How to Prevent Sarcopenia
You've heard of muscular atrophy.
That's the gradual loss of muscle mass from lack of use.
Sarcopenia, or the loss of skeletal muscle mass and strength, is similar to muscular atrophy but encompasses a broader scope of musculoskeletal symptoms, including decreased cellular and endocrine function and reduced tendon, joint, ligament and bone integrity.
Sarcopenia is a component of the frailty syndrome, which is related to osteoporosis and a degeneration of bone density and muscle mass.
Symptoms of sarcopenia include loss of strength, balance, increased risk of falling and a general decrease in physical well-being.
With a generation of baby boomers nearing retirement and flirting with senior status, sarcopenia and the preservation of muscle mass have entered the collective conscious of North Americans looking to make their golden years a time of independence, health and happiness.
While genetics contribute to the onset of frailty, the most common causes of sarcopenia are lack of exercise and poor diet.
The benefits of a healthy, balanced diet have long been advocated by health experts and are arguably the most influential factor to human health.
A high protein diet, consisting of lean meats, oily fish, whole grain products, fruits, vegetables, low-fat dairy and nuts contributes to healthy bone and muscular density.
Oily fish are high in the omega-3 fatty acid DHA, which, in addition to improving mood and cognitive function, also promotes cardiovascular health.
Salmon in particular is high in protein, which contributes to muscle preservation, and vitamin D, essential to bone health and density.
Some health experts recommend eating fruits of all colors of the rainbow to maximize exposure to the nutrients and minerals in fruits of different pigments.
Having said this, some experts suggest avoiding fruits with high fructose (fruit sugar) content, which can elevate blood sugar levels.
Watermelon, for example, is high in fructose and has a high glycemic index (GI) classification.
Foods with high GI are quickly absorbed into the blood stream and can lead to hypoglycemia and diabetes.
Foods that are high in fat and sugar contribute to excessive body weight and, when combined with a sedentary lifestyle can lead to sarcopenia, and reduced health.
Smoking, excessive alcohol consumption and drug use also contribute to sarcopenia, lowered quality of life and shorter life span and are best avoided.
While diet and healthy lifestyle are influential in general health and preserving muscle mass and strength, exercise remains the single most important factor to preventing sarcopenia.
Resistance and strength training preserve muscle mass by forcing the body to heal the damage sustained to muscle cells during exercise.
This process is pivotal to maintaining the integrity and function of cellular activity within the musculoskeletal system and maintaining physical strength.
Core exercises, including bench press, squats, rowing movements and deadlifts all increase bone and muscle density and are among the most beneficial exercises for men.
Exercise for women is just as important for men (perhaps even more, when you consider that women typically have less muscle mass then men, therefore the loss of muscle from sarcopenia is even more pronounced).
Aerobics, low impact movements like swimming and light resistance training are good exercises to increase and preserve bone density in women.
As a general rule, for men and women over the age of 65, frequency of exercise is more beneficial than intensity.
Finally, consider a good human growth hormone (HGH) releaser.
As we age, our hormone production decreases.
We get wrinkles and store body fat.
We lose muscle mass and our sex drives can falter.
A good HGH releaser, like GenF20 Plus, can remedy these issues by boosting HGH production with a series of natural, and proven herbals, amino acids and nutrients, without the side effects or expense of synthetic HGH injections.
Want to prevent sarcopenia and muscle/bone degeneration? Try GenF20 Plus, combined with a healthy diet and regular exercise.
That's the gradual loss of muscle mass from lack of use.
Sarcopenia, or the loss of skeletal muscle mass and strength, is similar to muscular atrophy but encompasses a broader scope of musculoskeletal symptoms, including decreased cellular and endocrine function and reduced tendon, joint, ligament and bone integrity.
Sarcopenia is a component of the frailty syndrome, which is related to osteoporosis and a degeneration of bone density and muscle mass.
Symptoms of sarcopenia include loss of strength, balance, increased risk of falling and a general decrease in physical well-being.
With a generation of baby boomers nearing retirement and flirting with senior status, sarcopenia and the preservation of muscle mass have entered the collective conscious of North Americans looking to make their golden years a time of independence, health and happiness.
While genetics contribute to the onset of frailty, the most common causes of sarcopenia are lack of exercise and poor diet.
The benefits of a healthy, balanced diet have long been advocated by health experts and are arguably the most influential factor to human health.
A high protein diet, consisting of lean meats, oily fish, whole grain products, fruits, vegetables, low-fat dairy and nuts contributes to healthy bone and muscular density.
Oily fish are high in the omega-3 fatty acid DHA, which, in addition to improving mood and cognitive function, also promotes cardiovascular health.
Salmon in particular is high in protein, which contributes to muscle preservation, and vitamin D, essential to bone health and density.
Some health experts recommend eating fruits of all colors of the rainbow to maximize exposure to the nutrients and minerals in fruits of different pigments.
Having said this, some experts suggest avoiding fruits with high fructose (fruit sugar) content, which can elevate blood sugar levels.
Watermelon, for example, is high in fructose and has a high glycemic index (GI) classification.
Foods with high GI are quickly absorbed into the blood stream and can lead to hypoglycemia and diabetes.
Foods that are high in fat and sugar contribute to excessive body weight and, when combined with a sedentary lifestyle can lead to sarcopenia, and reduced health.
Smoking, excessive alcohol consumption and drug use also contribute to sarcopenia, lowered quality of life and shorter life span and are best avoided.
While diet and healthy lifestyle are influential in general health and preserving muscle mass and strength, exercise remains the single most important factor to preventing sarcopenia.
Resistance and strength training preserve muscle mass by forcing the body to heal the damage sustained to muscle cells during exercise.
This process is pivotal to maintaining the integrity and function of cellular activity within the musculoskeletal system and maintaining physical strength.
Core exercises, including bench press, squats, rowing movements and deadlifts all increase bone and muscle density and are among the most beneficial exercises for men.
Exercise for women is just as important for men (perhaps even more, when you consider that women typically have less muscle mass then men, therefore the loss of muscle from sarcopenia is even more pronounced).
Aerobics, low impact movements like swimming and light resistance training are good exercises to increase and preserve bone density in women.
As a general rule, for men and women over the age of 65, frequency of exercise is more beneficial than intensity.
Finally, consider a good human growth hormone (HGH) releaser.
As we age, our hormone production decreases.
We get wrinkles and store body fat.
We lose muscle mass and our sex drives can falter.
A good HGH releaser, like GenF20 Plus, can remedy these issues by boosting HGH production with a series of natural, and proven herbals, amino acids and nutrients, without the side effects or expense of synthetic HGH injections.
Want to prevent sarcopenia and muscle/bone degeneration? Try GenF20 Plus, combined with a healthy diet and regular exercise.
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