Increases protein intake
According to some studies, increasing protein intake stimulates protein synthesis at the muscle level. After the age of 30, you need 25-30 grams of quality protein at each main meal. You get them from fish, eggs, cheeses and dairy products, nuts, lentils, beef, and pork.
Supplement with vitamin D
At this stage, your body needs vitamin D to maintain neuromuscular function and muscle endurance. Studies have shown that people with low levels of vitamin D who supplemented their vitamin intake managed to combat muscle loss. In the cold season, eat more eggs, and fatty fish (sardines, salmon, mackerel, tuna) to cover your daily vitamin D needs.
Physical activity delays the effects of aging
Eating right is important, but it’s not the only way to stay in shape. According to specialists, 30 minutes of aerobic exercises per day are the most suitable to combat the effects of aging such as muscle mass loss. On the other hand, swimming, jogging, dancing, and pilates are also beneficial for muscles and maintaining flexibility.
Diseases that promote loss of muscle mass
Sarcopenia is also correlated with other conditions such as obesity, osteoporosis, type 2 diabetes, and breast cancer. Early diagnosis and control of these diseases slow down the aging process.
