels up.
- Avoid Too Much Weight Loss
Usually, weight loss is a good thing. Nobody should be encouraged to be overweight. There are numerous health problems caused by being obese.
Nevertheless, losing too much weight isn’t advised either. When you’re on a weight loss diet, you might end up eating fewer calories. This can also cause you to reduce muscle mass.
Tips for Sarcopenia Prevention
Are you eager to discover more about sarcopenia prevention?
From eating more protein to staying physically active, there are many ways you can reduce muscle loss as you get older.
You can learn more about how to live a healthy life on our blog.