Struggling with Sarcopenia? Try these tips to retain Muscle Mass

Sarcopenia is an age-related muscle loss. Sarcopenia is a health condition that commonly occurs in 10% of adults who are above 50 years. As per Harvard Health Publishing, after age 30, human beings lose as much as 3% to 5% of their muscle mass per decade. The strength of muscles helps us to sit, stand and walk efficiently. With strong muscles one can have high energy levels with fewer aches and pains in the body. However, by developing healthy habits as early as possible loss of muscle mass can be avoided.

Ways to maintain muscle mass 

Protein-rich diet

A protein-rich diet is full of amino acids, which in turn build muscle. Protein builds and strengthens the muscle tissues. Incorporate items like chicken, fish, eggs, red meat, yogurt, beans, etc. as they are sources of protein. 

Resistance training 

As per a report by Healthline, "when you perform resistance exercise, the tension on your muscle fibers results in growth signals that lead to increased strength. Resistance exercise also increases the actions of growth-promoting hormones ." 

Importance of Vitamin D 

With a deficiency of Vitamin D, one can lose muscle strength gradually. Vitamin D synthesizes with muscle protein and builds muscle strength. The best way to take Vitamin D is by exposing yourself to the sun. however, for aging people, this process takes more time. People over 50 are advised to take vitamin D supplements after consulting with their physician. 

Walking regularly 

Walking is able to reverse and avoid the condition of Sarcopenia. It enhances mobility and blood flow of the human body. Walking for 10 minutes a day regularly aids to maintain muscle mass of the human body.