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El envejecimiento es parte de la vida, pero esta etapa puede causar ciertos cambios en el cuerpo como la sarcopenia o pérdida muscular . Y aunque la vejez parece estar lejos, esta nos puede sorprender por los hábitos que llevamos. De hecho, una persona de 30 años puede comenzar a perder de entre el 4 a 5% de la masa muscular cada década. Sin embargo, hay ciertas formas que se pueden realizar para prevenir o retrasar dicha pérdida de músculo .
Fortalecer los músculos con vitamina D El cuerpo requiere de vitamina D para poder mantener la función neuromuscular y la fuerza muscular . De hecho, un estudio realizado por la Society for Sarcopenia, Cacexia, and Wasting Disease señaló que aquellas personas con bajos niveles de vitamina D necesitan normalizar su consumo para poder retrasar la sarcopenia. Así que además de tomar dosis diarias de sol, pueden incluir alimentos ricos en dicho nutriente como:
Huevo Pescados grasos Aceite de hígado de bacalao Leche fortificada con vitamina D Cereal fortificado con vitamina D Incrementar la ingesta de proteínas
La proteína puede cambiar las cosas cuando se trata del desarrollo muscular. Según una investigación, un incremento en la ingesta de proteínas puede estimular la síntesis de proteínas musculares . Asimismo, estudios señalan que además de la ingesta diaria recomendada, las personas mayores pueden agregar 30 g de proteína de alta calidad en cada comida. Estos son algunos alimentos que aumentarán el consumo:
Aves de corral Frutos secos Huevos Pescados y mariscos Tofu Queso, leche, yogur y otros productos lácteos Carnes (res, cordero, cerdo) Controlar las enfermedades Diversos estudios han vinculado la sarcopenia con enfermedades existentes. Las personas que presentan obesidad, osteopenia, diabetes tipo 2, osteoporosis y cáncer de mama es más común que tengan esa pérdida de músculo. Por lo que es importante mantener una salud óptima para ayudar a retener el tono muscular.
Recuerda que todo buen hábito que incluye una alimentación equilibrada, salud y ejercicio van a ayudar enormemente a detener la pérdida muscular relacionada con el edad . Así que es una razón de peso para estar saludable de la mejor forma.
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin