50대 이상 필수! 근육 손실과 사르코페니아 예방 비법 정리

Have you ever risen from a chair and experienced a slight tremor in your legs? Your arms may have felt weighted as you extended them to grasp an object.

 Walking across the room has unexpectedly become more demanding than it once was.

 No discomfort, no significant alert, a subtle awareness that your physical strength may not be what it once was.

 Aging is a term frequently used by many individuals.

 However, what if that is not the complete narrative? Have you considered that the underlying cause of your diminished strength may stem from daily habits you engage in unconsciously? A minor practice rather unremarkable.

 It has become quite predictable.

 However, it is gradually and quietly deteriorating your muscles.

 By the time you become aware of it, you may find yourself feeling fatigued, rigid, or reliant on others.

 If you are over 50 or prioritize maintaining strength as you age, we invite you to subscribe to this channel.

 At Senior Fit, we provide weekly health tips designed to support your muscle strength, balance, and overall independence.

 Regardless of your age, because you are entitled to a life filled with vitality, thrive with strength, and resilience, the changes occurring in your body may not solely be attributed to aging.

 It may be referred to as sarcopenia.

 A medical condition characterized by the progressive loss of muscle mass occurring after midlife.

 Sarcopenia develops gradually over time.

 It presents without significant discomfort or alarming indications.

 It gradually manifests itself.

 Your strength gradually diminishes.

 Your balance has decreased and daily responsibilities.

 Carrying groceries, rising from bed, and climbing stairs have become increasingly challenging.

 However, the majority of individuals remain unaware of the term until it is past the opportune moment.

 A study published in the Lancet Public Health indicates that more than 30% of adults aged 60 and above exhibit signs of sarcopenia.

 However, a significant number remain unaware of it.

 The damage occurs gradually.

 It is quiet.

 However, there is positive information to share.

 There are methods to decelerate it.

 It can also be reversed.

 The initial step involves identifying the daily habits that are most detrimental to your muscle strength.

 This video presents a countdown of the 10 detrimental habits that can undermine your strength over time.

 Some may come as a surprise.

 What is the first habit? It is an action commonly undertaken by nearly all seniors.

 believing it to be beneficial for health.

 Habit 10, consuming refined sugar on a daily basis.

 It is widely recognized that sugar is not beneficial for our health.

 However, many individuals associate it with diabetes or weight gain.

 There is no loss of muscle.

 This is a topic that is seldom discussed.

 Refined sugar has a detrimental effect on muscle health.

 Consuming items such as soda, candy, cookies, white bread, or packaged snacks can lead to an increase in blood sugar levels.

 The body reacts by secretreting insulin.

 Excessive insulin levels consistently over time contribute to chronic inflammation within the body.

 The inflammation poses a significant risk.

 It hinders the body's capacity to repair and regenerate muscle tissue.

 A study published in the American Journal of Clinical Nutrition indicates that an excess intake of sugar can diminish muscle protein synthesis.

 This indicates that regardless of walking or exercising, your muscles may not recover or develop optimally.

 Sugar is disrupting the process.

 Additionally, there is more to consider.

 Sugar contributes to an increase in oxidative stress, an internal corrosion process.

 It generates detrimental molecules known as free radicals that compromise the integrity of healthy muscle cells.

 Over time, this results in increased muscle fatigue, prolonged recovery periods, and diminished strength, even during movement.

 What is the most challenging aspect? Sugar is present in numerous unexpected places, not only in candy, but also in fruit juice, breakfast cereals, flavored yogurts, salad dressings, low-fat snacks, and even bread.

 While you may not be consuming chocolate cake, it is still possible that your sugar intake is excessive.

 What services do you offer? Examine food labels carefully.

 Be attentive to terms such as glucose, corn syrup, maltodextrin, or cane juice.

 Replace sugary snacks with fruits such as apples, pears, or berries.

 Consider incorporating cinnamon or vanilla as alternatives to sugar in beverages or oatmeal.

 Select unsweetened yogurt, whole grains, and opt for natural sweeteners such as dates or honey in limited quantities.

 Minor adjustments can effectively diminish inflammation and enhance your muscle health.

 Sugar has effects that extend beyond just your blood.

 It impacts your stability, your physical capabilities, and your autonomy.

 This leads us to the ninth habit.

 A more straightforward approach.

 Additionally, it is a matter that often goes overlooked on a daily basis.

 Habit nine, insufficient water intake.

 It appears straightforward, does it not? This is a prevalent and subtle error often made by older adults.

 One may assume that consuming tea and having juice with lunch indicates adequate hydration leading to the conclusion that one is not thirsty and therefore in a satisfactory state of hydration.

 However, it is important to acknowledge the reality.

 Muscles consist of approximately 75% water.

 When the body lacks sufficient resources, it is the muscles that experience the initial impact.

 Lack of adequate hydration can lead to decreased muscle flexibility.

 increased susceptibility to cramps, slower recovery times, and a sensation of stiffness and weakness even following minimal physical activity.

 Consuming only coffee, tea, or soda during the day may lead to further dehydration of your muscles.

 Caffeine and sugary beverages function as diuretics.

 They cause your body to expel more water rather than retain it.

 Here is an additional point for consideration.

 Dehydration can lead to a reduction in blood circulation efficiency.

 This results in a reduced supply of nutrients and oxygen to your muscles which impairs their ability to function, heal, or strengthen effectively.

 If you have experienced muscle tightness, fatigue, or dizziness after prolonged periods of sitting or walking, dehydration may be a contributing factor.

 What is the appropriate amount of water intake? It is essential for older adults to consume a minimum of 6 to eight glasses of clean water daily.

 Increased hydration is essential if you reside in a warm climate, are on specific medications, or engage in daytime activities.

 It is advisable not to wait until you experience thirst.

 Consume a small glass prior to each meal.

 Keep a water bottle on hand and take sips throughout the day.

 Incorporate slices of lemon, cucumber, or mint to enhance the flavor of plain water.

 Incorporate foods with high water content, such as watermelon, cucumber, and oranges, into your diet.

 It is important to recognize that hydration extends beyond merely preventing cramps.

 It is essential to prioritize the protection of your circulation, mobility, and muscle recovery on a daily basis.

 Water may appear unassuming.

 Yet for your muscles, it serves as essential fuel, akin to that of a car engine.

 In its absence, systems start to deteriorate.

 Habit eight, refraining from strength training exercises.

 I now comprehend.

 Strength training is commonly associated with gyms, heavy weights, and young athletes engaging in barbell lifts.

 For numerous seniors, the concept may evoke feelings of fear, discomfort, or overwhelm.

 However, there is an important detail you might not be aware of.

 As one ages, the significance of strength training increases considerably.

 After the age of 30, the body naturally begins to experience a decline in muscle mass, approximately 3 to 5% each decade.

 The rate increases twofold after the age of 60.

 If no measures are taken to mitigate it, when we refrain from utilizing our muscles, they gradually diminish in size.

 Eventually, we come to the understanding that we are unable to manage a basket of laundry.

 Assistance is required for rising from a seated position.

 There is a concern regarding the risk of falling when ascending stairs.

 However, there is positive information to share.

 you have the ability to halt it.

 It can also be reversed.

 It does not require extensive hours in a gym.

 A study published in the Journal of Strength and Conditioning Research indicates that engaging in two 30inut strength training sessions per week can assist seniors in rebuilding muscle, enhancing balance and posture, decreasing the risk of falls, and boosting confidence and mobility.

 What does your strength training regimen entail? It can be straightforward and secure.

 Elevating small water bottles.

 Transitioning between sitting and standing from a chair.

 There are no hands involved.

 Performing wall push-ups.

 Stretching bands.

 Maintaining a standing position for a duration of 10 seconds.

