Sarcopenia, the muscle equivalent of osteoporosis, is age-related muscle decline. It starts when you turn 40 and causes a decline of about 1% per year. At 50, it picks up speed, so unless you started with a decent amount of muscle mass, you could see up to 50% muscle loss by the time you’re 75, really! There’s good news, though: You can prevent muscle wasting by starting right now, today.

1) Move it or lose it! Stretch and exercise!

Don’t just sit there – move it, fold it, lift it or handle it. During TV commercials, do squats to strengthen your hamstrings and quadriceps. Keep a set of low-weight dumbbells or resistance bands by your office chair and do a couple of arm reps every hour. If you don’t know how to get started, hire a personal trainer (one who has experience working with ‘mature’ adults!) for an hour to set up a custom lifting routine for you. “Without question, resistance exercise is the most powerful intervention to address muscle wasting,” says Nathan K. LeBrasseur, Ph.D., of Mayo Clinic’s Department of Physical Medicine and Rehabilitation. Exercise increases strength, aerobic capacity, and muscle protein synthesis and should be your first line of defense in curbing sarcopenia.

2) Eat quality protein!

Protein repairs and rebuilds muscle fiber. Not sure how much protein you should consume in a day? Take your body weight in pounds, divide it in half, and subtract 10. If you weigh 150 pounds, that would be 65 grams of protein per day, spread more or less evenly across your meals and snacks. (Note that if you have kidney problems, check with your doctor first.) The type of protein you eat also counts. The best sources are grass-fed beef, whey protein, lentils, wild-caught fish like salmon and tuna, and organic chicken.

3) Increase your omega-3 intake!

In a nutshell, omega-3 fatty acids influence muscle protein metabolism and mitochondrial physiology in the aging human. The aim of a 2011 study was to evaluate the effect of omega-3 fatty acid supplementation on the rate of muscle protein synthesis in older adults. The results showed that dietary omega-3 fatty acid supplementation increased the rate of muscle protein synthesis in older adults, so buy those omega-3-enriched eggs and add some flaxseed and fish oils. to your meals. Omega 3 Essential Oils

4) Follow a Mediterranean-style diet!

Lower your intake of inflammatory foods such as high fructose corn syrup, trans fats, and processed foods, and increase your intake of green leafy vegetables, berries, monosaturated fats such as olive oil, nuts, and salmon. Eliminate simple sugars and increase complex carbohydrates. In other words, eat foods as close to their natural state as possible. An easy way to achieve this is to shop in the outer aisles of your supermarket – that’s where the good stuff lives!

5) Be careful with the drink and stop smoking!

Alcohol can weaken muscles if consumed in excess. However, some of the healthiest people in the world consume red wine on a daily basis with no ill effects. Today, the general rule of thumb is to limit yourself to two alcoholic drinks per day if you’re a man and one if you’re a woman. As for smoking, you’ve heard all the reasons why you shouldn’t, so just don’t. It amazes us that there are still people who continue to burn their money while inhaling it!

In short, do your stretching, resistance exercises, and eat right, and your muscle breakdown should be minimal.