Lack of exercise and insufficient nutrition will result in muscle loss. Also referred to as muscle atrophy, muscle loss refers to the wasting away of muscle tissue due to lack of use or illness. One has to work towards living an active and healthy lifestyle in order to retain muscle strength and tone.
People who have sedentary jobs are prone to muscle loss because of their lack of exercise. However, you can prevent and reverse atrophy by beginning a three time a week fitness regime. One does not need to overdo the exercises. In fact, overworking your muscles is actually harmful and will have a negative effect instead of being beneficial. A moderate amount every other day will greatly increase your health and attitude.
Nutrition
It is essential that one eats well while exercising. Exercise breaks down muscle tissue, and proper nutrition builds it back up. Eating protein rich foods will help build up muscle tissues, but it is also important to eat a balanced diet because many of high protein foods are also high in saturated fat.
Great low-fat foods for building and keeping muscle mass:
Egg whites
Lean meats, poultry and fish
Non-fat or low-fat milk and dairy products (skim milk and cottage cheese are terrific foods)
Turkey breast
Lean cuts of red meat
Skinless chicken breast
Also, foods such as nuts, raisins, and brown rice are great for keeping energy levels up throughout the day.
Exercise
Even if you do not have the time for a daily exercise routine, there are a lot of good ways to increase your activity level. When sitting before the television, one can walk around for a while during the commercial breaks. Or take the stairs instead of using the elevator. Many do not realize that climbing stairs is a great cardio vascular exercise.
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Muscle Loss, Joints And Bones – How Does It Happen?
Many times this is a combination where all three of them can develop over time, and we wonder why. Is it because of aging or are there other things at play? Yes, there could be several reasons for this but our modern lifestyle should get first priority being looked at.
Each of the joints in the human body has synovial fluid. This fluid is a form of thick liquid that lubricates the joints and allows for ease and painless movements. As our body ages, such commodities as synovial fluid and many minerals are no longer supplied by the body in right quantities. Although there is another reason for this, and that is the diet we choose. Muscle loss comes to the extreme when people start to stoop over as they walk. Another symptom, we become less balanced and weaker when muscle loss occurs. As we age this becomes a natural process from the body unless supported through the right diet and exercise. On average, we have a 30 percent muscles loss from the age of 50 onwards.
Bone Density
Osteopenia is a fancy name for decreased bone density, but not to the extreme of osteoporosis. Many times prescription drugs being recommended, such as fosamax, boniva, evista, actonel, forteo, reclast, protelos is a bisphosphonate which is a common ingredient used in laundry detergent, fertilizers and industrial lubricants. Researchers have found that such medicines can make bones more fragile, actually increase the risk of fractures. People believe drugs are bone builders but evidence shows they are making bones more brittle. Osteoporosis and osteopenia is not a disease but rather where the body is trying to correct an imbalance. This is preventable without taking drugs.
Mineral Deficiency
There is no question about it, calcium plays an important role in bone health. Because we hear a lot about calcium we assume that’s all we need, but calcium on its own would have little effect to solve the problem. What is often overlooked, we need many minerals to solve any of these issues. Experts agree that adequate calcium throughout life as well as other minerals and a balanced diet may lower the risk of osteoporosis and osteoarthritis or even reverse it. Calcium is not the only nutrient you need for bone formation. Besides calcium you need phosphorus as well as magnesium, potassium, copper, manganese, zinc, vitamin D, etc.
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