How to remedy muscle loss in middle-aged and elderly people most effectively

Muscle loss in middle-aged and elderly people can be effectively remedied through protein supplementation, resistance training, vitamin D intake, control of chronic diseases, hormone regulation, and other methods. Muscle loss is closely related to factors such as aging, malnutrition, chronic inflammation, decreased hormone levels, and lack of exercise.

1. Protein supplementation

High quality protein intake is the foundation for maintaining muscle mass. Middle aged and elderly people should consume 1.2-1.5 grams of protein per kilogram of body weight per day, preferably using easily digestible and absorbable ingredients such as eggs, fish, and soy products. Whey protein is rich in branched chain amino acids, which can stimulate muscle protein synthesis. It is recommended to evenly distribute protein among three meals to avoid concentrated intake that increases the burden on the kidneys.

2. Resistance Training

Conducting moderate intensity resistance training three times a week can significantly improve muscle mass. Elastic band training, weight squats, and equipment presses can activate fast muscle fibers. During training, each group should be controlled to repeat 8-12 times, with a 90 second break between groups. Pay attention to gradual progress and avoid sports injuries. Those with joint discomfort can choose to exercise in water.

3. Vitamin D intake

Vitamin D deficiency can exacerbate muscle atrophy. supplementing with 800-1000IU of vitamin D daily can improve muscle strength. Foods rich in vitamin D include seafood, egg yolks, and fortified dairy products. Sunlight exposure can promote the synthesis of vitamin D in the skin. It is recommended to engage in outdoor activities for 30 minutes every day and avoid periods of strong ultraviolet radiation.

4. Controlling chronic diseases

diabetes, cardiovascular diseases and other chronic diseases will accelerate muscle decomposition. Strictly monitoring blood glucose and blood pressure, and following medical advice to use medications such as metformin can reduce muscle loss. Chronic inflammation patients can increase their intake of omega-3 fatty acids appropriately. Foods such as salmon and flaxseed have anti-inflammatory effects.

5. Hormonal regulation

The decrease in testosterone and growth hormone levels is an important trigger for sarcopenia in the elderly. When male testosterone is below 300ng/dl, hormone replacement therapy may be considered. Growth hormone releasing peptide drugs should be used strictly under the guidance of a doctor. Zinc containing foods such as oysters and animal liver in natural foods help maintain hormone balance. Intervention for muscle loss in middle-aged and elderly people requires a multi pronged approach. In addition to the core measures mentioned above, maintaining sufficient sleep helps with muscle repair, with growth hormone secretion reaching its peak during 7-8 hours of sleep per day. Properly increasing daily activities such as gardening, walking, and other low-intensity exercises can also delay muscle degeneration. Pay attention to regular monitoring of changes in body composition, and seek medical attention promptly for potential diseases such as thyroid dysfunction when muscle mass continues to decline. Diet can increase the intake of foods rich in leucine, such as brown rice and nuts, which are essential amino acids that can directly activate muscle synthesis pathways. Avoid long-term fasting or extreme dieting to prevent the body from breaking down muscles for energy supply.