How To Prevent Muscle Loss In Old Age?

Physical weakness is common among the elderly. As the body grows old, its capacity to maintain optimal health decreases. Thus, important parts of the body like the bones and muscles gradually become weak. In case of muscles, the gradual loss of muscle mass and strength is a known condition called Sarcopenia.

Muscle loss can severely affect your ability to lead an active and fulfilling life. Moreover, muscle loss is a serious concern primarily because it contributes to morbidity. Among elderly persons, muscle loss can lead to general debility along with a sharp increase in medical expenses.

While some loss of muscle mass is inevitable with age, you can slow down the process in order to ensure muscle health even in old age. Let’s see how you can accomplish this and keep your body fit as it ages!

Fighting muscle loss – 6 simple tips

1. Exercise regularly: Your muscles need regular physical activity to stay strong. Thus, you should try to engage in light aerobic exercise on a daily basis. If you are not in the habit of exercising, then you can begin by walking or jogging 4 days per week. Gradually, you can move on to moderate aerobic exercise. After this, if you feel confident, then you can add a little weight training to your exercise routine.

2. Get adequate protein: Protein is essential in building and repairing muscle tissue. Among the elderly, adequate protein consumption is vital in preventing muscle loss and staying fit. Thus, make sure that you eat protein-rich foods like white meat, fish, lentils (dal) or beans on a daily basis.

3. Consume oily fish: They are rich in omega-3 fatty acids, which help the body in protein synthesis, a process through which the protein present in the food you eat is processed and absorbed by the body. This not only prevents wastage of protein in food consumed but also improves muscle repair. Fish like sardines, salmon and anchovies are common sources of this type of fatty acids.

4. Watch out for vitamin D: Lack of adequate vitamin D is a common problem among elderly persons. This particular vitamin is associated with muscle strength and optimal muscle mass. Thus, remember to consume foods like milk, cheese, yogurt which have high concentration of vitamin D.

5. Avoid alcohol: Drinking too much alcohol regularly can gradually weaken the muscles. Among young adults, the damage done is not particularly noticeable but the adverse effect is more pronounced among the elderly. Alcohol usually contains empty calories, thus increasing the risk of obesity. It also puts great stress on the digestive and excretory system. Thus, you should avoid drinking alcohol in any form.

6. Quit smoking: Along with damaging your lungs, regular smoking is known to negatively affect muscle repair and regeneration. Research has found that among older adults, regular smokers tend to have lower muscle mass compared to non-smokers. If you want to protect your body from muscle loss, then you will have to refrain from smoking.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

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