Muscle loss is a natural part of aging. It tends to begins around age 40 and speeds up even more by the time we’re 50. Without a consistent exercise program, muscles lose their strength. In fact, only two weeks of inactivity can age your muscles by four to five decades.
Researchers at the Center for Healthy Aging and the Department of Biomedical Sciences at the University of Copenhagen in Denmark discovered this shocking fact after immobilizing people’s legs for fourteen days. Both young and older people experience muscle loss due to inactivity, with young individuals losing up to a third of their muscle strength, while older people lose about one-fourth. In other words, a young man who remains inactive for two weeks loses muscle strength equivalent to aging by 40 to 50 years.
While you might think that having more muscle mass would protect you from muscle loss, the opposite is true. The more muscle mass you have, the more muscle you lose when not in use. So, if you’re fit and become injured, you are likely to lose more muscle mass than someone who is unfit over the same period. This can be particularly detrimental for older adults, as muscle loss can have a significant impact on general health and quality of life.
If you lose muscle for any reason, such as illness, injury, or lack of exercise, be aware that it will take three times as long to regain your former muscularity as it took to lose it. Getting back in shape can be challenging, especially as you age.
Weightlifting: The Key to Regaining Muscle Mass
The Danish study found that lifting weights is the most effective way to regain muscle mass. Although aerobic activities like biking, jogging, and swimming provide numerous health benefits, they are less effective when it comes to restoring muscle mass. The key takeaway: Use it or lose it.
To support your exercise efforts and promote muscle growth, consider incorporating the following foods into your diet:
- Increase your protein intake: Protein is essential for building and maintaining muscle mass. Aim to consume a portion of protein at every meal, such as lean meats, poultry, fish, eggs, dairy, beans, and legumes.
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Eat more fruits and vegetables: A compound called homobrassinolide is found in members of the mustard family and has been shown to stimulate protein synthesis while preventing the degradation of muscle. Additionally, green tomatoes contain a natural chemical called tomatidine, which protects against muscle atrophy and helps create new muscle tissue.
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Get your vitamin E: Research at Georgia Regents University suggests that vitamin E, found in foods like spinach and avocado, may help keep muscle tissue young. Vitamin E is also an antioxidant that can protect cells from damage caused by free radicals, which are produced during normal body functions and can contribute to muscle aging.
To recap, regaining lost muscle mass requires a commitment to exercise, particularly weightlifting, and a nutritious diet high in protein, fruits, and vegetables. With the right combination of exercise and diet, you’ll be on your way to restoring your disappearing muscles.
