Stay strong and toned for life!
It’s normal to lose a bit of muscle as you age—but it’s not normal to lose it rapidly. Yet new research suggests that seven in 10 of us are now at risk of rapid muscle shrinkage, which can sap our strength, balance and independence! What causes muscle loss? A sedentary lifestyle, plus the fact that it can become more difficult to convert nutrients into healthy muscle as we get older. Fortunately, you can prevent the problem by taking a few easy steps:
● Stop shrinkage with vitamin E
The first step to stopping muscle shrinkage is taking 400 IU of vitamin E daily. Three studies suggest that E switches on enzymes that are essential for the growth and repair of hardworking muscles, according to researcher Suzana Makpol, PH.D. One option: Solgar’s Vitamin E 400 IU ($11.30 for 100 softgels, Amazon.com).
● Increase growth with a.m. protein
Pumping up your first meal of the day with a little protein—say, a cup of yogurt, two eggs or 2 Tbs. whey protein powder— could stop muscle shrinkage in 72 hours, and increase your muscle growth and strength 25% in three months, a study in the Journal of Nutrition suggests. An early-in-the-day dose of protein fuels muscle growth faster and more effectively than protein eaten later in the day, the study reveals.
● Get stronger with green tea
Sipping three mugs of green tea daily could increase your muscle mass and strength 14% in two months! West Virginia University research shows that green tea’s main active ingredient (EGCG) reduces production of muscle-aging inflammation.
● Stay fit with sunshine
Spending 20 minutes outdoors daily without sunscreen cuts your risk of muscle shrinkage 50%, reports the
journal Clinical Endocrinology. When your skin is exposed to sunlight, it produces the vitamin D essential for building muscle, says study coauthor Graeme Jones, PH.D. Taking 3,000 IU daily of a vitamin D-3 supplement also works.
● Maintain muscle in minutes
Taking 10 minutes every other day to do arm-strengthening exercises— like biceps curls and pushups—can reverse muscle shrinkage within eight weeks! UCLA researchers say brisk walking is often enough to maintain strong legs, and adding arm exercises ensures your upper body stays fit and strong, too!