 The essential factor is subtle resistance sufficient to indicate to your body that these muscles remain essential.

 Ensure they remain engaged.

 There is minimal effort required on your part.

 It is essential to take action.

 Devoting just 10 minutes each day can yield significant results.

 Begin gradually.

 Inhale deeply.

 Prioritize control over speed.

 If you are uncertain about where to start, we offer a variety of follow-along videos on senior fit to assist you.

 Proceed systematically.

 Strength transcends the mere act of lifting heavy weights.

 It pertains to maintaining your autonomy.

 When you engage your muscles, even minimally, they will respond positively in return.

 Seventh habit, consuming foods that gradually harm your muscles.

 You are likely maintaining a consistent routine of physical activity.

 Consuming water.

 Engaging in light exercise is beneficial.

 However, if your diet consists of inappropriate foods, your muscles may still be adversely affected.

 The significance of your dietary choices is equally important as your physical activity.

 Certain foods may appear innocuous.

 The flavor is quite enjoyable.

 They offer a high level of convenience.

 They might also be categorized as nutritious.

 However, with time, they may contribute to heightened inflammation, diminish muscle strength, and impede the recovery process.

 Let us examine some of the most significant contributors to compromised muscle health.

 Sweetened carbonated beverages contains a significant amount of sugar.

 No nutritional value.

 They contribute to inflammation and diminish the muscle's capacity for repair.

 Processed meats, including sausages, ham, and deli slices, contain preservatives that may negatively impact muscle and heart health.

 White bread, and refined flour.

 Devoid of essential nutrients, they rapidly elevate blood sugar levels and provide no energy for muscle function.

 Fried and fast foods contain unhealthy fats that negatively impact muscle function and recovery.

 Packaged snacks and chips contain high levels of sodium and artificial ingredients, which can lead to water retention and fatigue.

 Confectionaries and baked goods elevate insulin levels, subsequently leading to a decline in energy and muscle building hormones.

 Excessive alcohol consumption hinders nutrient absorption and progressively weakens muscle strength.

 Energy drinks and high caffeine levels can excessively stimulate your body, resulting in inadequate sleep and prolonged recovery times.

 Artificial sweeteners have the potential to interfere with digestion and gut health, which can impact nutrient absorption.

 Canned foods that contain excessive sodium, excess sodium can lead to dehydration in your muscles, resulting in stiffness and an increased likelihood of cramps.

 While I am not suggesting that you forgo all your preferred foods, it is essential to cultivate awareness.

 Your dietary choices either enhance your muscle health or gradually diminish it.

 What actions should be taken? Begin by replacing white bread with whole grain options.

 Substituting sugary beverages with water or herbal tea.

 Selecting fresh lean meats or legumes instead of deli cuts.

 Incorporating a greater variety of vegetables, nuts, seeds, and anti-inflammatory foods such as olive oil or turmeric.

 Minor adjustments to your meal can lead to significant improvements.

 The body consistently endeavors to repair and safeguard itself.

 However, without the appropriate fuel, it is unable to perform its function effectively.

 Keep in mind that perfection is not a requirement.

 Strive to improve incrementally each day.

 Sixth habit, excessive use of pain relief and anti-inflammatory medications.

 For numerous older adults, this is a subtle practice that appears entirely customary.

 You may experience soreness, stiffness, or discomfort.

 You proceed to take a pill.

 Consider using ibuprofen, acetaminophen, or a comparable alternative.

 It is beneficial.

 As it proves beneficial, you choose to take it once more the following day.

 Proceeding to the next item.

 However, there is a common misconception that many individuals overlook.

 Frequent use of these medications may subtly disrupt the processes involved in muscle healing, rebuilding, and maintaining strength.

 Your body possesses an inherent mechanism for muscle repair.

 During movement, exercise, or walking, your muscles undergo minor micro tears.

 This is standard practice.

 This is an integral aspect of the construction process.

 The body reacts with a measured and beneficial wave of inflammation to facilitate muscle repair and enhance strength.

