By Adrian Bryant

9 Ways Seniors Can Gain Back Muscle Mass

senior muscle mass

As we age, a condition commonly referred to as Sarcopenia starts to occur in our bodies. Sarcopenia refers to the loss of muscle and strength and occurs as we age. According to Senior Guidance, people aged 65 and above lose up to 1% of muscle mass every year.

Therefore, the peak muscle mass achieved during your 40's will start decreasing gradually unless certain measures are put in place. In facts, studies show that Sarcopenia can happen quicker especially for people who are inactive.

In this article, we feature the 10 Ways to Gain Back the Muscle Mass You're Losing with Age. Through these secrets, seniors can gain back the lost muscle mass and maintain their lean bodies. Keep reading to find out what experts say.

1. Eat More Protein

To repair and build muscle fibers, protein is the most valuable food you need in your everyday meals. According to experts, seniors aged over 60 should not take less than the recommended 0.8 grams of protein per KG of their weight each day. For those facing Sarcopenia, protein needs are higher at 1.2 grams per kg a day.

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2. Omega-3

The Omega-3 fatty acids influence muscle protein synthesis and help mitochondrial physiology especially for seniors over 60. A common source of Omega-3 fatty acids is fish oil. Fish oil helps in reducing excess fats in the body and therefore works well when it comes to gaining back muscles.

3. Reduce Alcohol Intake

Too much alcohol over time will weaken your body muscles. This is even more serious for the seniors who are struggling with Sarcopenia. Studies indicate alcohol abuse affects skeletal muscle promoting its damage and eventually wasting the muscles.

4. Quit Smoking

Smoking is one of the leading factors associated with poor lifestyle and reduced physical activity. In fact, smokers also have impaired nutrition habits and is one of the factors associated with Sarcopenia → 18 Ways to STOP Smoking FOR GOOD

5. Exercise

Exercise at least three times per week to slow muscle loss while preventing Sarcopenia. Exercising along with a healthy diet will help in regaining body strength.

The best exercises to indulge in for the seniors are resistance exercises. Through resistance exercise, seniors will decrease frailty while improving muscle strength.

6. Consider Hormonal Balance

A serious factor that significantly affects muscle mass is a hormonal imbalance. For seniors, hormone levels need to be tracked so as to be corrected where necessary.

Watch out for deficiencies of essential hormones such as growth hormone and testosterone. These can be corrected using natural hormone supplementation and for seniors, this should be done under doctor's supervision.

7. Get More Rest

Adequate resting ensures you regain energy needed for your daily workouts. It gives your body ample time for muscles recovery and improves your overall health and mood → 16 Ways to Sleep Better

8. Maintain Hydrated Body

Another important factor when trying to regain muscle mass is drinking more water to help flush toxins from your system. This also supports the growth of muscles by supporting the growth hormones.

9. Avoid Stress

If you are exercising and eating a healthy diet for seniors and still losing muscles, there could be one problem: Stress! Stress management needs to be given a serious thought by seniors especially when facing Sarcopenia → 100 Ways to Reduce Stress

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