The human body is made up of some 570 skeletal striated muscles, plus the smooth muscles that line the walls of hollow organs and, of course, the myocardium. All these muscles together constitute our muscular capital… The problem is that from the age of 20/30, our muscle mass begins a slow – but certain – loss. How to slow down this physiological phenomenon?
1. Physical exercise to strengthen your muscles
Every decade, we lose on average nearly 4% of our muscle mass. So at the dawn of our 80th birthday, it only represents 25% of our total weight (according to AFM-Téléthon). Loss of autonomy, increased risk of falling, osteoporosis, sarcopenia… Muscle wasting can have significant consequences on health. It is therefore essential to maintain your muscle mass from an early age by practicing regular physical activity. Better yet, it is imperative to use your deep muscles, because they are what support the skeleton. Sheathing and muscle strengthening are, in this respect, particularly indicated. Interval exercises – alternating between intense efforts and recovery phases – are also beneficial for strengthening muscle mass and maintaining heart rate.
2. Food to nourish your muscles
Muscle renews itself daily. And for this process to take place correctly, it is necessary to nourish the muscle cells, in part through what we eat. One of the major constituents of muscle fiber is proteins and the essential amino acids they contain. They are essential for repairing, strengthening and developing muscles. To preserve muscle mass, it is therefore appropriate to diversify protein intake by focusing on both animal and plant-based proteins. Lean meats should be preferred to fatty meats or cold meats which will increase the risk of cardiovascular disease. Nuts, mushrooms, chia seeds and algae, for their part, have a high vegetable protein content. It’s all in balance. You must therefore consume enough protein to participate in muscle renewal effectively.
3. A healthy lifestyle for your muscles
Alongside appropriate physical activity and a balanced diet, other measures also help to pamper the muscles on a daily basis. Sleep, for example, represents a determining element in protecting the muscles as long as possible from too rapid physiological muscle wasting. Indeed, it is while we sleep that muscular structures regenerate. Cellular renewal takes place while toxins are evacuated and different nutrients metabolized. It is therefore essential to get enough sleep. In addition, it is important to fight against stress which, when persistent, can have a notable impact on muscle health by altering, in particular, the muscle manufacturing process.
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