Why do muscles atrophy starting at the age of 30? .. Causes and solutions

Sports fights muscular dystrophy

 Muscle atrophy begins gradually and is often not noticed;

Because it does not cause any pain, but the physical strength due to it is steadily decreasing.

Its symptoms begin to appear when you notice an inability to perform the previous daily tasks as before;

Climbing the stairs becomes difficult, and so does carrying things.

These problems can be addressed through exercise and healthy eating.

Sports scientist Professor Juergen Gissing, from the University of Koblenz-Landau, Germany, said it is important to know that muscle mass decreases from around the age of 30.

People over the age of 70 lose about 3% of their muscle strength annually, which increases for those who are in bed for a long time, for example during hospitalization.

In such situations, patients are often too weak to stand on their feet.

In addition to the age-related development of the muscles, it often helps a person develop disease through lethargy, lack of movement, and some wrong habits such as low protein intake through food.

For his part, sports scientist Professor Sebastian Gillert, from the University of Hildesheim, Germany, stressed the importance of eliminating physical inactivity to counteract muscle atrophy, through targeted muscle strengthening exercises.

With endurance sports such as swimming or cycling, the strength is not greatly increased.

Gissing noted that muscle-strengthening exercises do not require much effort.

And it's not necessarily about lifting weights either.

And exercises such as squats or shoulder presses can effectively promote muscle building.

He stated that three units of one hour of training per week were adequate and good.

It is important to do the exercises slowly and correctly, and preferably under the supervision and direction of a specialist.

In addition to exercise, it is also important to follow a protein-rich diet.

Proteins are essential for building, maintaining and repairing muscles.

The common problem with older adults, Gillert said, is that they feel less hungry and therefore consume relatively few calories.

This can quickly lead to malnutrition.

A high-protein food is necessary for the elderly not only in daily life, but also especially after practicing muscle-strengthening exercises.

So you should drink a glass of milk or protein shake right after you work out.

In general, the elderly, who suffer from muscular dystrophy, should consume 20 to 40 grams of protein per main meal, provided there are no problems with the kidneys.

This can be identified from some foods as follows: 200 grams of salmon fillet contains 40 grams of protein, a meal of chicken breast (150 grams) contains 35 grams of protein, and a meal of lean beef (150 grams) contains 30 grams, as well as natural yogurt, lentils, potatoes, whole wheat bread, eggs, nuts, legumes and soy products.

Omega-3 fatty acids have been shown to have a positive muscle-preserving effect.

The same applies to the amino acid creatine, which is found almost exclusively in animal foods.

Omega-3 fatty acids are found in linseed oil and fatty fish like salmon.

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