 However, the regular use of anti-inflammatory medications can inhibit that process.

 The body ceases to receive the necessary signals for regeneration.

 A study published in the journal of applied physiology indicates that prolonged use of non-steroidal anti-inflammatory drugs NSAs may inhibit muscle protein synthesis which is essential for the restoration and strengthening of muscle tissue.

 Additionally, there are other concerns to consider.

 Excessive use of painkillers can play significant stress on the liver and kidneys which play crucial roles in nutrient processing.

 This can lead to irritation of the stomach lining, negatively impacting digestion and hindering the absorption of essential vitamins and minerals necessary for muscle health.

 While the medication may alleviate discomfort in the short term, it could be gradually diminishing your strength in the long run.

 It is important to note that this does not imply the complete avoidance of pain relief methods.

 In certain situations, it may be required following surgical procedures, injuries, or for the management of chronic conditions.

 However, if this has turned into a daily routine, it may be prudent to take a step back and evaluate whether this is providing assistance or merely concealing underlying issues.

 Here are some effective methods to alleviate discomfort and safeguard your muscles.

 Utilize a warm compress or consider an Epsom salt bath.

 Light stretching or walking is recommended.

 Foods that possess anti-inflammatory properties include ginger, turmeric, and fatty fish.

 Maintaining proper hydration.

 Engaging in deep breathing or mindfulness practices can effectively alleviate tension.

 It is essential to consult your physician prior to making any alterations to your medication regimen.

 It is important to acknowledge that the body possesses inherent wisdom for healing when provided with the appropriate opportunity.

 At times the objective is not to eliminate the discomfort but rather to understand the messages it conveys.

 Fifth habit insufficient protein intake.

 Many individuals believe that protein is exclusively for athletes or bodybuilders.

 However, the reality is as follows.

 With advancing age, the body's requirement for protein increases to maintain strength.

 Aging naturally leads to a more rapid breakdown of muscle tissue.

 Without providing your body with the essential components it requires, it will be unable to maintain optimal performance.

 The issue at hand.

 A significant number of seniors consume insufficient protein without being aware of it.

 A standard day may appear as follows.

 Toast or porridge for breakfast options.

 For lunch, a selection of soup accompanied by crackers.

 A small serving of rice accompanied by vegetables for dinner.

 Exclusion of meat, eggs, and fish.

 Insufficient muscle fuel.

 You experience a sense of fullness.

 However, your muscles are gradually experiencing a deficiency.

 A study published in the American Journal of Clinical Nutrition advises that older adults should intake a minimum of 1.

2 2 to 1.

5 g of protein for each kilogram of body weight daily.

 For an individual weighing 65 kg, the recommended daily protein intake is approximately 80 to 100 g.

 However, numerous seniors receive only a fraction of that amount.

 Insufficient protein intake can hinder your body's ability to repair muscles post activity, sustain strength and balance, recover from injuries or surgeries, and maintain energy and mobility.

 What are some effective and convenient methods to increase your protein intake? Consider incorporating eggs into your breakfast routine.

 Greek yogurt serves as an excellent snack option.

 Options for lunch or dinner include fish or chicken.

 Lentils, beans, or tofu serve as excellent sources of plant-based protein.

 A protein smoothie featuring banana, oats, and peanut butter.

 It is important to note that the focus should not be on consuming a large steak.

 Incorporating a modest amount of protein into each meal is essential.

 Reliably, even minor progress contributes positively.

 Muscle development extends beyond the confines of the gym.

 They are constructed in the kitchen.

 Fourth habit, insufficient sleep is a concern.

 You may find it surprising.

 However, muscle growth does not occur during movement.

 They develop during your periods of rest, particularly during periods of rest.

 Sleep serves a purpose beyond merely rejuvenating your mind.

 This period is essential for your body to repair tissue, rebuild muscle fibers, and regulate hormone levels.

 However, there is an issue to address.

