How to Save Your Muscles From Aging

1. Eat enough protein. Protein is the building block of muscle, so it’s important to eat enough to support muscle growth and repair. Aim to get at least 0.8 grams of protein per kilogram of body weight per day. Good sources of protein include meat, poultry, fish, eggs, beans, and lentils.
2. Do resistance training. Resistance training, also known as strength training, is the best way to build and maintain muscle mass. Aim to do two to three strength training sessions per week, focusing on all major muscle groups. You can use weights, resistance bands, or your own body weight for resistance.
3. Get enough vitamin D. Vitamin D helps your body absorb calcium, which is important for bone and muscle health. Good sources of vitamin D include sunlight, fatty fish, and fortified foods. You may also need to take a vitamin D supplement.
4. Get enough omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation, which can contribute to muscle loss. Good sources of omega-3 fatty acids include fatty fish, such as salmon, tuna, and mackerel, and flaxseeds.
5. Stay active. Regular physical activity helps maintain muscle mass and overall fitness. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
6. Manage stress. Stress can contribute to muscle loss. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
7. Get enough sleep. When you sleep, your body repairs and rebuilds muscle tissue. Aim for 7-8 hours of sleep per night.
8. See your doctor for regular checkups. Your doctor can help you monitor your muscle mass and overall health.

If you are concerned about muscle loss, talk to your doctor. They can help you develop a plan to keep your muscles strong and healthy.