Scientific studies have confirmed that there is a direct connection between the amount of muscle mass and life expectancy. Therefore, if you want to prolong active longevity, make sure that the amount of muscle mass in the body is maintained at approximately the same level. In other words, fight sarcopenia, informs Ukr.Media.
What is sarcopenia?
Sarcopenia is the age-related loss of muscle mass and strength, and it is a serious problem, especially after the age of 50. Muscles become weaker. What used to be easy to do now requires a lot of work and prior conditioning.
This condition significantly worsens the quality of life. Even worse. It seems that just recently you could run down the stairs, but now you have to climb up, holding on to the handrails and resting on the landings. And climbing onto a stool and wiping the ceiling is a completely impossible task for you – you don't have enough strength.
Of course, all this does not happen in one day and the gradual loss of strength can be attributed to natural aging. But if you let the process of sarcopenia develop on its own, then after reaching the point of no return, it will be impossible to influence it. A rapid reduction in life potential will begin.
Why does increasing muscle mass lead to a longer life?
The fact is that sarcopenia is a real disease, which, according to modern science, is one of the 5 main factors of aging.
Everyone knows that life is a form of existence of protein bodies. And muscles are protein. If protein melts, life melts. This philosophical statement, although a simplification of biology, emphasizes the importance of protein.
Loss of muscle mass leads to atrophy of the cardiovascular and nervous systems, the development of systemic inflammation, significant metabolic disorders, and a sharp decrease in immunity. As a result, the body becomes vulnerable to dangerous diseases, including malignant tumors.
Thus, increasing muscle mass is a necessary prevention of rapid destruction of the body.
Muscle mass after 50: hard to gain, easy to lose
After 50, it becomes difficult to stimulate muscle growth. Anyone who tries to do bodybuilding at this age knows this. Therefore, it is better to do it earlier, because for many people, sarcopenia begins to develop after 40 years, or even earlier.
It often goes unnoticed. Especially with excess subcutaneous and visceral fat. However, remember: both obese and slim people can suffer from sarcopenia.
If you do not change your diet and exercise regimen, after the age of 40, a person loses about 1% of their muscles every year. At first glance, this may not seem like much. But calculate the amount of muscle mass that will be lost to 50-60.
Conclusion: Take steps to preserve muscle mass in advance. Or better yet, accumulate it for later.
Proper protein diet against aging of the body
Add another third to your body weight. The resulting figure is the number of grams of protein you should be getting each day.
Important: This formula gives a general idea of the required amount of protein, but the exact need for protein depends on many factors, including physical activity level, health status, age and individual characteristics. For accurate calculations, it is better to use the recommendations of nutritionists or doctors, which take these factors into account.
Most of the protein should be complete – animal. But it is better to get it, of course, not from sausages and hot dogs, and not even from pork and beef. The most useful and easily digestible protein is in seafood (squid, mussels, etc.) and fish, that is, in cold-blooded animals.
Among vegetable proteins, soy and quinoa products are practically not inferior (a grain crop growing in South America, quinoa was one of the main foods of the Indians).
And another important point: protein sources should be different. Don't go on a soy (or other) mono-diet. The task is to provide the body with all the necessary amino acids.
And now an example. If your weight is 70 kg, you need approximately 90-95 g of protein. This is 2 eggs + 150 g of soy + 100 g of mussels + 50 g of chicken breast.
Proper strength training against aging
Studies have shown that even the most balanced and effective protein diet will not cope with sarcopenia without sufficient and regular physical activity.
One of the best physical activity options for maintaining muscle mass after 60 is Nordic walking. It perfectly maintains muscle tone (more than 90% of muscle mass is involved), improves heart function, and allows you to saturate the body with oxygen.
People aged 55 to 65 should do more strenuous exercise 2-3 times a week for 30-40 minutes. Each session should consist of intense sets and rest. You can do it in the gym with weights (kettlebells, dumbbells) or at home using your own weight (squats, push-ups).
Physical activity has a positive effect on gene expression and cellular processes, promoting health and slowing aging.
Джерело: ukr.media
