Sip on Youth: The Muscle-Saving Secret in Your Kitchen

Turning back the clock and aging well doesn’t have to be complicated. Maintaining your independence and staying active should be at the top of your list. In order to achieve this, taking care of your muscles is essential, especially as you enter your 40s and beyond.

As you age, your muscle mass will naturally decrease. This is called sarcopenia, which is the loss of skeletal muscle due to aging. While this might sound frightening, it isn’t inevitable. In fact, proper diet and a solid exercise routine can help preserve your muscles and keep you strong throughout your golden years.

Not Just for Nursing Home Residents

Sarcopenia affects one out of every three people, but many mistakenly believe it only impacts those in nursing homes or long-term care facilities. The reality is that everyone’s muscle mass will drop as they age. In fact, the average person loses about 8% of muscle strength every decade after the age of 40. By the time you reach 70, this accelerates to about 15% every decade.

Not addressing this gradual decline in muscle can create significant challenges as you age. Losing muscle can make it harder to perform everyday tasks like walking, lifting, and gripping objects. In some cases, it can even make it difficult to simply get up and out of a chair. However, there are plenty of ways you can combat the aging process and maintain your muscle mass.

Muscle Preservation Is Important

It’s not just about looking good; maintaining your muscles is crucial for your overall health and quality of life. Stronger muscles are linked to a lower risk of early death. In addition, muscle mass is closely tied to metabolism. Losing muscle can increase the risk of developing metabolic diseases like type 2 diabetes and cardiovascular disease.

Here are some proven ways to maintain muscle mass and power into your senior years:

Consume HMB (hydroxy β-methylbutyrate): This nutrient, found in foods like avocados, catfish, and grapefruit, is related to the amino acid leucine and has been shown to help keep muscles stronger as you age. It’s also available as a supplement.
Include weight-lifting exercises in your routine: This doesn’t have to be strenuous or complex. Aim for two or three weight-lifting sessions per week, and consult a certified personal trainer to learn the proper form.
Eat more protein-rich foods: Focus on organic meat and wild-caught fish (be sure to avoid the contaminants found in farmed fish). Your body uses protein to build back the muscle you lose as you age. If you’re unsure about which fish are best and safest to eat, check out this guide.
Take fish oil supplements after exercise: According to a study at Indiana University, fish oil can reduce muscle damage and inflammation after exercise. Fish oil supplements can help decrease muscle soreness and promote faster recovery.

Keep Moving and Incorporate Strength Training

A comprehensive resistance training program will not only help preserve muscle mass but also increase your overall strength and mobility. Exercises like squats, lunges, and push-ups are great for engaging multiple muscle groups and can be easily modified to match your fitness level.

If you’re new to working out or have been inactive for a while, start with bodyweight exercises before progressing to weights. Even if you’re not able to lift heavy weights, lighter loads can still be beneficial. Remember, consistency is key here. Find an exercise routine that is sustainable and enjoyable for you.

Don’t Forget About Your Diet

While exercise is essential, a healthy and balanced diet is just as important for maintaining muscle mass as you age. Make sure that you’re consuming plenty of protein, healthy fats, whole grains, fruits, and vegetables. To further support your muscles, consider supplementing with HMB (hydroxy β-methylbutyrate) and/or fish oil, which have been shown to protect and promote muscle health.

As you age, there will undoubtedly be challenges to overcome. However, maintaining strength and muscle mass can help make this journey a little easier and more enjoyable. So, grab a couple of barbells, eat a balanced diet, and get ready to experience the benefits of aging with grace and power.