Understanding Sarcopenia and Taking Action:
Did you know that Sarcopenia, the natural loss of muscle, can start as early as our 30s and then accelerate as we age?
Without taking specific measures to counteract this process, most individuals experience a 3-5% decrease in muscle mass per decade, potentially resulting in a 20-30% loss by the time they reach 60 years old.
It's crucial to become aware of Sarcopenia, as it can actually shorten your lifespan.
As we age, low muscle mass becomes a defining characteristic of Sarcopenia, and there are four primary factors that contribute to its development:
inflammation
severe stress
an unbalanced diet
a sedentary lifestyle.
How to Prevent Muscle Loss and Extend Your Lifespan: Establishing a Strong Foundation
The good news is that there are several practical steps you can take to combat this issue and nurture your body as you age.
Let's break down what you can do in 3 steps:
1. Embracing Resistance Training:
Engage in activities such as:
resistance bands
bodyweight exercises (Yoga/Pilates)
By incorporating resistance training into your routine just three times a week, you can stimulate your muscles and promote growth.
Today's research is showing that even adults aged 65–94 can increase their muscle mass with this kind resistance training.
The research shows that if you can dedicate one hour per session, three times a week, you'll build healthy muscle, maintain a strong foundation, and extend your lifespan.
2. Yogic Breathing for Lifespan Extension:
Breath of Fire, also known as "skull shining breath," is a powerful breathing technique in pranayama-yoga that holds several potential benefits for cardiovascular health.
***Note:***
It is crucial to consult with a healthcare professional before starting any new breathing practice.
Here are some potential benefits associated with Breath of Fire that can enhance your longevity:
- Increased Oxygenation:
Rapid and forceful exhalations improve oxygen exchange in the lungs, enhancing cardiovascular function and oxygen delivery to tissues.
- Improved Circulation:
Forceful exhalations create a pumping action in the abdomen, boosting blood flow throughout the body.
- Enhanced Respiratory Function:
Breath of Fire strengthens respiratory muscles, improves lung capacity, and enhances overall respiratory efficiency.
- Stress Reduction:
Breath of Fire activates the relaxation response, reducing stress and promoting a sense of calm.
- Improved Autonomic Balance:
Breath of Fire activates the sympathetic nervous system and enhances parasympathetic activity, essential for cardiovascular health.
3. Boosting Protein Intake:
The classic recommendation is to aim for about 1 gram of protein per pound of body weight daily. Consume any of these protein-rich foods daily to maintain and build muscle as you practice.
Consider these options:
Fish
Eggs
Meat
Cheese/Milk
Tempeh/Soy (vegetarian option)
Empowering the body: Establishing health and Longevity
Armed with this knowledge, you now have the power to take proactive steps to prevent muscle loss and extend your lifespan.
By incorporating resistance training, Yogic breathing exercises, and a protein-rich diet into your lifestyle, you can maintain and enhance your muscle mass, overall health, vitality, and your bodies longevity.
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