You can't get fat during the Spring Festival
With the passage of time, the body's muscle mass gradually decreases, especially after entering the age of 50, muscle loss accelerates, which has many impacts on our quality of life. As an experienced doctor, I remind everyone that these two things are crucial when it comes to saving muscle loss!
First of all, we should start with the diet and arrange the dietary structure reasonably. Protein is the building block of muscle growth, so people after age 50 should make sure they consume enough high-quality protein every day. Foods such as fish, chicken, tofu, milk, and more are rich in protein, which helps in muscle growth and repair. In addition, it is also important to supplement B vitamins and trace elements such as calcium, iron, and zinc, which are important for maintaining muscle function.
Secondly, scientific exercise is indispensable. As we age, the body's muscle fibers gradually decrease, but with targeted exercise, muscle growth can be stimulated and muscle loss can be delayed. A combination of strength training and aerobic exercise is recommended. Strength training, such as weightlifting, push-ups, squats, etc., can build muscle strength; Aerobic exercise such as jogging, swimming, cycling, etc., can improve cardiopulmonary function and promote metabolism.
In addition, a good routine is also an important factor in maintaining muscle mass. Get enough sleep to help with muscle repair and growth. Studies have found that sleep deprivation can affect hormone production, which in turn can lead to muscle loss. Therefore, it is recommended to get 7-8 hours of sleep per night.
On the psychological side, maintaining a positive and optimistic mindset also has a certain preventive effect on muscle loss. Studies have shown that long-term stress and depressed mood can lead to an imbalance in hormone secretion and accelerate muscle loss. Therefore, we must learn to adjust our mentality, release stress, and maintain a happy mood.
Finally, TCM regimens can also help prevent muscle loss. Traditional Chinese medicine believes that massage can improve blood circulation and strengthen muscles. Massage can be done properly, especially for the muscles of the waist, legs and arms, to stimulate muscle growth.
In short, if we want to save muscle loss after the age of 50, we must pay attention to diet, exercise, work and rest, psychological and other aspects of recuperation. As long as we keep doing this, I believe we can all have healthy muscles and enjoy a high quality of life.
Finally, I would like to remind everyone that muscle loss is a gradual process, and prevention is better than **. From now on, let's take action together to do a good job of muscle protection and make life better!
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!