4 ways to deal with decreased muscle strength. adopting certain lifestyle changes can help. Here are ways to increase muscle mass and strength, to improve your quality of life
Ever felt exhausted doing menial tasks that you could easily get done before? Right from the time you were born to around the time you are in your 30s, your muscles grow larger and stronger. But at some point in your 30s, you experience loss of muscle mass and function. If the aches and pains you’re feeling are worse than usual, you might be dealing with Sarcopenia. Sarcopenia is what is known as the loss of skeletal muscle mass and strength. Where the loss of muscle strength is something commonly associated with aging. Other factors such as a lack of exercise, neuromuscular diseases, and even pregnancy can result in the same.
As muscle loss is correlated with a decline in physical and cognitive functions, modern science has highlighted this matter to improve human health. There is no one unified approach to assess and treat loss of skeletal mass and muscle function. However, adopting certain lifestyle changes can help. Here are 4 ways to increase muscle mass and strength, to improve your quality of life :
Exercise
The number one most effective way to reverse and prevent sarcopenia is walking. A 2011 study recommended that an average active adult should take more than 10,000 steps per day. All types of exercises are beneficial however there are some more than others. For instance, resistance training helps build your neuromuscular system and also increases the action of growth-producing hormones, and sustained exercises that raise heart rate can also control sarcopenia. It can also boost the ability to convert protein to energy in as early as two weeks.
Nutrition
Consuming a nutrient-rich diet is important not just for children but for adults alike. A diet providing sufficient calories and protein can result in weight gain and improve muscle mass. Also including key nutrients in your diet can promote muscle growth and enhance the benefits of exercise. High consumption of protein in your diet will signal muscle tissue to build and strengthen.
Supplements
Where eating enough calories and high-quality protein can slow down the rate of muscle loss. Irrespective of your age, consuming omega-3 fatty acids through seafood or supplements help increase your muscle growth. Supplements such as Omega- 3 and creatine can help fight sarcopenia. Creatine is a protein normally made in the liver. Though the body makes enough to avoid deficiency, creatine in the diet via meat or as a supplement may help boost your muscle growth. While Omega-3 is renowned for its anti-inflammatory benefits; Vitamin D is also recommended to reduce the risk of falling and increase muscle strength.
Hormone therapy
Several hormones stimulate muscle growth and strength in different ways. The goal of adopting hormone therapy should be to keep the anabolic hormones high and catabolic hormones low. It is best to enhance hormones naturally. Insulin and glucagon are highlyinfluenced by exercise and diet. Research in hormone therapy is still ongoing, to investigate the increase in lean muscle mass.
Although aging is inevitable, developing sarcopenia does not have to be. If muscle loss has occurred, proper diet and strength training can help improve the condition. Treating decreased muscle strength may be an underway constant for now. Finding the right balance can improve your mental and physical health drastically.
Dr. Rupa Mehta
Physiotherapist
