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Healthy Muscle Aging
•Last Updated: July 21, 2023
Healthy muscle aging is a goal that focuses on mitigating age-related reductions in muscle mass and function with the objective of preserving independence, quality of life, and general physical function.
Healthy Muscle Aging falls under theHealthy Aging & Longevitycategory.
Last Updated:July 21, 2023
Healthy muscle aging involves mitigating age-related muscle loss to preserve strength, function, and quality of life.
Healthy muscle aging is primarily measured through strength and physical performance tests and secondarily through body composition assessments.
Staying physically active is crucial for healthy muscle aging because regular exercise — especially resistance training — helps preserve muscle mass and strength, whereas inactivity increases the risk of sarcopenia.
Several supplements — including creatine, protein, amino acids, omega-3s, and vitamin D — have been studied for promoting healthy muscle aging, often in combination with resistance exercise.
The intake of fruits and vegetables and the Mediterranean diet are associated with better physical performance and a lower risk of sarcopenia, whereas a Western diet is associated with poorer outcomes. Sufficient protein intake is important for preserving muscle mass and supporting healthy muscle aging.
Other factors that may support healthy muscle aging include maintaining a healthy weight, getting enough sleep, not smoking, and ensuring adequate vitamin D intake and sunlight exposure.
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