Humans need a healthy amount of muscle mass to stay spry and healthy, especially as they age. High muscle mass helps to increase metabolism and makes it easier to maintain a healthy weight level, says Washington, D.C., dietician Caroline Thomason, RD, CDCES. She explains that muscles are among the most metabolically active tissues in the body and contribute a great deal to healthy aging as they keep an individual’s metabolism functioning at optimal levels. Unfortunately, muscle mass typically decreases as we age, losing its strength, size and function.
On top of making it harder to take part in physical activities, losing muscle mass increases an individual’s risk of chronic diseases, falls and fractures, and can lead to a shorter life. As such, maintaining a healthy muscle mass is critical to improving quality of life and extending lifespan.
Eating enough protein is one of the best ways to build and maintain muscle mass because protein is a key building block in muscle tissue. According to Thomason, chicken, seafood, eggs, cheese, milk and yogurt are excellent animal sources of protein. Nuts, tofu and legumes such as beans and lentils are also good plant-based protein sources, the dietician says.
Research published in the journal “Nutrients” recommends 89 to 123 grams of protein for a 150-pound person per day. However, make sure you consult a physician before rapidly increasing your protein intake, especially if you have conditions such as higher kidney disease risk.
Do strength training to start building muscle mass. Also known as resistance training, strength training is an effective means of strengthening the body and building muscle over time. Thomason says resistance training helps to both build and maintain muscle mass as every push and pull contributes to vital muscle development.
The Physical Activity Guidelines for Americans recommends at least two weekly sessions of strength training targeting the major muscle groups; the Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity physical activity per week. These sessions can involve lifting free weights or kettlebells as well as bodyweight exercises such as squats and pushups.
Regular physical activity will help you maintain your muscle mass and prevent muscle loss. Muscles will shrink, become wea and, in extreme circumstances, atrophy when they aren’t used consistently.
Thomason says any weight-bearing exercise, including running or walking, can help maintain muscle mass as you age. Regular exercise can also help improve bone health, she adds. The Bone Health and Osteoporosis Foundation says muscle exercises apply pressure to the bones and increase their strength.
Stronger muscles and bones can also help prevent falls and fall-related injuries, a major issue that faces elderly individuals.
For individuals that do develop health challenges linked to the aging process, companies such as Longeveron Inc. (NASDAQ: LGVN) are working to bring to market treatments to address chronic illnesses common in an aging population.
NOTE TO INVESTORS: The latest news and updates relating to Longeveron Inc. (NASDAQ: LGVN) are available in the company’s newsroom at https://ibn.fm/LGVN
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