If you′re hitting those strength training machines and loading up on protein, but can′t see results, it might be your behavior outside the gym that′s undermining your efforts and even causing you to store fat. Luckily, we have solutions: Here, experts share a quick guide to muscle loss, to make your search a bit easier.
You need fish Who cares if you′re that person at work opening the can of albacore tuna. You have to eat oily fish, like salmon or halibut, or you'll miss out on heart-healthy and muscle-building omega 3 fatty acids, according to Jennifer Novak, MS, CSCS, a kinesiologist and National Strength and Conditioning Association strength and conditioning specialist. Novak explains: "Omega 3 fatty acids can help improve insulin sensitivity in the muscle cells and therefore improve the muscles' ability to utilize the protein you eat. And, by improving insulin sensitivity, the omega-3s can also help the body′s ability to reduce muscle protein breakdown".
You need a place in the sunThe best source of vitamin D is sun exposure, and if you′re not getting any or taking D supplements, you could start to lose muscle. "Vitamin D has long been promoted for its role in calcium absorption for the support of bone health," says Novak, "but it also has a role in building muscle mass." What′s more, your D absorption weakens with age, says Novak, and you need to be extra vigilant about meeting the dietary requirements as you get older. Try and get some sun on your face and arms for a few minutes as often as possible, and speak to a doctor about having your vitamin D levels tested?you might need a supplement. Checking your levels could help resolve the confusion, as it′s pretty common to be deficient in vitamin D.
Skipping meals If you look at the clock at 6 p.m. and realize you haven′t eaten since breakfast, you could be starving your muscles in addition to yourself. According to Samuel Simpson, MSEd, NSCA-CPT, slashing calories could actually backfire, preventing you from reaching your health goals. "It has become a trend in the training world to practice certain habits like calorie slashing, but it′s not smart since your body needs calories to maintain and grow muscle," he says. Instead, the habit can slow your metabolism and cause you to lose muscle and hold on to fat, he explains. You′re better off eating well-rounded meals to keep your metabolism high and your muscles fueled. Be sure to incorporate these five daily habits that combat muscle loss into your routine.
Eliminating carbs Cutting back on processed and refined carbs can help with your health and your waistline, but don′t lose the healthy, complex carbs as well. "Carbs are typically cut out of diets, but they′re totally crucial for muscle recovery after a workout. Carbs are broken down and stored in your muscles and liver as glycogen, which when we begin to exercise, is then readily available to fuel your body after being converted into glucose," Simpson explains. And, without the carbs, we can′t store that glycogen, and muscle breakdown will occur, he explains.
Letting pain keep you from pumping If you suffer from chronic pain, exercise and strength conditioning is one of the natural ways to ease your pain. You may want to speak with a specialist to find appropriate low-impact exercises. "Avoiding exercise because of chronic pain can put you at risk losing muscle mass. And, exercise will help you maintain muscle while easing your joint pain," says Benjamin Domb, MD, nationally recognized orthopedic surgeon specializing in sports medicine. And, if you′re looking to medication to ease any tension, such as ibuprofen, be careful: A recent study in Proceedings of the National Academy of Sciences of the United States of America, explains that over-the-counter pain killers might hinder muscle regeneration and cause weakness.
Drying out Just like the rest of you, your muscles desperately need hydration. "Muscles contain a lot of water, and dehydration can prevent muscles from properly contracting, thereby reducing muscle tone," says Washington, DC nutritionist Katie Sampayo. Think of a grape versus a raisin, she says. "Grapes are hydrated, plump and juicy. Raisins are dehydrated and shriveled up like old skin. Now imagine this happening to your muscles. Drink more water, and you'll have plumper, more defined muscles," she explains. Aim to drink about nine cups per day, based on current advice from the Institute of Medicine. But listen to your body, because you might need more: If you spend long hours working out or are especially active throughout the day, you'll need more. To be on the safe side, make sure you know the signs of dehydration.
Passing up on protein Grabbing a handful of chips might taste good, but they′re likely lacking in muscle-building protein. Try some nuts or seeds instead?they satisfy that same savory snack craving and provide fuel for your muscles. And, it′s a good idea to spread your protein intake throughout the day, says Sampayo, where you′re aiming to get five to six meals/snacks a day, she advises. Here are some ways to sneak more protein into your diet. Plus, protein is especially important if you've just finished a workout. "After exercising, consuming 10 to 20 grams of lean protein within 30 minutes is essential for replenishing your muscles," she says. "This is what actually makes you stronger after lifting weights. It′s more about the aftercare." Of course, protein alone can′t do the job: "Eat plenty of fruits and veggies when eating primary protein sources like meats and dairy. Fruits and vegetables supply potassium and magnesium that protect your muscles from different acids found in these protein sources that can cause long-term muscle damage," she explains. If you′re vegan or vegetarian, don′t fear, as there are tons of vegan protein sources to choose from.
