Unlocking the Secrets to Strong Muscle Health: 4 Fascinating Stories and Evidence-Based Tips

All daily activities are required.musclein motion Whether it’s walking, running, dancing, or even lying still. And while we are doing various activities, there are many stories about muscles in the body that many people may not know, and here are 4 interesting stories about muscles. with (not) secret tips that have scientific evidence to support carehealthof muscles from head to toe

1. Muscle strength is linked to heart health.

According to the data from the Thai Ministry of Public Health, in 2022, 32% of deaths worldwide are caused by cardiovascular disease, or approximately 18 million people. Many patients do not have indications of the disease and therefore do not know that they are suffering from cardiovascular disease.

A study published in the journal The Lancet found that the strength ofmuscle that assessed by hand grip force may indicate the risk of serious cardiovascular disease more accurately than systolic blood pressure testing. (upper pressure In addition, a study published in the journal Current Opinion in Clinical Nutrition and Metabolic Care suggests that the ratio of muscle mass to fat mass is an indicator ofhealthOverall better than body mass index (BMI).

Therefore, to start taking caremuscle healthEmphasis should be placed on strength training and muscle building nutrition. The Thai Health Promotion Foundation (ThaiHealth) recommends eating 0.8 to 1 gram of protein per kilogram of body weight. If your body weight is 60 kilograms, the amount of protein you should receive is 48 – 60 grams per day for strong muscles and body.

2. When you get older The body needs more protein.

in the body containsmuscleMore than 600 bundles, 40% of the body, and muscle breakdown may begin unexpectedly. Research has shown that by the age of 40, adults begin to lose as much as 8% of their muscle mass every 10 years, and the rate of this loss doubles by the age of 70. Therefore, meat may be difficult to avoid in the elderly. And may be at risk of daily life and the risk of various diseases, such as causing falls or lacking the strength to walk up the stairs Having lean muscle mass also increases your risk of insulin resistance, which can lead to diabetes. High blood cholesterol, heart disease, for people with respiratory problems. Losing muscle can lead to a number of problems. able to breathe

From the latest report on nutrient reference amounts that should be received daily for Thai people 2020 of the Bureau of Nutrition. According to the Ministry of Public Health, 42.6% of the elderly population in Thailand is at risk of protein deficiency.healthgood muscles and a strong body

Therefore, we should focus on complete nutrition from the 5 main food groups, especially protein. And may supplement their meals with a complete diet formulated with HMB, an important nutrient that has been proven to help build and slow down the breakdown of mass.muscle thus helping to result in strong muscles Small amounts of HMB are also found in foods such as eggs, chicken breasts, beef and avocados.

3. Strong muscles help strengthen the immune system in the body.

over the years All over the world, we are faced with new strains of germs. continually As a result, people are becoming more and more concerned with preparing their bodies to fight against these invisible things. Therefore, if you want to strengthen your immune system, which may reduce your risk of bacterial and viral infections,muscle healthMeat is therefore something that should not be overlooked.

Research suggests that muscle tissue plays a role in activating immune cells. Decreased muscle mass may also impair the normal functioning of the immune system.

To build a strong immune system, eat a well-balanced, well-balanced diet with a focus on low-fat protein, vegetables, fruits, whole grains, nuts, and low-fat dairy in your daily meals. These foods contain essential vitamins and minerals such as calcium, vitamin D, iron, and antioxidants that contribute to healthy immune system function.

4. Exercise keeps muscles strong.

Exercise is to help buildmusclethe easiest Because every time the body uses force, resistance will occur to the muscles and will signal the body to secrete amino acids from protein to the muscles to eventually build up strength.

for the most effective exercise Consume 25 – 30 grams of protein after exercise. Because protein helps in the process of repairing and strengthening muscles. However, during hot weather, it causes a lot of sweating. Exercise should focus on activities that are not too strenuous, such as walking, yoga, light cycling. and stretching

Therefore, we should start taking care of muscle health from today by focusing on complete nutrition from the 5 main food groups together with proper and regular exercise. get enough rest And supplement with a complete diet that contains HMB and a variety of good quality proteins. HMB helps to strengthen and slow down the breakdown of muscle mass. to help strengthen muscles Let you be happy with every activity without retirement.