Preserve your muscles as you age

Here are a few ways to protect your muscles as you grow older – and one of them is taking a little-known compound called HMB

AGEING often goes hand in hand with feeling weaker and less energised as a result of muscle loss. Major muscle loss can begin as early as your fortiess – up to 8% loss per decade! From age 70 it becomes more drastic, with people experiencing up to 15% muscle loss per decade.

Having a poor diet or inactive lifestyle may mean you’re losing even more. Over time, muscle loss can reduce your strength, energy and movement, and it’s also been linked to reduced immunity, an increased risk of falling and overall poor health.

But there are practical, natural ways you can help your body maintain muscle and stay strong regardless of how old you are – good nutrition, exercise and a little-known compound called HMB.

EAT MORE PROTEIN AND WATCH YOUR VITAMIN D LEVELS Every muscle in your body is made up of protein. But as you get older, your body requires more protein to build the same amount of muscle, since the body becomes less effective at pro- cessing protein. Vitamin D further assists to build and maintain strong muscles. Lower levels of Vitamin D can impact muscle strength.

BE MORE ACTIVE Include resistance training in your routine to help maintain muscle strength, and aerobic exercise to keep your muscles healthy and your heart strong. Exercise between 30 and 60 minutes a few times a week to keep your muscles in tiptop shape.

UP YOUR LEVELS OF HMB What is it? Also known as beta-hydroxy-betamethylbutyrate, HMB is a natural compound that’s vital to your muscle health. Your body produces HMB when it breaks down leucine, an amino acid that comes from protein-rich foods.

HMB is also naturally present in foods such as avocado and grapefruit. HMB tells your body to preserve your existing muscle cells, especially when your body is under stress – which can cause muscle loss. It also supports additional muscle growth and encourages faster post-exercise muscle recovery after those resistance and aerobic sweat sessions. How much do you need? Your body needs three grams of HMB a day, which is the equivalent of 6 000 avocados! If eating 6 000 avocados a day seems excessive, don’t despair – there’s an oral nutritional supplement that can help you meet your nutritional needs for HMB with just two servings a day. Try Ensure NutriVigor which is a nutritional supplement scientifically designed to help support muscle health and healthy body weight. Ensure NutriVigor has a unique system of ingredients including Acti-HMB, protein and vitamin D which have been proven to rebuild muscle and strength naturally lost over time.