How to prevent muscle loss as you get older ….
Today's post: Tuesday, 7-25-2017
*People who get older and don’t prevent it tend to become
frail with weak bones and can need to be taken care of from weakness and lack
of mobility.
Worse, they aren’t strong enough to prevent falls and if
they fall they can break multiple bones.
This is often a painful and life ending event.
*But it can be prevented!
These things we just listed don’t happen to those who prevent
this muscle loss. So if you’d like to
avoid those limitations and harms for yourself, you can do so!
The Medical News
Today article below says that sarcopenia, wasting away of enough muscle mass to
cause problems in older people can be prevented by three things:
1. Eating a
modest amount of protein, one gram of protein for every kg of bodyweight per
day;
Health OK protein
like organic vegetables, grass fed whey or meat, eggs from pastured hens, dairy
products from grass fed cows; and wild caught fish and tree nuts for those not
allergic all work.
Grass fed whey
works best for building muscle. It's high in leucine and its protein profile
fits the profile of human muscle protein almost exactly.
2. Getting
effective strength training each week for your major
muscles. "..exercise all the major muscle groups, which include the
legs, arms, chest, shoulders, back, and abdomen."
3. Take
preventive supplements:
Take the
supplement creatine and taking an adequate amount of vitamin D3.
"....taking
creatine supplements may increase strength and lean muscle mass in adults of
any age."
Jarrow makes
creatine in a powdered form which is the easiest way to get decent amounts; and
they also make an 800 mg capsule.
Taking 10,000 iu a
day of vitamin D3 along with vitamin K2 both makes bones and muscles stronger
and harder to injure.
Vitamin K2 both
enhances that AND sends calcium to your bones and muscle and removes it from
your blood vessels! So the K2 they didn't mention is very important to
take also.
Taking a gram a
day of l-leucine and two grams a day of l-carnitine and taking ursolic
acid is also known to help. Ursolic acid is in the supplement Holy Basil
which is the easiest way to buy it.
(Taking ubiquinol
and PQQ to boost your mitochondria that power your muscles also helps as does
NOT taking statins which do the reverse and tend to cause effective strength
training to damage muscles instead of building them up!)
Sarcopenia:
Causes, symptoms, and management
http://mnt.to/du/4JG3
Sarcopenia is a condition characterized by loss of muscle mass. Learn about the
causes and symptoms of this condition, and how it is diagnosed and treated.
-----Original
Message-----
From: Medical News Today
To: iehealth
Sent: Fri, Jul 21, 2017 1:49 pm
Subject: MNT daily newsletter - 21 July 2017
*Note that this
kind of muscle wasting also can cause you to get fat over time. That’s because if you eat the same and your
muscles shrink and use fewer calories, the amount you eat can stay the same and
seem normal but the extra calories gradually fatten you!
So the other
reason to prevent this muscle wasting is to avoid this fat!
Labels: How to prevent muscle loss as you get older, Preventing muscle loss as you get older helps you stay independent and live longer AND prevents fat gain too
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