How to Prevent Sarcopenia

You've heard of muscle atrophy. That's the gradual loss of muscle mass from lack of use. Sarcopenia, or loss of skeletal muscle mass and strength, is similar to muscle atrophy but covers a broader range of musculoskeletal symptoms, including decreased cellular and endocrine function and decreased tendon, joints, ligaments and bone integrity.

Sarcopenia is a component of the syndrome of weakness, which is associated with osteoporosis and degeneration of bone density and muscle mass. Symptoms of sarcopenia include loss of strength, balance, increased risk of falls and general decline in physical well-being.

With generations of baby boomers about to retire and tease with the right status, sarcopenia and muscle mass preservation have entered the collective consciousness of North Americans seeking to make their golden years of independence, health and happiness.

Although genetics contributes to the emergence of weakness, the most common cause of sarcopenia is lack of exercise and poor diet.

The benefits of a healthy and balanced diet have long been advocated by health professionals and are arguably the most influential factor in human health. High protein diets, which include lean meats, oily fish, cereals, fruits, vegetables, low-fat milk and nuts contribute to healthy bones and muscle density.

Oily fish are high in omega-3 fatty acids DHA, which, in addition to improving mood and cognitive function, also promotes cardiovascular health. Salmon in particular are high in protein, which contributes to muscle preservation, and vitamin D, important for bone health and density.

Some health experts recommend consuming fruits of all colors to maximize exposure to nutrients and minerals in different pigment fruits.

Having said this, some experts recommend avoiding fruits with high fructose (sugar content), which can increase blood sugar levels. Watermelon, for example, is high in fructose and has a high glycemic index (GI) classification. High GI foods are quickly absorbed into the bloodstream and can cause hypoglycemia and diabetes.

High fat and sugar foods contribute to overweight and, when combined with an inactive lifestyle can lead to sarcopenia, and reduced health.

Smoking, excessive alcohol consumption and drug use also contribute to sarcopenia, lowering quality of life and shorter lifespan and should be avoided.

Although a healthy diet and lifestyle influence general health and maintain muscle mass and strength, exercise is still the single most important factor in preventing sarcopenia. Resistance and strength training maintain muscle mass by forcing the body to heal continuous damage to muscle cells during exercise. This process is important in maintaining the integrity and function of cellular activity in the musculoskeletal system and maintaining physical strength.

Core exercises, including bench press, squats, paddle movements and deadlifts all increase bone and muscle density and are among the most beneficial exercises for men.

Exercise for women is just as important for men (perhaps more so, when you consider that women usually have less muscle mass than men, so muscle loss from sarcopenia is even more obvious). Aerobics, low impact movements such as swimming and lightweight exercises are good exercises to increase and maintain bone density in women.

As a general rule, for men and women age 65, training frequency is more beneficial than intensity.

Finally, consider a good human growth hormone (HGH) editor.

As we age, our hormone production decreases. We get wrinkles and we store body fat. We lose muscle mass and our sex drive can be cut off. Good HGH distributors, such as the GenF20 Plus, can improve this problem by increasing the production of HGH with a series of natural, and proven, amino acids and nutrients, with no side effects or the expense of synthetic HGH injections. Want to prevent degeneration of sarcopenia and muscle / bone? Try GenF20 Plus, combined with a healthy diet and regular exercise.

How to Prevent Sarcopenia


==========================