Also known as sarcopenia, age-related muscle loss is a common problem many seniors face. The average senior loses around three percent of his or her muscle strength every year, but that decrease can be delayed or reversed with a solid diet and exercise plan. Here are a few steps seniors can take to minimize muscle degeneration and rebuild their strength.
When it comes to combating muscle loss, resistance training is going to be the first line of defense. This type of training encompasses any movement that forces the muscle fibers to contract and relax multiple times, which includes lifting weights, pulling on resistance bands, and carrying out bodyweight movements. Before starting any new training routine, your loved one needs to meet with his or her doctor for a physical exam. Resistance training is very beneficial, but your loved one might need to avoid certain movements or exercises until he or she is stronger.
Seniors with mobility limitations or health conditions may find it difficult to exercise on their own. Certain age-related conditions can make it more challenging for seniors to age in place safely and comfortably, but Philadelphia live-in care experts are available around the clock to help seniors manage their health. Whether your loved one is living with dementia or is recovering from a stroke, you can trust the professional live-in caregivers from Home Care Assistance to enhance his or her quality of life.
Eating Protein-Rich Foods
Many people are surprised to hear that exercising creates millions of microscopic tears in the muscles, but this type of damage makes the muscles stronger. After the muscles are damaged, the body floods the areas with proteins that rebuild the tissue. No matter how much seniors train, they won’t get stronger unless they’re eating plenty of protein throughout the day. Some of the best sources of protein include fatty fish, eggs, organic beef, and turkey. If your loved one would like to avoid animal products, he or she can eat lentils, quinoa, and beans.
A trained professional caregiver can prepare meals that meet all your loved one’s specific nutritional needs. Though you may be researching multiple agencies that provide elder care, Philadelphia, PA, Home Care Assistance has much to offer your family and your elderly loved one. We are leaders in the senior home care industry, offering proprietary programs like our holistic Balanced Care Method and around-the-clock assistance from reliable, experienced caregivers. Trust Home Care Assistance to help your loved one enjoy a happier and healthier life in the golden years.
Increasing Vitamin D Intake
Vitamin D deficiencies are very common, and seniors won’t be able to maximize their strength if they don’t have enough of this nutrient in their system. After reviewing many different studies, a team of researchers at the University of Texas found that vitamin D is vital to protein synthesis. When an individual has a vitamin D deficiency, the body won’t be able to break down protein and use it as efficiently. Getting vitamin D through sun exposure is the best option, but that isn’t practical for many seniors, which is why your loved one might want to consider investing in high-quality vitamin D supplements.
Resistance training is the most effective way to reverse muscle loss, but cardio training is vital to muscle maintenance as well. Some of the most common examples of cardiovascular training include bicycling, swimming, jogging, going on long walks, dancing, and doing yoga. While engaging in these activities, the body is flooded with fresh red blood cells, insulin, and other vital compounds that keep the muscles healthy. A recent study published in The American Journal of Clinical Nutrition revealed that six months of walking can boost muscle mass and reverse sarcopenia in adults over the age of 65.
Muscle loss is one of many conditions seniors need to be aware of so they can make lifestyle choices that promote optimal health. There are a variety of age-related health conditions that can make it more challenging for seniors to live independently. However, many of the challenges they face can be easier to manage if their families opt for professional home care. Philadelphia families can rely on expertly trained caregivers to keep their loved ones safe and comfortable while aging in place. Call Home Care Assistance today at (215) 645-4663 to learn about our high-quality in-home care services.