Saving muscles as you age — use them or lose them

Posted By on May 31, 2013

Here’s some pretty much commonsense advice from Dr. Susan clevcliniclogoWilliams at the Cleveland Clinic’s Endocrinology and Metabolism Institute, but a sound reminder for those of us noticing our bodies changing in our 30s, 40s and 50s.clevclincbest2013

First Williams says that we should try to maintain a normal weight without the “rollercoaster of weight gain and loss,”  and that we should eat “three balanced meals a day, with limited snacks.” She highlights lean protein, whole grains, veggies, fruit and dairy, an area where many of us fall short. Of course there is the avoid list as well – cookies, cakes, pies, ice cream and rich desserts. Williams added “juices” to the avoid list and I can only suspect is because most juices are sugar(???)

Exercise is the next non-surprise, as Dr. Williams points out that “eating protein and being physically active are equal partners.” She says that “muscles are made of protein, but simply eating protein is not enough to save them.” Eat lean protein and work your muscles to save them.  If you’re not a gym person, then she suggests trying this:

  1. In the morning, stretch for 10 minutes.
  2. At lunch, eat and then walk for 10 minutes.
  3. After dinner, spend 10 minutes with stretch bands or light weights.

Even a half hour of physical activity can make a world of difference, especially if you make it a habit in your 30s.



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