5 eating habits to regenerate aging muscles

Lack of physical activity or eating too little protein can accelerate muscle aging. [사진=게티이미지뱅크]

As we age, our bodies go through various changes. One of these is the increased risk of sarcopenia, which is a reduction in muscle mass, which leads to less muscle strength and less physical function. Suspension should not be neglected as sarcopenia increases the risk of falls and fractures, and interferes with daily activities.

In order to prevent, it is crucial to maintain a healthy diet and lifestyle. Lack of physical activity or eating too little protein can accelerate muscle aging. Eating habits that can be practiced to slow down the muscle aging process were presented by the US health information media ‘Eat This, Not That’.

1. Eat lots of high quality protein

One of the most basic eating habits to slow down muscle aging is eating plenty of high quality protein. All animal proteins are complete proteins, and complete protein can be consumed from plant foods such as hemp seeds, quinoa, tofu, nutritional yeast, and a combination of soy and rice. Complete protein contains all nine essential amino acids that the body cannot make on its own and must be obtained from food.

Like vegetables, most plant proteins are known as incomplete proteins, but if you eat a balanced diet, you can still get the amino acids you need. Therefore, rather than obsessing over the exact amount, it is better to eat protein at every meal, such as milk, yoghurt, eggs, chicken, fish, lean meat, nuts, beans and liver.

2. Eat Omega 3 Fatty Acids

Another diet important for maintaining muscle strength is eating enough omega-3 fatty acids. Omega-3s are good for muscle health due to their anti-inflammatory properties, and the lower the rate of inflammation in the body, the less likely it is to break down or damage muscle cells. You can get omega-3 from a variety of fish, seeds, nuts, or as a supplement.

3. Eat enough vitamin D

Vitamin D is beneficial for bone and mental health and helps absorb calcium, but it is also important for muscle health. Vitamin D helps synthesize muscle protein and prevents inflammation in the body.

4. Focus on calories

As we age, our appetites change and some people don’t eat enough nutrient-dense calories. A lack of these nutrients can cause accelerated muscle ageing.

On the other hand, a calorie restricted diet can help with muscle aging. According to a study published in the journal Aging, restricting calories without losing nutrients can help muscle protein synthesis, delay atrophy, and improve overall strength. However, whether you need to increase or decrease your calorie intake depends on your individual circumstances and should be decided in consultation with your doctor.

5. Eat healthy carbohydrates

Protein is important for muscle strength, but don’t forget healthy carbohydrates too. According to the Cleveland Clinic in the United States, carbohydrates that provide energy to the body are essential for building strength. Harvard Health also says that eating a combination of protein and carbohydrates after exercise can help you build more muscle. A study of more than 800 older adults found that a combination of carbohydrates, protein, fiber, and important nutrients such as certain vitamins such as zinc, vitamin B6 and carotene, helped reduce the risk of developing sarcopenia.

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