Skimping on sleep Here′s more reason to get some zzz′s: Not only is sleep enjoyable, but it′s also the prime time for muscle regeneration and growth. "During sleep, growth hormone is produced and protein synthesis occurs," explains Sampayo. "The main benefits of getting adequate sleep are increasing energy and restoring and repairing muscles, as well as other fibers and cells." Without enough shut-eye, you might feel weak, sluggish, and less energized, which will impact the quality of your workouts and cause you to lose muscle. Aim for seven to eight hours nightly, she says. And, if you need help falling asleep, there are certain foods that can make you sleepy and help you get the rest your muscles need.
Too many "Wine Wednesdays" It′s hard to say no to that glass of wine sometimes, but if you′re drinking too much, you might be losing some valuable muscle. Alcohol dehydrates your body, and that can strip away muscle, says Sampayo. As you get older, and speeding up at menopause, this correlation between alcohol and muscle loss is even stronger.
Bed-ridden If you've been injured or inactive for a few days or weeks at a time, you could be at risk of losing lean muscle mass. "Research shows three days of bed rest for older adutls can cause up to 10 percent of total leg muscle loss. And for many, nausea after surgery can prevent them from eating for up to three to four days, which can lead to muscle breakdown," says Suzette Pereira, PhD, a nutrition scientist at Abbott. Here′s a fix. "To support your recovery, eat more high-quality proteins and complex carbohydrates before and after surgery. Even as you rest after surgery, your body is burning up calories to help you recover," she says. And don′t stay still for longer than you need to. "Getting up and moving as soon as possible following a surgery or hospitalization can help you preserve lean muscle, stay strong, and make a faster transition back into your regular routine," she recommends. (Here are some tips for a faster recovery after surgery.)
Related News
Recycling temple waste along the Ganges with Help Us Green
Losing Weight in Hot Weather Made Easy
How to Set Weight-Loss Goals You Can Actually Achieve
Making handloom accessible
Research reveals surprising health benefits of chewing your food
Plum goodness for your hair!
Ideal exercises to keep your heart healthy
8 Fruits that Burn Fat: Include Them In Your Diet For Great Health Benefits
Most Read
★Top Natural Body Care Tips for Women
★10 Natural beauty tips for face you must try
★Skinny jeans and big fluffy hoods contribute to back pain
★Why most people use emotional words to persuade others
★Plum goodness for your hair!
★5 Effective Baba Ramdev Yoga Asanas To Increase Height
★Smoking and sight loss warning
★Whole-body vibration may be as effective as regular exercise
★3 Must Try Face Yoga Exercises For Glowing Face
★What dangers are hidden in your pillow?
★Skin tone linked to fruit and vegetable consumption
★10 Weight Loss Tips to Make Things Easier (and Faster)
★Yoga Asanas To Prevent Hair Loss
★How to exercise outdoors, when the smogs a killer
★Exercise can help boost memory through bone hormone: Study
★How To Achieve The Perfect Nail Shape
★15 Kitchen Herbs and Spices with Powerful Health Benefits
★Natural and healthy effects of Aloe Vera!
★The Beauty Benefits of Exercise
★Yoga Poses for People with Less Flexible Body
★Cancer warning over skin bleaching treatment
★Making handloom accessible
★This is how many calories your tea and coffee habit is adding to your diet EVERY DAY
★Soda, pizza and salty food up liver disease in kids: Study
★6 Foods You Can Incorporate In Your Fat Burner Diet For Best Results
★Natural Herbal Gummies
★Growing Propagating and Using Aloe Vera
★Just ten minutes of play a day can help children reduce their risk of developing heart disease and diabetes later in life
★10 Signs You are Obsessing About Your Weight
★15 Best Heart-Healthy Foods
★8 Time-Saving Meal Prep Ideas Nutritionists Actually Use
★The Best Breakfast Foods for Weight Loss
★Education can boost men?s chances of online dating
★Daily consumption of tea protects the elderly from cognitive decline
★Yoga Heals More than Just Your Body
★Cancer risk of breast implants 10 times higher than first feared
★Eating Carbs and Fats Before a Workout? Read This
★Acne sufferers likely to live longer than people with flawless skin
★How to Make Elderberry Syrup
★Is there a way to combat greying?
★10 Most Effective Weight Loss Exercises For Torching Fat
★Manage oily skin in winters with these steps
★Work stress may lead to irregular heart rate
★5 Yoga Poses that Can Give You a Glowing Skin
★Mushrooms could prevent risk of Dementia, scientists say
★Hard work, no pay linked to mental health issues in comedians
★Dandelion Benefits Biodiversity, Soil and Your Health
★Red Heart Tea Recipe
★Healthiest Foods For Women
★Breathe Right to Live a Healthier and Better Life