Low muscle mass, also known as sarcopenia, is a condition that occurs as we age. It can negatively impact our overall health and even shorten our lifespan. Aside from the obvious symptoms of low muscle mass as you age, such as loss of mobility and increased risk of falls and fractures, it can also cause fat gain and an increase in chronic diseases. However, incorporating the following tips can save ourselves from losing 27% of our muscle by age 45.
Get 7 Hours of Sleep
Sleep plays a crucial role in our overall physical health and well-being. Without adequate sleep, our bodies cannot repair and regenerate, which can hinder our ability to increase muscle mass. Here are some tips to improve sleep quality:
Bright Morning Light Exposure
Exposure to bright morning light can help regulate our internal body clock, signaling our brain that it’s time to wake up and promoting a consistent sleep-wake cycle. This means getting outside for a walk or even sitting in a sunny spot in your home for at least 30 minutes as soon as you awaken.
Avoid Bright Lights After Sunset
Many people spend their evenings in front of bright screens, which can disrupt our sleep by suppressing the production of melatonin, the hormone that helps us fall asleep. Avoiding screens for at least an hour before bed can help improve sleep quality.
Consistent Sleep/Wake Schedule
Going to bed and waking up at the same time every day can help align our body’s internal clock, enabling us to fall asleep quicker at night and wake up refreshed.
Avoid Caffeine 10 Hours Before Bed
Caffeine is a stimulant that can interfere with sleep, so it’s best to avoid it 10 hours before bed. This includes coffee, tea, chocolate, and other beverages or foods containing caffeine.
Use Progressive Overload
To build muscle, you must consistently challenge your muscles. Progressive overload is a technique to build muscle mass that involves gradually increasing the weight or reps performed during resistance training exercises. You can also reduce the rest time between sets or the overall number of activities performed. Here are the three primary methods of progressive overload:
Increase Weight
If you want to gain or lose muscle mass, you need to lift weights. As you progress in your workouts, challenge yourself by gradually increasing the weight you’re lifting. This will require your muscles to adapt and grow stronger, promoting muscle growth.
Decrease Rest
As you become more advanced in your workouts, try decreasing the rest time between sets. This will keep your muscles under stress for longer, making them work harder and promoting muscle growth.
Increase Reps
Performing more reps per set can be another effective way to make strength training promote muscle growth. Add one or two extra reps per set to challenge your muscles and encourage growth.
Prioritize Whole Foods
Eating whole, nutrient-dense foods is essential to promote optimal health and support your muscle-building muscle strength goals. A healthy diet should be based mainly on whole foods, which include:
- Nuts and seeds
- Fruits and vegetables
- Lean meats
- Fish
- Eggs
Avoid processed and packaged foods whenever possible, as these are typically lower in nutrients and may contain added sugars and unhealthy fats. Consume whole foods around 80% of the time, and occasionally indulge in your favourite treats for an optimal balance.
Manage Stress
Stress is a natural part of life, but when it becomes chronic, it can negatively affect our physical health and even hinder muscle growth. Stress causes the release of cortisol, a hormone that can break down muscle tissue, which is why it is necessary to manage stress. Here are some techniques to help manage stress:
Time with Loved Ones
Spending quality time with loved ones can help alleviate stress and promote feelings of relaxation and joy.
Weekly Time in Nature
Spending time in nature can help calm the mind and promote feelings of well-being. Try going for a walk in the park, going on a hike or a camping trip, or even just sitting outside in the sun.
Morning Meditation
Meditation has been shown to promote relaxation and alleviate stress. Taking just a few minutes to meditate each morning can have a significant impact on our overall stress levels.
Evening Journal
Writing down our thoughts and feelings in a journal can help us process our emotions and alleviate stress before bed.
Daily Walk
Walking, even just a few minutes daily, can help clear our minds and reduce stress levels.
Prayer
For those practising spirituality and religion, prayer can help promote calm and relaxation.
10k Steps Per Day
Walking daily can provide many health benefits, including helping to maintain and rebuild muscle mass. When we spend most of our day sitting, our muscles are relaxed and not active. This means our body will not build muscle as it has no reason. When we take regular walks, we are loading our muscles, joints, and bones, thereby promoting an active and healthy lifestyle. Aim for at least 10,000 steps daily, through daily walks or any other form of physical activity you enjoy.
Lift Weights 3x Per Week.
Resistance training is the most effective way to gain muscle mass and build and maintain muscle mass. Lifting weights provides an overload to our muscles, making them work harder than they’re used to. This promotes muscle growth and prevents muscle loss. Try incorporating weightlifting sessions into your routine thrice weekly, aiming for 20-30 minutes per session.
Eat 1g Protein/Lb Body Weight.
Protein is essential for muscle growth and repair. It’s recommended to consume at least 1 gram of protein per pound of body weight daily. Protein-rich foods include lean meats, fish, eggs, nuts, and seeds. It’seasy to incorporate protein into your diet by snacking on nuts, adding eggs to your breakfast, or enjoying a lean chicken breast for dinner.
Conclusion
In conclusion, losing muscle mass is a natural part of ageing but is preventable. Incorporating these tips into our daily routines promotes muscle growth and maintains our overall health. Getting 7 hours of sleep, using progressive overload, prioritizing whole foods, managing stress, taking 10k steps per day, lifting weights three times per Week, and eating one gram of protein per pound of body weight can help save us from losing 27% of our building muscle mass by age 45.
It’s crucial to consider that any significant changes in our diet or exercise routines should be done gradually and under the guidance of a medical professional, especially if we have underlying health conditions. Remember that it’s never too late to lose muscle or start building muscle, and positive lifestyle changes can benefit us at any age.
Losing muscle mass with aging doesn’t have to be inevitable. Incorporate these tips into your routine to promote optimal health and maintain the muscle mass you already have.
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