How much protein do you need to eat to support your muscles?
I hope today I can give you some tips on how to increase protein levels through diet.
We begin by observing one person. known as Maimonides.
Here is what Maimonides had to say about health
Any disease that can be treated by diet should not be treated by other means.
Sarcopenia, the loss of muscle mass, begins in our 30s:
If a person is around 60 years old and is aware of the loss of muscle mass, strength, and function involved. We call this condition sarcopenia.
Sarcopenia means, lack of flesh.
Did you know that muscle mass decreases by about three percent every decade after age 30? Or does this unintentional loss of muscle mass accelerate after age 60? Over half of our muscles are lost in our 80s.
Let’s come to the scope of the problem. found that three out of five people over the age of 80 suffer from sarcopenia. Are you overweight? You may be sarcopenic obese. For those of us who are “normal” or underweight, we are not immune to sarcopenia.
Sarcopenia can have many causes, including decreased physical activity, too little protein intake, endocrine (hormonal) changes, decreased function in the spinal cord, or activation of pro-inflammatory cytokines.
Let’s take a closer look at the causes of sarcopenia’s mussels.
Why do we lose muscle?
There are several reasons why we develop sarcopenia Some of them are:
The decline in hormones that comes with aging accelerates the development of muscle loss. When we don’t have enough estrogen or testosterone, we experience muscle wasting and a boost in muscle-destroying chemicals called cytokines. Cytokines are small proteins released by cells that specifically affect cell interactions and communication.
Reverse the changes associated with testosterone loss with testosterone replacement:
We can partially reverse the changes associated with testosterone loss with testosterone replacement, but there is no similar benefit with estrogen replacement.
Researchers are testing drugs that block testosterone (androgen) receptors. This promising treatment for sarcopenia is in clinical trials involving healthy older adults. The results suggest that the drug increases lean body mass and improves stair climbing for men and postmenopausal women.
By taking insulin;
Insulin resistance increases with age. Insulin stops muscle breakdown.
Physical activity generally declines with age. This inactivity can promote ongoing damage. Additionally, excessive sedentary behavior increases body fat percentage. Although it is difficult to establish a causal relationship between inactivity and muscle loss, we do know that short-term muscle inactivity significantly decreases muscle mass and strength in young adults.
Inadequate protein intake:
Taking less protein intake may contribute to sarcopenia. Community-dwelling older adults were more likely to have six-year mobility limitations than adults 70 to 79 years of age who consumed 0.8 grams of protein per kilogram of body weight per day. At least one gram per kilogram
Why it matters
Sarcopenia can have important health consequences, particularly for older adults. The strength (and functional) deficits of sarcopenia are associated with functional disability and loss of function.
Furthermore, sarcopenia is associated with acute and chronic disease states. These problems include insulin resistance, falls, fatigue, and early death. Sarcopenia is also associated with rheumatologic conditions.
We talked about the potential hit to functional independence. that sarcopenia can have. Fat mass increases with muscle loss. Our bodies change their structure, leading to increased insulin resistance in older people.
Additionally, we can reduce our height as bone density decreases and joint stiffness increases. All of these together increase our chances of developing health problems such as diabetes, obesity, heart disease, osteoporosis, and more.
What can you do?
One of the best ways to reverse sarcopenia is to keep our muscles active. I think the way to slow sarcopenia is to combine aerobic, resistance, and balance training. By weightlifting, moving the body against gravity, and stretching against resistance bands.
Benefit through at least two to four weekly exercise sessions:
It can achieve this benefit through at least two to four weekly exercise sessions. suggested that at least two weekly sessions may be important for influencing bone and muscle mass in older people.
Do resistance exercise, and the stress you put on your muscle fibers triggers growth signals associated with strength improvements. This type of exercise also stimulates growth-promoting hormones.
The development of the above signals causes the growth and repair of our muscle cells. cells accomplish this growth by making new proteins and activating specialized muscle stem cells that innervate the muscles.
Does resistance exercise training promote muscle growth? The answer is yes. One study found that 57 immobilized adults over the age of 65 showed that resistance training increased muscle strength over 12 weeks.