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How to Avoid Muscle Loss

By Lana Bandoim

It is easy to lose muscles, and it takes hours in the gym to get them back. Weight loss and aging can make muscle loss worse. However, there are steps you can take to save the muscles.  

Eat More Protein

Research studies show that protein is important for fighting muscle loss. Not only does it help the body build new muscles, it also prevents the destruction of current muscles. After you eat protein, the body releases signals to help the muscles grow.

Studies also found that leucine, which is an amino acid, is important for muscle health. Leucine is mostly found in animal proteins such as dairy, meat, eggs and fish. Plant proteins have lower levels of leucine and include legumes, soybeans and tempeh.

Stay Active

Spending hours at the gym every week may not be possible, but you can still stay active every day by adding small amounts of exercise into normal routines. Try to stand more instead of sitting at work. Walk around the block after getting the mail or visit the neighbors down the street to get coffee.

Research shows that walking is an easy way to fight muscle loss. This free activity does not require fancy equipment or expensive outfits. Think about how to add more walking to your schedule.

Get More Vitamin D

Researchers are still exploring why Vitamin D affects muscle loss. Although the studies are ongoing, the benefits of getting more of this vitamin are clear. Talk to your doctor and consider taking Vitamin D supplements. Also, try to increase how much of this vitamin is in your diet. Vitamin D can be found in fortified food such as cereals and orange juice. It is also in fatty fish, eggs, milk, beef liver and yogurt.  

Try Resistance Training

Resistance training is an important step in building strong muscles. Consider joining a gym with resistance training equipment and think about hiring a personal trainer to get the full benefits of this exercise.

Avoid Stress and Get Help for Medical Problems

Studies have found that extra stress can increase muscle loss. In addition, many medical problems contribute to muscle loss. It is important to get help and follow the doctor’s recommendations for treatment. Ignoring health problems such as liver disease or kidney disease can increase the risk of muscle loss.

Muscle loss does not have to be a problem. Consider following these tips to prevent it so you can maintain strength and flexibility.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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