align=”center”>Stay Strong and Toned for Life!
It’s normal to lose a bit of muscle as you age but it’s not normal to lose it rapidly. Yet new research suggests that seven in 10 of us are now at risk of rapid muscle shrinkage, which can sap our strength, balance and independence! What causes muscle loss? A sedentary lifestyle, plus the fat that it can become more difficult to convert nutrients into healthy muscle as we get older. Fortunately, you can prevent the problem by taking a few easy steps:
Stop shrinkage with Vitamin E! The first step to stopping muscle shrinkage is taking 400 IU of vitamin E daily. Three studies suggest that E switches on enzymes that are essential for the growth and repair of hard working muscles, according to researcher Suzan Makpol, PhD. One option: Solgar’s Vitamin E400 IU ($11.30 for 100 softgels, Amazon.com)
Increased growth with AM protein! Pumping up your first meal of the day with a little protein say, a cup of yogurt, tow eggs or 2 Tbsp. whey protein powder could stop muscle shrinkage in 72 hours and strength 25% in three months, a study of the Journal of Nutrition suggests. An early-in-the-day does of protein fuels muscle growth faster and more effective than protein eaten later in the day, the study reveals.
Getting stronger with green tea! Sipping three mugs of green tea daily could increase your muscle mass and strength14% in two months! West Virginia University research shows that green tea’s main active ingredient (EGCG) reduces production of muscle-aging inflammation.
Stay fit with sunshine! Spending 20 minutes outdoors daily without sunscreen cuts your risk of muscle shrinkage 50%, reports the Journal Clinical Endocrinology. Maintain muscle in minutes! Taking 10 minutes every other day to do arm-strengthening exercises like biceps curls and pushups can reverse muscle shrinkage within eight weeks! UCLA researchers say brisk walking is often enough to maintain strong legs and adding arm exercises ensured your upper body stays fit and strong too.
Do Your Muscles Need TLC?
If you notice even one of these key symptoms, Harvard researchers say the answer may be yes:
• It is hard to get out of low sofas or chairs
• Walking up stairs leaves me winded
• Jars and doors are getting more difficult to open
• I sometimes lose my balance on uneven ground
Information From Women’s World February 27, 2017, Author Brenda Kerns