• Denise A Olson

3 Ways To Fight Muscle Loss

When you hear the term “anti aging” what do you think of? Skin care? Botox? Staying out of the sun? As stated in an article by the National Institute of Health, “One of the most striking effects of age is the involuntary loss of muscle mass, strength, and function...Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.” While wrinkles and fine lines are certainly a part of the aging process, it is this gradual loss of muscle mass that is the primary culprit of disability as we age. So let’s talk about 3 ways you can fight it starting now.

  1. Strength training. If you don’t use it, you lose it….literally. The best way to fight muscle loss is to keep the muscles active. A combination of metabolic conditioning and strength training can not only prevent muscle wasting, but reverse it.

  2. Include adequate protein in your diet. A range of 0.7-1.0 grams of protein per pound of body weight is considered reasonable. (0.8-0.9 is appropriate for those weightlifting and training at relatively high intensity.) Your best bet is to include lean protein with each of your meals and snacks throughout the day. Supplementing with whey protein post workout is a great way to assist you in meeting your protein goal, and also support muscle recovery post workout.

  3. Get enough sleep. The goal should be 7-8 hours of sleep a night. Adequate sleep helps to maintain a balance in blood sugar, blood pressure and hormone regulation, all of which support maintaining and building muscle mass.

Time passes and we get older each day; this we have no control over. What the experience of aging will be like for each of us is determined by the choices we’re making on a daily basis. Focus on the things you can control! Create your own fountain of youth by including strength components in your workouts, remaining active, eating whole foods and adequate amounts of lean protein, and allowing your body the opportunity to rest and recover. Your future self with thank you!

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