3 Critical Steps to Fight Aging
Posted on May 15th, 2011 in Anti-Aging, Food Health
Age
isn’t just a state of mind even though I still feel like I’m in my
20′s. The fact is that our body is changing rapidly as we grow older,
and one of the common signs of aging is a decline in muscle mass. You
may not realize it, but at age 60, the rate at which this decline known
as sarcopenia almost doubles and the decline continues from there.It’s simple…your energy levels decrease. Your basal metabolic rate (the number of calories your body needs just to function) slows and your metabolism bottoms out. All of this can lead to muscular and skeletal weakness. That’s when you start to see falls that can be fatal.
There are 3 Critical Steps to Fight Aging
Step 1: Adopt a Strength Training Program
We don’t need you to be the next Arnold Schwarzenegger, but you do need to actively engage in a workout routine that includes aerobics, flexibility, and weight training. Studies have shown that weight/strength training not only preserves muscle strength, but reverses the loss.Your workout should include aerobic exercises such as:
- Running
- Stationary bike
- Brisk walking
- Weight training
- Swimming
- Hiking
- Resistance with Bands
- Stair Climbing
Step 2: Eat Quality Protein
Muscles grow and repair when well supplied with the proper amino acids for making protein. Branched chain amino acids such as isoleucine, leucine and valine. Leucine is the most potent trigger for protein synthesis. In fact, diets rich in leucine have been shown to induce muscle growth in young adults.Not all proteins are created equal AND when you consume them makes a difference as well. Studies show that whey protein actually absorbs better than casein protein. Whey protein is rich in leucine which makes it Mother Nature’s most effective source for promoting muscle.
Taking whey protein after physical activity, studies have shown that the protein synthesis doubles as compared to other sources of protein that are lower in leucine. Newest research presented at in April at Experimental Biology 2010 showed that the key time to synthesize muscle occurs when you have at least 20 grams of protein at breakfast!
Step 3: Get Enough Vitamin D and CoQ10 Every Day
Most of us are deficient in Vitamin D and that deficiency has actually increased since we become more cautious of sun exposure because of the risks of skin cancer. Now, I’m not saying go out and fry yourself so you get enough Vitamin D. However, you can increase your levels of Vitamin D by practicing safe sun exposure and supplementation. Studies have linked high levels of vitamin D in women with less fat in their muscles. For the elderly, Vitamin D has been associated with larger muscles and increased physical function.CoQ10 is the other age fighter! This nutrient is vital to energy production in every single cell of the body including muscles and the heart. The body naturally produces CoQ10, however as we age the amount declines. Reach age 60, and levels of CoQ10 can decrease as much as 50% of what they were in the mid-twenties. Getting enough CoQ10 supports enough energy for performing daily physical activity.
For more information:
Are you losing muscle as you age?
Whey’s amino acid profile best for building muscle in older men
Products that Support Anit-Aging:
Isagenix’s IsaLean Shakes and Bars – Grade 7 Whey Protein shown to support muscle growth and repair. Have one shake for breakfast to get 23 g of protein. Have another shake or IsaLean Protein bar after your workout to promote muscle recovery and growth.
Isagenix’s Ageless Actives – A perfect source for CoQ10 and Vitamin D. Regardless of your age, you should be taking this supplement. Athletes to elderly are using this for increased muscle strength and health.
