By
M.Sc. Nutrition & Dietetics
Navneet Kaur
Diet
Increasing age, hectic lifestyle, and inadequate diets might result in muscle loss. Here are a few healthy habits to develop to maintain muscle mass.
Adequate protein intake is vital to maintain a positive nitrogen balance and prevent muscle breakdown.
Resistance or strength training has been shown to boost new muscle growth
Vitamin D is critical for strong muscle and skeletal health.
Omega-3-rich foods like salmon, walnuts, and chia seeds are anti-inflammatory in nature. They have been shown to reduce muscle soreness and boost muscle protein synthesis.
Getting enough sleep is vital to maintain healthy blood sugar and hormone levels which is important for muscle growth and maintenance.
You can include health supplements like protein powders, multivitamins, or fish oil supplements that have been shown to assist in keeping muscles strong and healthy.