How to avoid muscle weakness and atrophy with aging

How to avoid muscle weakness and atrophy with aging

Increases muscle atrophy and weakness with the passage of time without feeling it. Until the age of 30% -80 weaken the muscles of the body and become unable to perform its functions, and because the usual daily activity does not need to move all the muscles according to the German Foundation of Internal Medicine DGIM. But sport and movement, as well as healthy food can make up for it.

Can be ascertained whether the infected muscles of the body is weak in the elderly by measuring the circumference of the leg. If less than 31 cm could indicate that the weakness in the muscles of the body. Therefore, doctors are advised to exercise sport at age because muscle strength can be increased also in old age in age.

Better for the elderly exercise and physical activity at least 5 times a week (or domestic work in the garden, walking, stair climbing, gymnastics) to strengthen the muscles. Beyond that must be maintained on a healthy diet, adequate to supply the muscle energy crisis, because the muscles need protein, and Vitamin D plays an important role in the function of the muscle.

Vitamin D:
Produces vitamin D in the body through the body is exposed to the sun. Some scientists consider it more of vitamin hormone, is responsible for the concentration of calcium and phosphorus in the blood and bones. A role in lowering blood pressure, strengthen the immune system and contributes to building muscle and nerve network.
Sources:
 Rays of the sun, fish products, milk, eggs.