You've heard of muscular atrophy. That's the gradual loss of muscle mass from lack of use. Sarcopenia, or the loss of skeletal muscle mass and strength, is similar to muscular atrophy but encompasses a broader scope of musculoskeletal symptoms, together with decreased cellular and endocrine function and reduced tendon, joint, ligament and bone integrity.
Sarcopenia is a component of the frailty syndrome, which is associated to osteoporosis and a degeneration of bone density and muscle mass. Symptoms of sarcopenia consist of loss of strength, balance, increased risk of falling and a general decrease in corporeal well-being.
Best Diet Foods For Women
"Best Diet Foods For Women"With a generation of baby boomers nearing resignation and flirting with senior status, sarcopenia and the preservation of muscle mass have entered the public conscious of North Americans seeing to make their golden years a time of independence, health and happiness.
While genetics contribute to the onset of frailty, the most base causes of sarcopenia are lack of exercise and poor diet.
The benefits of a healthy, balanced diet have long been advocated by health experts and are arguably the most influential factor to human health. A high protein diet, consisting of lean meats, oily fish, whole grain products, fruits, vegetables, low-fat dairy and nuts contributes to healthy bone and muscular density.
Oily fish are high in the omega-3 fatty acid Dha, which, in addition to enhancing mood and cognitive function, also promotes cardiovascular health. Salmon in singular is high in protein, which contributes to muscle preservation, and vitamin D, requisite to bone health and density.
Some health experts advise eating fruits of all colors of the rainbow to maximize exposure to the nutrients and minerals in fruits of dissimilar pigments.
Having said this, some experts advise avoiding fruits with high fructose (fruit sugar) content, which can elevate blood sugar levels. Watermelon, for example, is high in fructose and has a high glycemic index (Gi) classification. Foods with high Gi are speedily absorbed into the blood stream and can lead to hypoglycemia and diabetes.
Foods that are high in fat and sugar contribute to excessive body weight and, when combined with a sedentary lifestyle can lead to sarcopenia, and reduced health.
Smoking, excessive alcohol consumption and drug use also contribute to sarcopenia, lowered ability of life and shorter life span and are best avoided.
While diet and healthy lifestyle are influential in general health and preserving muscle mass and strength, exercise remains the singular most prominent factor to preventing sarcopenia. Resistance and compel training sustain muscle mass by forcing the body to heal the damage sustained to muscle cells while exercise. This process is pivotal to maintaining the integrity and function of cellular performance within the musculoskeletal ideas and maintaining corporeal strength.
Core exercises, together with bench press, squats, rowing movements and deadlifts all growth bone and muscle density and are among the most useful exercises for men.
Exercise for women is just as prominent for men (perhaps even more, when you consider that women typically have less muscle mass then men, therefore the loss of muscle from sarcopenia is even more pronounced). Aerobics, low impact movements like swimming and light resistance training are good exercises to growth and sustain bone density in women.
As a general rule, for men and women over the age of 65, frequency of exercise is more useful than intensity.
Finally, consider a good human growth hormone (Hgh) releaser.
As we age, our hormone production decreases. We get wrinkles and store body fat. We lose muscle mass and our sex drives can falter. A good Hgh releaser, like GenF20 Plus, can remedy these issues by boosting Hgh production with a series of natural, and proven herbals, amino acids and nutrients, without the side effects or cost of artificial Hgh injections. Want to forestall sarcopenia and muscle/bone degeneration? Try GenF20 Plus, combined with a healthy diet and regular exercise.
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