We’ve reached part 3 of our Muscle Medicine Series, which offers advice on combating the common muscle decline that happens in later adulthood. Our muscles naturally begin to atrophy beginning in our 40s. As we continue to age, that slow loss of muscle mass leads to an increased risk of falls and fractures and can result in a shorter lifespan.
Slow age-related muscle loss with these five powerful tips
- Engage in regular exercise, including resistance training, to maintain strength, balance, and mobility. Studies show that even 90-year-olds can significantly increase muscle mass within a few months using resistance exercise.
- Eat a diet rich in protein from lean meats, low-fat dairy and plants. Aim for 25 to 30 grams at every meal.
- Choose healthy carbohydrates for energy to exercise. Opt for vegetables, fruits and whole grains over highly processed foods.
- Estrogen-based hormone replacement therapy may help preserve muscle mass and protect against muscle damage in older women.
- Talk to your doctor about nutrition and supplements, especially if you are ill, have been recently hospitalized or are recovering from surgery.
If you have any questions about getting stronger, building or maintaining muscle mass, talk with your doctor. Need a doctor referral? Call (843) 402-CARE.
Editor’s Note: This blog is an excerpt from the article “Muscle Up,” originally authored by Stratton Lawrence. This piece was featured in the Winter 2022 issue of House Calls.