Sufficient nutrition. With age, the protein in our body is absorbed worse. Therefore, the elderly usually requires more protein to maintain muscle growth and strength. It is recommended to strive to obtain 1.0 to 1.6 g of body weight per 1 kg body weight depending on health. Priority should be given to high quality protein sources, such as posture meat, fish, dairy products and eggs. Other substances required for the protection of muscles and general strength, calcium, vitamin D, omega -3 fatty acids, selenium, vitamins C and E, group B, zinc and magnesium vitamins.
Movement. The most influential to the fight against sarcopenia against power education. Physiotherapy doctor Physiotherapist Lida Malek, Force Training Specialist, in this case, says the moderate intensity and educational exercises can help with expansions. In addition, medium density aerobic exercises (walking, cycling, swimming in the pool, aquaerobic), flexibility and balance exercises.
Lifestyle and habits. This is a dream (7-8 hours high quality sleep), stress management, rejection of smoking, restricting alcohol consumption, communication with people. All these useful habits prevent the development of sarcopenia.
News -law materials cannot be equalized to the doctor’s prescription. Consult a specialist before deciding.
Source: Ferra
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