Human muscle mass will gradually decrease with age, and muscle strength and endurance will also decrease. Chen Weiying, a family medicine physician, said that the peak of human muscle mass is regarding 40 years old in adulthood, and following 40 years old, it will decrease by 8% every 10 years; following 70 years old, it will decline faster, and it will decrease by 15% every 10 years. , It is recommended to save “muscle essence” while young.
Chen Weiying pointed out that muscle loss is prone to osteoporosis, which can also lead to physical weakness, affect the sense of balance, and then fall. In addition, muscle loss, the basal metabolic rate will decrease, resulting in weight gain, and even affect cardiovascular function. Although the fact that muscle mass and muscular endurance are gradually lost with age cannot be changed, the public can still try to retain muscle through 3 ways to maintain muscle.
3 Ways to Prevent Sarcopenia and Reduce Muscle Loss
1. Sports training
Including aerobic exercise and resistance exercise, perform moderate-intensity aerobic exercise 5 days a week, at least 30 minutes each time, and can be divided into more than 10 minutes each time or accumulated. In addition, do resistance exercises twice a week, with 2 to 4 sets of 8 to 12 sets of 8 to 12 exercises for each large muscle group.
2. Protein intake
The recommended protein intake per kilogram of body weight is 1.2 to 1.5 grams, which is evenly distributed in each meal, with “high-quality protein” rich in leucine as the main source, such as soybean protein, beef, chicken, pork, seafood, etc.
3. Reduce inflammation
When the human body is in a state of inflammation, inflammatory substances, such as tumor necrosis factor, interleukin-1, interleukin-6 and C-reactive protein, will affect the loss of muscle mass. In particular, chronic inflammation will make the human body in a state of instability for a long time. The common chronic inflammations are cardiovascular chronic diseases, overweight, autoimmune diseases, etc. It is recommended to cooperate with the doctor’s advice to control the disease.
Chen Weiying also reminded that normal work and rest and quitting bad habits (such as smoking and drinking) can also reduce inflammation in the body! In addition, the elderly should pay attention to their own tolerance and safety when exercising, and the exercise intensity and time must be adjusted slowly and gently.
Chen Weiying explained that patients with chronic kidney disease should also be careful not to overdose when supplementing protein in their diets. Young people should also pay attention to avoid drastic and inappropriate weight loss methods, and minimize the loss of muscle mass during weight loss.
◎ Image source/Provided by Dazhi Image/shutterstock
◎ Source/Dr. Weiying Chen
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