The advance of the years takes its toll on the body, which changes its composition as a result of the natural aging process. One of those transformations is the loss of muscle mass. A person between 40 and 80 years of age can lose up to 40% of it.
Experts say that if nothing is done to prevent this process, it worsens over time and causes more serious problems such as sarcopenia, a disease that sometimes affects physical mobility and functionality.
However, according to the Spanish Foundation of Rheumatology, the passage of time is not the only reason why muscle mass is lost. Physical inactivity is another factor that affects this situation, either due to a sedentary lifestyle or forced physical inactivity, due to illness, disability or even hospitalization.
Other reasons behind this situation are endocrine pathologies such as insulin resistance; chronic diseases, especially if they are associated with inflammatory processes; cancer, and alterations in nutritional status.
According to information from the Consumer portal, from Spain, the deterioration of muscle begins around the age of 40 and if nothing is done to stop it, the situation worsens and can cause that at the age of 70 only 50% of what the person has is preserved. I had when I was young.
This website explains that sarcopenia is to muscles what osteoporosis is to bones. According to a study carried out by the University of Oxford (United Kingdom), this condition affects 13% of people over 60 years of age and almost half of those who have reached 80.
It is a reality that those who do not perform physical activity and lead a sedentary life have a greater risk of losing muscle. Research published in the scientific journal Cell Metabolism ensures that physical exercise is key to recovering or maintaining muscle strength and warns that some routines can reverse, in part, the damage that the years cause to cells and muscles.
Exercises with dumbbells and weights, the resistance band, push-ups and the stationary bicycle are the most recommended to deal with this situation and since it is usually the legs that face the most muscle loss and in a faster way, the experts They recommend performing squats, climbing stairs or doing lunge exercises.
power key
Diet is decisive not only to maintain, but also to recover lost muscle mass. It is important to include products rich in vitamin D, calcium, protein and other nutrients in the diet. The mentioned vitamin contributes to the absorption of calcium in the bones, but also helps to strengthen the muscular system.
For the body to obtain it, foods such as: egg yolks, saltwater fish and liver, in addition to milk and cereals, can be consumed, indicates the medical library Medline Plus. Another way to achieve it is with exposure to sunlight, as it is activated when the sun’s rays touch the skin.
As for protein, its consumption will help rebuild and maintain muscle tissue. The recommended thing is the intake of lean meats, eggs, dairy products, fish, cheese, tuna, avocado, beans, lentils and wheat, among others.
Eating five or six servings a day is one of the habits that help gain and maintain muscle mass. Among other things, eating several meals keeps the body energized. Therefore, it is essential to improve physical performance, says the Better with Health portal.