Muscle loss soundless! After 50 years old, "6 types of foods, 2 types of exercises" effectively maintain muscle mass

After the age of 30, muscle mass begins to lose about 3% to 8% every 10 years, and the aging of humans around 50 enters the "acceleration period". Adding some food to your diet will help. Experts recommend that you, after the age of 50, eat more 6 foods rich in high protein, healthy fat and high fiber to maintain muscle mass.

How old do you start muscle loss?

At how old do you start to feel that your body function is getting worse, and more and more problems appear? According to research, after the age of 30, muscle mass begins to lose about 3% to 8% every 10 years. After the age of 40, muscle mass loss accelerates, and aging of people around 50 enters the "acceleration period". Muscle loss is closely related to sarcopenia. Reduced muscles will affect body function and increase risk of falls and fractures. The increased hospitalization rate will lead to a decrease in quality of life. If you come back, you may experience disability and long-term lesions.

{9 》 Visit sports nutritionist Tara Collingwood, which can help to add some foods to your diet that support muscle, bones and health. She recommends that people over 50 can eat the following 6 types of foods that maintain muscle mass.

1. Chicken Egg

Chicken Eggs should be listed on the diet list of most people, especially those over 50 years old, because chicken eggs contain complete protein and vitamin B12, which helps repair muscles and stabilize energy. Eating an egg every morning is the best choice for supplementing protein.

2. Green leaf vegetables

Green leaf vegetables are rich in calcium, ox and vitamin K, which are beneficial to bone and muscle functions. They are also eaten in a variety of ways. They can be fried, boiled in water, or eaten as salad.

3.Greek Elegant

If you want to maintain your body shape and seedlings when you are old, Greek Elegant is also one of the must-eat foods. High in protein and probiotics, which help keep muscle and kidney healthy. But be sure to avoid sugar-filled ingredients, as they will also allow you to eat a lot of sugar and calories.

4.Fished fish

Fished fish is rich in ω-3 fatty acids, which can resist inflammation and protect muscles. It is lean protein rich in high-quality fat, which is very suitable for middle-aged and elderly people to supplement.

5. Berries

include blackberries, strawberries and blueberries. They are rich in antioxidants and fibers, which help restore physical strength and control appetite. They are sweets that can help burn fat.

6. Bean foods

Beans or lentils are side dishes that can fill the stomach and promote fat reduction. The plant protein and fibers contain can stabilize blood sugar and provide energy to muscles.

How to know your muscle loss?

How to know if you have muscle loss and whether you have sarcopenia? Chen Yinhan, a medical doctor in the rehabilitation department, once pointed out that he would do some simple tests at home first. If he used both hands to wrap his calf around his calves, the male calf around him is less than 34 cm and the female calf below 33 cm, he would be suspected of having sarcopenia. It is recommended to go to the rehabilitation department of the hospital for examination and confirmation.

According to the statistics of the Ministry of Health and Welfare, the prevalence rate of sarcopenia among people over 65 in Taiwan is 7 to 10%, and it is estimated that nearly 300,000 people suffer from sarcopenia. Muscle loss and bone loss are soundless. More than half of the people do not know that they are losing muscles. If they find that they often get up, their walking speed is slower, and their calfs become thinner, they may have already come to their door.

Aerobic and resistance exercises can best increase muscle mass

When muscle loss and sarcopenia are detected, there is no need to panic. Through balanced nutrition, restoration of sports, and weight training, they all help maintain muscle strength. Wu Tinghui, a family medical doctor at the Catholic Sanbao Hospital in Taoyuan City, once visited and pointed out that taking high-quality and appropriate protein can help increase muscle mass. In terms of sports, training with aerobic and advanced resistance exercises can best increase muscle mass and strengthen muscle strength. If the body is weak, use a small number of times as a principle to slowly increase the intensity of the training. Never increase the training in one breath to avoid injury.