 A significant number of older adults experience challenges with achieving deep and prolonged sleep.

 They retire for the night at a late hour, rise at an early hour, restlessly shift during the night.

 Over time, this disrupted sleep gradually diminishes their strength.

 A study published in the journal of clinical endocrinology and metabolism indicated that obtaining less than 6 hours of sleep each night diminishes the body's production of growth hormone, an essential hormone for the repair and maintenance of muscle tissue.

 In its absence, muscle recovery is prolonged.

 Atrophy occurs more rapidly and there is an increase in soreness and stiffness, making it challenging to rebuild strength following physical activity.

 What services do you offer? Begin by establishing a consistent sleep routine.

 Establish a consistent sleep schedule by going to bed and waking up at the same time each day.

 It is advisable to refrain from using screens and exposure to bright lights at least 1 hour prior to bedtime.

 Establish a serene, cool, and dimly lit environment.

 Consider enjoying a soothing herbal tea or indulging in a warm bath.

 It is advisable to refrain from consuming caffeine and heavy meals during the evening hours.

 It is important to note that inadequate sleep may indicate underlying issues that require attention.

 Similar to stress, discomfort, or inadequate nutrition.

 Sleep is an essential necessity for your muscles.

 It serves as a crucial support.

 Insufficient rest prevents your body from effectively restoring what it has lost.

 Third habit, omitting breakfast or commencing your day with inappropriate food choices.

 It may appear innocuous.

 Certain individuals arise with little to no appetite.

 Some individuals simply opt for coffee and toast believing that this is sufficient to start their day.

 However, what many may not understand is following a night of rest, your muscles have experienced a period of 7 to n hours without the intake of nutrients.

 Breakfast serves as the initial opportunity for your body to halt muscle breakdown and initiate the process of muscle repair.

 By skipping it or consuming sugary low protein foods, your body remains in a catabolic state.

 This indicates that it persists in the breakdown of muscle tissue for energy purposes.

 As time progresses, this results in increased muscle loss, diminished energy levels throughout the day, a slower metabolism, and a heightened risk of weakness and falls.

 The least desirable type of breakfast, only coffee and bread.

 It provides a brief surge of energy yet lacks enduring sustenance.

 It elevates your blood sugar levels, followed by a subsequent decline.

 Your initial meal should incorporate protein sources such as eggs, yogurt, or nut butter, nutritious fats such as avocado or flax seed, complex carbohydrates such as oats or whole grain toast.

 Additionally, consuming a glass of water can effectively stimulate your muscles.

 Here are several considerate breakfast options for seniors.

 A boiled egg accompanied by whole wheat toast.

 Oatmeal garnished with chia seeds and banana.

 Plain yogurt accompanied by berries and almonds.

 A protein smoothie featuring banana, peanut butter, and milk.

 A seemingly minor action can lead to significant impact, provided it includes protein and genuine nourishment.

 It is important to recognize that breakfast serves a purpose beyond merely providing energy.

 It involves communicating to your muscles that they are secure, supported and undergoing a process of restoration today.

 Second habit, remaining seated for extended durations without any movement.

 This behavior is prevalent among older adults due to its comforting nature.

 We take a moment to relax, engage in television viewing, read, enjoy meals, and occasionally pause simply due to fatigue.

 However, it is important to recognize that prolonged sitting, particularly for extended periods, can gradually diminish your muscle strength more rapidly than one might anticipate.

 Your body is engineered for movement.

 Prolonged periods of sitting, particularly without intervals, can send a concerning signal to your muscles.

 Our services are no longer required by you.

 Consequently, the body starts to reduce muscle mass.

 Commencing with the most critical factors for independence, the lower extremities, the pelvic region, the abdominal area.

 With the passage of time, you may observe an increase in stiffness upon standing, issues with balance, challenges encountered when ascending stairs.

 Experiencing increased fatigue even after brief walks.

 Engaging in daily exercise is beneficial.

