Tuesday, July 25, 2017

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!

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