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Muscle Health: 4 Things You Didn't Know

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Discover how to rejuvenate your muscle mass with tips backed by science. Take advantage of this amazing data and improve your muscle health.

Muscle mass

Rejuvenate your muscle mass with these science-backed tips

Your muscles get you out of bed every morning and help you reach your day-to-day goals. But no matter how much you use them, there are details about them that you probably don't know.

Dr. Antonio Rojo, Medical Director at Abbott, shares four surprising and really interesting facts you should know about your muscles; it also includes a simple guide to take advantage of this new knowledge and rejuvenate your muscle mass from head to toe.

  1. Your muscles can be connected to the health of your heart 

Did you know that the health and strength of your muscles give you a clue to other health risks?

A study published in The Lancet found that muscle strength, the measure of grip strength, can more accurately determine the risk of fatal cardiovascular disease compared to taking systolic blood pressure. Furthermore, another study suggests that the ratio of muscle mass to fat mass is a better indicator of general health than body mass index (BMI).

This is because the muscles do more than help you move. Together, they act like a huge organ, influencing mobility, strength, balance, and even metabolism.

To improve your muscle health, focus on doing strength exercises and having nutrition that helps you build muscle mass. The World Health Organization (WHO) recommends that people between the ages of 18 and 64 engage in moderate aerobic physical activities for at least 150 minutes a week, including muscle-strengthening activities that target all muscle groups for at least two days main. Additionally, it is recommended to ingest between 25 and 30 grams of protein In each meal.

2. Exercise causes short-term damage to muscles

When you challenge your muscles, tiny microscopic tears occur in the fibers. That damage signals your body to send amino acids (from proteins) into your muscles to repair them and eventually make them stronger. Although it may seem like you're hurting your muscles at first, challenging them during workouts is a healthy process that helps you build strength.

To maximize the effectiveness of your workouts, consume between 25 and 30 grams of protein after exercising, this will help you to recover and build muscle mass. After strenuous exercise sessions, focus on low-intensity activities such as walking, yoga, light cycling, and stretching. According to the American Journal of Physical Medicine and Rehabilitation, these low-impact activities can help boost muscle recovery.

3. As you age your body needs more protein 

Research has shown that, starting at age 40, adults can lose up to eight percent of muscle mass per decade. And at 70, that percentage doubles. While leading a sedentary life plays a key role (and requires a greater focus on strength exercises), the body also becomes less efficient at using the protein consumed to strengthen muscles.

A recent Abbott study found that 1 in 3 adults over the age of 50 do not meet the recommended protein intake. Fortunately, there are several creative ways to add protein to your diet.

For ideal muscle health and nutrition, try combining daily protein with HMB, a natural compound that helps preserve muscle mass in healthy older adults. You can get it in small amounts from foods like avocados, grapefruit and fish, but you will also find it along with proteins in some specialized muscle nutrition drinks.

4. Increase your muscle mass to strengthen your immune system

If you want to develop a strong immune system and reduce the risk of bacterial and viral infections, don't underestimate the function of your muscles.

Research has shown that muscle tissue plays a key role in activating immune cells, and people with lower levels of muscle mass and strength have reduced immune function. Staying active is key to health in more ways than one.

To improve your immune health, take a look at your general diet and focus your meals on lean protein, fruits, vegetables, whole grains, nuts and beans, and low-fat dairy products. Together, these foods provide micronutrients like calcium, vitamin D, iron, and antioxidants that can help keep the immune system strong and rejuvenate muscle health.

  1. The Lancet. Prognostic value of grip strength: findings from the Prospective study of Urban Rural Epidemiology
  2. National Library of Medicine. A Requiem for BMI in the Clinical Setting.
  3. WHO. Physical activity.
  4. American Journal of Physical Medicine and Rehabilitation . Comparison of recovery strategies on muscle performance after strenuous exercise.
  5. Grimby G, et al. Clin Physiol. 1982; 3: 209-218.
  6. Flakoll P, et al. Nutrition. 2004; 20: 445-451.
  7. Baier S, et al. JPEN J Parenter Enteral Nutr. 2009; 33: 71-82.
  8. Janssen I, et al. J Appl Physiol. 2000; 89: 81-88.
  9. Effect of calcium β-hydroxy-β-methylbutyrate (CaHMB) with and without resistance training in men and women aged 65 years and over: a pilot trial.
  10. Nelke C, et al. EBioMedicine. 2019; 49: 381-388.

Frequently asked questions from our readers:

Physical preparation has numerous benefits for muscle health, including: increasing muscle strength and endurance, preventing injuries, improving posture and coordination, and increasing bone density. Read more here: https://www.equilibriumx.com/preparacion-fisica/salud-muscular-4-cosas-que-no-sabias
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Last modified: March 14, 2024