Muscle loss begins in middle age and it is important to maintain muscle through proper diet and exercise. In a state where muscle loss is severe, it becomes more difficult to gain muscle mass because motor function decreases. Therefore, if you are interested in saving muscles from menopause, where muscle mass and exercise function are still preserved, you can spend a healthier old age. Learn about lifestyle habits that prevent menopausal muscle loss.
Protein intake is important for maintaining muscles.
Adequate supply of nutrients is important for maintaining muscles. In particular, it is necessary to consume sufficient amounts of protein. recommended protein intakesilver 0.8 g per day (per 1 kg of body weight)to be. Some argue that we need to increase our protein intake as we age, but as we age our digestive power decreases and protein intake decreases. Maintain digestion through outdoor activities or exercise Meat, fish, eggs, legumes etc. good quality protein It is of the utmost importance to eat the right food at every meal.
Thigh and butt strengthening exercises are essential
To maintain muscle, regular exercise is important and strength training is essential in addition to aerobic exercise. Strength training is important to prevent obesity by increasing the basal metabolic rate. Prevention of osteoporosisclass strengthening of the ligamentsalso important to us 1/4 of the body muscle level muscles of the thighs and buttocksIt focuses on, and if you consistently do strength training in this part, it is effective for strengthening muscles. In particular, menopausal women are advised to start with low intensity exercises and gradually increase the intensity so as not to tire the body.
Vitamin D, good for bones, exposure to sunlight and supplementation
vitamin D is Bone healthimportant for, muscle metabolismit also plays a very important role. Vitamin D binds to vitamin receptors in muscle cells and promotes protein synthesis and plays a role in muscle cell growth. Vitamin D is mainly Synthesized in the skin when exposed to sunlightHowever, if you spend less time outdoors and use a lot of sunscreen, the risk of vitamin D deficiency increases. Therefore, in winter, when there is a lot of life indoors and a lack of sunlight, vitamin D supplementsIt is necessary to use it as a pill or injection.
Protect your muscles with the female hormone estrogen
When estrogen, the female hormone, decreases, muscle mass and strength decrease, and when muscle is damaged, the rate of regeneration becomes slower. so female hormone therapyThis is expected to prevent muscle loss. However, when hormone therapy is started around menopause and is done for at least a year or more, when combined with exercise, a preventive effect can be expected. However, since female hormone treatment must be decided by comprehensively evaluating various health problems, it is necessary to consult a specialist. as a diet phytoestrogensFoods rich in this Pomegranate, soy, arrowroot, linseed, raspberry It is also a way to eat the back.