 However, it may not suffice if the remainder of your day is predominantly sedentary.

 A study published in the journals of gerontology indicates that extended periods of sitting are associated with accelerated muscle loss, a heightened risk of falls, and increased frailty, particularly among individuals aged 60 and above.

 What services do you offer? The solution is straightforward yet impactful.

 Divide your sitting periods.

 Here is the method.

 It is advisable to stand up every 30 to 40 minutes, even if only for a brief duration of 1 to 2 minutes.

 Engage in stretching exercises for your arms and legs while enjoying your television program.

 Engage in a walk around the house while on phone calls.

 Engage in some light marching in place or perform calf raises while you wait for the kettle to boil.

 There is no requirement for you to run laps.

 It is essential to provide your muscles with the necessary reminders.

 Your contributions remain essential to us.

 These minor actions contribute to maintaining muscle activity, joint lubrication, and proper blood circulation.

 All of which enhance strength, balance, and overall well-being.

 First habit, remaining inactive following meals, particularly through prolonged sitting or lying down.

 It is an activity that many individuals engage in.

 After enjoying a complete meal, you take a moment to recline on the couch and unwind.

 You might browse your phone or watch television.

 It evokes a sense of reassurance as if it is rightfully earned.

 However, it is important to understand the processes occurring within your body following a meal.

 Proper circulation is essential for effective digestion.

 Nutrient delivery to muscles and blood sugar regulation.

 However, remaining stationary or even more so reclining immediately after a meal can impede digestion lead to elevated blood sugar levels that persist and prevent muscles from effectively absorbing the necessary nutrients for recovery and growth.

 Over time, this habit leads to inadequate circulation.

 Fat accumulation rather than muscle recovery leads to increased stiffness and fatigue.

 Rapid deterioration of muscle mass, particularly in the lower extremities.

 Breaking this pattern requires minimal effort.

 Consider implementing these straightforward subtle adjustments.

 Following a meal, consider taking a 5 to 10 minute walk either around your home or outdoors.

 Engage in standing stretches or perform light household tasks.

 Maintaining an upright position, folding laundry, washing dishes, or walking at a slow pace can effectively keep your muscles engaged.

 Engaging in movement postmeal enhances digestion, facilitates nutrient absorption, increases blood circulation to muscles, and contributes to long-term strength and balance.

 This seemingly minor adjustment, engaging in gentle movement postmeals, can significantly impact the aging process of your body over time.

 You have now acquired knowledge of the 10 silent habits that can gradually undermine muscle strength if not addressed.

 They are not dramatic.

 Rather, they are routine decisions, incremental actions that accumulate over time.

 However, the most advantageous aspect, you possess the ability to influence their transformation.

 commencing today.

 Here is a brief summary.

 One, processed sugar.

 Two, inadequate hydration.

 Three, omitting strength training exercises.

 Four, consuming foods that promote inflammation.

 Five, excessive use of analesics.

 Six, insufficient protein consumption.

 Seven, insufficient sleep is a concern.

 Eight, omitting breakfast.

 Nine, prolonged periods of sitting.

 10th, reclining postmeal.

 None of these necessitate perfection, only a heightened sense of awareness.

 Begin with a single incremental adjustment.

 Consume an additional glass of water.

 Incorporate an egg into your breakfast.

 Consider taking a brief walk following your lunch break.

 They may appear insignificant, yet they contribute to substantial enduring strength.

 Maintaining strength after 60 is not solely reliant on lifting heavy weights or engaging in intense workouts.

 The focus is on daily habits.

 Subtle endeavor, reliable and ongoing support.

 I would like to inquire which habit you are prepared to modify today.

 Please share your thoughts in the comment section.

 If you found this video beneficial, we encourage you to like, share, and subscribe to Senior Fit.

 Your body has supported you to this point.

 Let us maintain our resilience as we move forward.

 I look forward to our next video.

 In the meantime, take care, remain active, and uphold your independence.