Sarcopenia: Causes of muscle loss and solutions

Move smart, but move!
You don’t need to become a marathon runner. The most effective exercises are simple: squats, lunges, light push-ups, climbing stairs, or even brisk walking. The key is to move every day, even if it’s just for ten minutes. Gentle yoga, Pilates, cycling, or swimming are also great options.

Eat muscle!

Protein is the primary fuel for muscles. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight per day. Some good sources include eggs, salmon, lentils, plain yogurt, and even a little cheese.

As for vitamins, prioritize vitamin D, calcium and omega-3 fatty acids (oily fish, almonds, flaxseed oil), in addition to maintaining adequate water intake.

What if we solved it?
Limit ultra-processed foods, white sugar, saturated fats, and excessive alcohol, as they all cause unnecessary fatigue.