It starts gradually and is often not noticed

Health.. muscular dystrophy..a problem that requires prevention before it gets worse

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Muscular atrophy begins gradually, and is often not noticed, because it does not cause any pain, but the physical strength decreases steadily because of it.

His symptoms begin to appear when he notices the inability to perform the previous daily tasks as they were done with him before. Climbing the stairs becomes difficult, as well as carrying items.

This serious health problem needs to be alert and monitor the body before it gets worse, and these problems can be faced through exercise and healthy nutrition.

It is important to know that muscle mass decreases starting around the age of 30, said sports scientist Professor Jürgen Gissing, from the University of Koblenz-Landau in Germany.

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

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

sick conditions

Conditions such as cancer, COPD and chronic heart and kidney disease can also cause a loss of muscle mass and strength.

Sports scientist Professor Sebastian Gellert, from Germany's Hildesheim University, explained that this can affect both young patients and the elderly, however, the biggest risk factor for muscular dystrophy is aging.

In addition to the age-related development of the muscles, one often helps the disease appear through inactivity, lack of movement, and some wrong habits, such as low protein intake through food.

Muscle strengthening exercises

Gilert stressed the importance of eliminating physical inactivity to counteract muscle atrophy, through targeted muscle-strengthening exercises. With endurance sports, such as swimming or cycling, strength is not increased significantly.

Gissing pointed out that muscle-strengthening exercises do not require much effort, and it is not necessary to lift weights either, and exercises such as squats or shoulder presses, can promote effective muscle building.

Gissing emphasized that three one-hour training units per week is sufficient and good.

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

Protein rich nutrition

In addition to exercise, it is also important to follow a diet rich in proteins;

Proteins are essential for building, maintaining, and repairing muscle.

A common problem with older adults, Gilbert said, is that they feel less hungry and therefore consume relatively few calories, and this can quickly lead to malnutrition.

Food rich in protein is essential for the elderly, not only in daily life, but also especially after exercising to strengthen muscles, so you should drink a glass of milk, or a protein shake immediately after exercise.

In general, elderly people with muscular dystrophy should consume 20 to 40 grams of protein per main meal, provided there are no kidney problems.

It has also been proven that omega-3 fatty acids have a positive effect in maintaining muscle, the same applies to the amino acid creatine, which is found almost exclusively in animal foods, and omega-3 fatty acids are found in linseed oil and fatty fish such as salmon.

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