Age related muscle loss is linked to low energy levels, higher fall risks, breathing problems and even insulin resistance. Weakening heart muscles also impact the function of our heart.
Muscle loss is part of the ageing process. For most of us over the age of 50, we experience muscle loss and its impact on our quality of life. When you find it harder to get out of a chair, walk or carry groceries or feel more fatigued; these are all signs of muscle loss.
What You Can Do to Improve Muscle Health
Be mindful of your diet. Eating well, ensuring that we have adequate proteins in our diet is a big step towards preventing muscle loss. But as we age, we can’t process protein as well as when we are young.
1. Adding HMB and Vitamin D to your daily protein intake will improve your muscle health. HMB is naturally produced by the body to help breakdown leucine, an amino acid essential for protein assimilation. Small amounts of HMB are found in certain foods, avocadoes, grapefruit, asparagus etc. Nothing else helps to stop muscle loss and improve muscle mass as well as HMB in supplement form. HMB stimulates the body to make protein and also decreases protein breakdown. Look for supplements that contain both HMB and Vitamin D because results of a year-long study involving adults over age 60 found this specific combination significantly improve muscle function.1 The study, supported by the National Institute of Health also found that HMB plus Vitamin D help people feel more energetic.
2. Sit less, move more. Many people stop exercising as they grow older, what they don’t realise is that they get older because they stop exercising. If you don’t use your muscles, you lose it to some extent. Exercise is crucial for older adults to improve cognitive function while increasing muscle mass and strength.
3. Add MCT to boost energy levels. Our body relies on fat to supply energy to muscles during activity. MCTs as compared to other longer chain fats, are more rapidly absorbed by the body and more quickly metabolized (burned) as fuel, providing instant energy.
4. Avoid environmental toxins. Smoking and drinking are two of the most common environmental toxins.
It’s a simple fact, everything we do in our life involves our muscles in some way. And allowing them to diminish over time jeopardizes our ability to live life on our own terms. We all want to maintain and improve energy, mobility and independence as we age. We want to feel youthful, stay active and avoid injury. So, taking care of our muscle health now may help us age better overall.
1.Costa Riela N, A, Alvim Guimarães M, M, Oliveira de Almeida D, Araujo E, M, Q: Effects of Beta-Hydroxy-Beta-Methylbutyrate Supplementation on Elderly Body Composition and Muscle Strength: A Review of Clinical Trials. Ann Nutr Metab 2021;77:16-22. doi: 10.1159/000514236
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