Muscle loss begins in middle age, and it is important to maintain muscle through diet and appropriate exercise. In a state where muscle loss is severe, it becomes more difficult to increase muscle mass because motor function decreases. Therefore, if you are interested in saving muscle from menopause, where muscle mass and exercise function are still preserved, you can spend a healthier old age. Learn about lifestyle habits that prevent menopause muscle loss.
Protein intake is important to maintain muscle.
Adequate intake of nutrients is important to maintain muscle. In particular, it is necessary to consume sufficient amounts of protein. recommended protein intakesilver 0.8g per day (per 1kg of body weight)to be. Some argue that we need to increase our protein intake as we get older, but as we age, our digestive power decreases and protein intake decreases. Maintaining digestion through outdoor activities or exercise Meat, fish, eggs, legumes etc. good quality protein It is of utmost importance to eat the right food at every meal.
Thigh and buttock strengthening exercises are essential
In order to keep muscles, regular exercise is important, and strength training is essential in addition to aerobic exercise. Strength training is important for preventing obesity by increasing basal metabolic rate. Prevention of osteoporosisclass ligament strengtheningalso important we 1/4 of the body’s muscle degree thigh and buttock musclesIt is focused on, and if you consistently do strength training in this part, it is effective to strengthen the muscles. In particular, menopausal women are advised to start with low-intensity exercise and gradually increase the intensity so as not to strain the body.
Vitamin D, good for bones, exposure to sunlight and supplementation
vitamin D is bone healthimportant to, muscle metabolismalso plays a very important role. Vitamin D binds to vitamin receptors in muscle cells and promotes protein synthesis and plays a role in muscle cell growth. Vitamin D is mainly Synthesized in the skin when exposed to sunlightHowever, if you spend less time outdoors and use a lot of sunscreen, your risk of vitamin D deficiency increases. Therefore, in winter, when there is a lot of indoor life and lack of sunlight, vitamin D supplementsIt is necessary to use it as a pill or injection.
Protecting your muscles with the female hormone estrogen
When estrogen, the female hormone, decreases, muscle mass and strength decrease, and when the muscle is damaged, the regeneration rate becomes slower. therefore female hormone therapyIt is expected that this will prevent muscle loss. However, when hormone therapy is started around menopause and is carried out for at least a year or longer, when combined with exercise, a preventive effect can be expected. However, since female hormone treatment must be decided by comprehensively evaluating various health problems, it is necessary to consult a specialist. as a diet phytoestrogensFoods rich in this Pomegranate, soybean, arrowroot, flaxseed, raspberry It is also a way to eat the back.