how to stop muscle loss
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Additionally, some medical treatments for illnesses may result in muscle loss due to dietary restrictions, medications, or both. Sarcopenia, or muscle loss, is due to several contributing factors. Hormonal changes, lack of exercise, and lack of adequate protein intake are the usual causes. How To Prevent And Reverse Muscle Loss As We Age Why We Lose Muscle Loss of muscle can cause serious health issues in some adults. 1TRANSCRIPT
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How To Prevent And Reverse Muscle Loss As We Age
Loss of muscle is an expected result of the aging process, but it is not
inevitable. While nearly all adults start losing muscle mass as early as their thirties,
the usual decline in strength and muscular size is largely preventable. Maintaining
muscle mass as we age should be an important part of a healthy lifestyle as it
contributes to skeletal strength and helps prevent injury. How To Prevent And
Reverse Muscle Loss As We Age? Click http://www.agingfit.com/muscle-loss to
find more information.
Why We Lose Muscle
Sarcopenia, or muscle loss, is due to several contributing factors. Hormonal
changes, lack of exercise, and lack of adequate protein intake are the usual causes.
Some medical conditions may increase the rate at which muscle is lost, such
as diabetes, heart disease, and kidney disease.
Additionally, some medical treatments for illnesses may result in muscle
loss due to dietary restrictions, medications, or both.
Loss of muscle can cause serious health issues in some adults.
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People with weak muscles are less able to maintain good posture, keep their
balance, or live independently. As a result, diminished muscle mass makes you
more prone to falls, breathing problems, and psychological problems such as
depression.
Your are also less likely to get adequate exercise, which may lead to obesity,
heart disease, and adult-onset diabetes.
Hormone Treatments
Thankfully, there are several effective treatments for muscle loss in aging
adults. Hormone replacement therapy may be used to boost testosterone levels in
both men and women, and exercise routines may be used to increase both muscle
mass and strength.
Dietary changes may be needed to address muscle loss due to malnutrition
or medication.
Dietary Solutions
In healthy older adults, simple lifestyle changes can prevent or reverse most
cases of age related muscle loss. Adding more protein to the diet is essential to
gaining muscle.
To avoid gaining extra fat, lean protein sources should be used.
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Chicken breasts, fish, egg whites, and turkey are all excellent protein sources
for older adults, as well as nut butters and protein shakes made with sugar free
sweeteners.
Avoid the use of heavy sauces, fried foods, and excess sugar while adding
protein to the diet. Aim for a minimum of seven grams of protein per twenty
pounds of body weight every day to meet protein requirements.
Avoid the use of professional weight-gaining formulas when rebuilding
muscle. Although many body builders swear by gainer’s formulas, they often
contain chemicals that may be harmful in large amounts.
Creatine shakes in particular may cause excess fluid retention, which can
raise blood pressure and increase the risk of stroke in susceptible people.
Regular exercise is also essential. While most doctors recommend walking
as the ideal exercise for older adults, walking alone will not reverse muscle loss.
Weight bearing exercises must be included in any exercise routine for
increasing muscular strength.
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Weightlifting routines specifically designed for seniors may be found online,
or an individual plan can be created by a doctor, physical therapist, or fitness
instructor.
The amount of weight used for each exercise should be determined by each
individual’s overall condition, current level of strength, and health.
Most people who are rebuilding lost muscle start with very light weights,
and gradually increase the amount lifted as they gain muscle mass.
In older adults with health issues, reversing muscle decline can often
improve your overall health.
Health Complications That Can Impact Exercise
However, those with health issues should discuss changes in their diet and
activity levels with their doctor before they begin.
If you have kidney disease, for example, you may be unable to safely add
extra protein to their diet, and if you have decreased bone density may be unable to
lift heavier weights.
That said, even if you are bedridden you can benefit from rebuilding muscle,
even if you never progress beyond lifting five pounds of weight.
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Some medical conditions need to be more carefully monitored when starting
a new diet and exercise routine.
Diabetes
Diabetics in particular should change their routine slowly, due to the risk of
exercise induced hypoglycemia. Insulin levels may need to be adjusted due to diet
and activity level changes.
Because of the increased risk of hypoglycemia, diabetics should never
exercise alone, and should always carry a glucose meter and emergency sugar
while exercising. Easy to carry glucose gel packs are great for diabetics just
starting a new exercise routine.
Since muscle mass increases insulin sensitivity, insulin dosages may need to
be reduced as muscle is gained.
Heart Disease
If you have heart disease you should also start very slowly, and gradually
increase youractivity level as their condition improves.
Many doctors recommend building strength before attempting to add aerobic
work to an exercise routine for heart disease patients.
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Over time, medications may need to be reduced or even eliminated, so
regular checkups should be scheduled when working out.
As with diabetics, heart disease patients should work out with a partner, and
carry emergency identification and medication when exercising.
Arthritis
Arthritis sufferers may at first be discouraged by increased pain and joint
stiffness after exercising, but with regular exercise, most find their condition
improves within weeks.
Arthritis patients often suffer from reduced mobility in weight bearing joints,
so exercises may need to be modified to strengthen muscles around affected joints.
A consultation with a physical therapist is a helpful starting point for people
with arthritis who wish to reverse muscle loss.
COPD Lung Disease
Other conditions may also be affected by increased activity. COPD and
other lung diseases may initially feel worse with exercise, but like arthritis, these
conditions may improve with continued exercise.
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Studies have shown that COPD patients who engage in moderate physical
activity increase their endurance levels, even without increased lung function.
Those with asthma and related conditions often experience increased lung
capacity and fewer symptoms as their activity levels rise.
Psychological Benefits of Improving Muscle Strength
Preventing and reversing muscle loss as we age has psychological benefits,
as well. Physically active seniors report feeling less depressed and anxious than
their couch potato peers.
Cognitive function is also increased as muscle mass rises, probably due to
higher blood oxygen levels and better circulation.
If you stay active as they age you are less likely to need long term nursing
care, and are more likely to take an active role in managing your own health.
For just those reasons alone, combating age related muscle loss is a
worthwhile endeavor for all adults. Understanding how to prevent muscle loss and
even reverse it, will ensure that you have a strong and healthy future ahead.
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