THE Loss of muscle mass It is a natural process of the body. Generally, it begins between 40 and tends to accelerate after the sixth decade of life. This phenomenon is known as sarcopenia And it can compromise mobility, strength and quality of life.
There are several strategies to preserve the muscles and slow the condition. Among them, food plays an essential role. Learn what to include in the menu and what to avoid to maintain muscle health over the years.
According to Luciana Louzada, geriatric and director of the Brazilian Society of Geriatrics and Gerontology of São Paulo, it is expected to lose about 10% of muscle mass each decade. To minimize this impact, the doctor points out some macro and micronutrients that must compose the day -to -day menu.
1. Keep an eye on the proteins
Proteins, old known to those who want to maintain or gain muscle, should be part of meals (between 1 GA 1.2 g per kg weight a day).
“The quality of ingested proteins is also very important. leucine For example it is an important amino acid for sarcopenia prevention, because of its ability to stimulate muscle protein synthesis helping to preserve muscle mass. It is an essential amino acid that the body cannot produce, and it is necessary to obtain it by food, ”explains Luciana.
Items rich in leucine are:
- meats (chicken, beef, fish);
- eggs (especially the clear);
- Dairy (cheese, yogurt, milk);
- Legumes (soy, lentils, pea).
2. Do not forget the vitamins and minerals
Vitamins and minerals play an important role in the prevention of sarcopenia, such as vitamin C, D, E and B complex. Antioxidants such as omega-3 fatty acids and magnesium are also important.
“Thus, the adoption of a varied and nutritious diet, rich in fruits, vegetables, legumes, healthy fats and antioxidants, helps in preserving muscle function and protecting sarcopenia.”
3. Escape from ultra -processed
On the other hand, there are products that can damage muscle health, make sarcopenia worse and therefore should be avoided. “Excessive consumption of processed and ultra -processed, foods rich in sugars and saturated fats and trans fats can contribute to chronic inflammation and aggravate sarcopenia,” says the geriatrician.
According to the food guide for the Brazilian population, all products made by the industry are considered processed and the addition of sugar, salt or other substance to make it more pleasant to the palate. This includes tomato extracts, syrup fruits or crystallized, canned, among other products.
The recommendation that consumption of these products is limited is based on the argument that while they maintain basic identity and most of the original food nutrients, ingredients and processing methods can unfavorably change their composition.
The ultra -processed ones are all foods that use various steps, processing techniques and many ingredients (such as salt, sugar, oils and fats and substances synthesized in laboratories and exclusively industrial use).
A tip to identify whether a product is ultra -processed or is not to analyze the label: If it has a high number of ingredients and the presence of unimportant substances, it belongs to the category, the guide indicates. Ultra -processed easily found in supermarket gondolas are:
- Stuffed cookies;
- instant noodles;
- ready seasonings;
- morning cereals;
- Powder soups;
- Post for refreshments;
- embedded;
- lasagna, pizzas, hamburgers and other frozen foods;
- Package snacks;
- dairy drinks;
- Energy;
- Breaded meats.
Other Care for Healthy Aging
In addition to taking care of food to prevent muscle loss, it is important to be aware of other habits that contribute to healthy aging.
This includes avoiding physical inactivity and practicing resistance exercises. “This type of activity helps to increase muscle mass and strength, as well as to control health conditions,” explains the doctor.
In some cases, the supplementation of amino acids, creatine and vitamins may be recommended. However, it is essential to be done under medical advice.
Chronic diseases such as diabetes and dyslipidemia can also contribute to the development of sarcopenia and should be treated.
Finally, early detection of sarcopenia allows the implementation of effective interventions, slowing their progression and ensuring a healthier aging, with independence and quality of life.
Was this content originally published in want to age well? Check out what to include and take from your plate on the CNN Brasil website.
Source: CNN Brasil
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