As we age, maintaining muscle mass becomes increasingly challenging - especially after the age of 50.
But according to pharmacists, there are a number of simple and often overlooked strategies that can make a big difference.
Forget the scale – focus on fat loss
Weight alone doesn’t define health. The goal is to lose fat while maintaining or even increasing muscle mass.
A lower number on the scale doesn’t always mean a healthier body.
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Eat a healthy, balanced and sustainable diet
A nutrient-rich, varied diet is essential to preserve muscle. Prioritize fresh foods, sufficient protein intake, and avoid restrictive diets that can backfire in the long term.
Avoid undernutrition during weight loss
Losing weight should not come at the cost of losing vital nutrients. Protein, vitamins, and minerals are especially important to ensure you're losing fat - not muscle.
Consider supplements
Supplements can help, but only when used properly.
Consult with pharmacists or doctors to see if you need additional protein, vitamin D, or other nutrients to support your muscles.
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Prioritize strength training
Strength training is key to preserving muscle mass. Use weights, resistance bands, or bodyweight exercises — as long as your muscles are regularly challenged.
Combine strength with cardio and flexibility
While strength training is vital, don’t skip cardio, balance, and flexibility. Activities like walking, dancing, or yoga help maintain overall function and prevent injuries.
Exercise outdoors to boost vitamin D
Sunlight helps your body synthesize vitamin D, which plays a role in muscle function. Try to exercise outside to support both your muscles and your mood.
Sarcopenia
Sarcopenia is the age-related decline in muscle mass and strength.
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Though gradual, it can significantly affect health. With the right nutrition and exercise, it can be slowed or even prevented.
Pay attention to warning signs
Feeling weaker, more tired, or struggling with daily activities? These may be signs of muscle loss. Adjust your routine early to prevent further decline.
Seek advice at your local pharmacy
Pharmacists are valuable allies in guiding your diet, supplement use, and exercise habits. Their support can help you stay strong and healthy well into older age.
This article is based on information from Eleconomista.es.
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