With age comes the loss of muscle mass — it happens to everyone. This muscle loss is also known as Sarcopenia, which can lead to Osteoporosis, an increased risk of falling, and a constant feeling of fatigue. While everyone will experience this during their golden years, there are ways to slow this process down significantly.
One of the main reasons Sarcopenia escalates quickly in many people is because of a lack of exercise. Living a sedentary lifestyle will cause your muscle mass to deteriorate, as it isn’t being strengthened. Every person should be exercising regularly with a mix of endurance and strength/resistance training. The strength/resistance training is what will work your muscles out the most.
Consume More Protein
Those who consume more protein than the RDA suggests will decrease their risk of developing Sarcopenia (0.8 grams of protein per kilogram of body weight). Each person should be consuming anywhere from 1.2 grams to 1.5 grams of protein per kilogram of body weight (one pound equals roughly half a kilogram). Leucine protein supplements can help boost your protein intake of this much-needed type of protein that you want in your body.
Increase Vitamin D Intake
A person who is deficient in levels of vitamin D will experience muscle loss, fatigue, and a weakened grip. Introduce a higher level of vitamin D into your daily regimen. Consult your doctor and get a blood test done to see how much vitamin D you need that is specific to you. Pairing vitamin D with strength training and a high protein diet is the triple threat you need!
Maintaining your strength as you get older is important, so take these tips and keep them bookmarked! For other useful tips and information, visit our blog! If you’re interested in learning more or visiting The Arbors Assisted Living community, schedule a tour by contacting one of our five convenient locations: