Age-related muscle loss, called sarcopenia, is a natural part of aging. While it can decrease life expectancy and quality of life, there are actions you can take to prevent and even reverse this condition.
Factors that accelerate your muscle loss:
1. Immobility: including a sedentary Lifestyle
2. Unbalanced diet: providing insufficient calories and protein
3. Inflammation: after injury or illness
4. Severe stress
Here’s how to prevent muscle loss as you age:
1- Eat protein-rich foods
Getting protein in your diet directly helps to build and strengthen your muscle tissue
2- Consume Omega-3 Fatty acids
Consuming omega-3 fatty acids via seafood or supplements will increase your muscle growth
3- Exercise
A combination of at least 3 to 4 exercises sessions of aerobic exercise, resistance training and balance training is the most effective way to prevent and even reverse muscle loss
4- Sleep well
Getting a solid seven to eight hours of good quality of sleep can help you retain and build your muscle mass
References
https://www.healthline.com/nutrition/sarcopenia
https://www.foxnews.com/lifestyle/how-to-prevent-muscle-loss-as-you-age
https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass