As we hit middle age our physical strength starts to diminish, in fact most people lose 1% of their muscle mass every 12 weeks, past the age of 50.
One of the main reasons for the decline is our bodies become less efficient at turning protein into muscle and by the time we hit 80, up to half of us may suffer serious effects from this condition.
The good news is studies show small diet changes along with regular exercise can keep this muscle loss at bay.
This sounds easy, and in reality it is but it takes discipline as new habits need to be formed and stuck too. Many British eating habits actually accelerate muscle loss. A three year study at Newcastle University analysing 750 people’s eating habits in North East England found those that consumed high levels of fatty, starchy foods were most at risk because these foods do not provide the fuel needed to build muscle in midlife and beyond. This is compounded by the fact many people have less muscle to lose when they hit forty due to their unhealthy lifestyles over the previous decades. We are also doing more technology related work rather than manufacturing or other physically related jobs.
Playing at healthy eating for a few weeks a year will not work, you need to make a conscious effort to form healthier food choices and implement an exercise regime that you can stick to long term.
Eating to promote muscle mass
Latest research shows that two thirds of our bodies Vitamin C is found in skeletal muscle and is a strong antioxidant therefore helps clear toxins which increase as we age. Vitamin C is available in vegetables and fruit, making sure these levels are topped up each day linked in with your healthy diet.
Following a Mediterranean diet showed the most positive results in holding onto your muscle mass.
The diet includes a moderate amount of fish, poultry and dairy adding plenty of vegetables, fruit, olive oil with little red meat and added sugar. The lack of refined sugar had a significant impact on lowering inflammation in the body.
Exercise
Research shows we do not have to exercise hard, it’s the regularity that’s important. Low impact daily exercise such as gardening or walking briskly would work well. Anything more, involving resistance work and raising the heart rate would be a bonus.
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