age is really just a number

Most of us lose about 1% of our muscle mass each year after the age of 30. With the average woman having a life expectancy of almost 90, that’s a lot of muscle deterioration! Fortunately, this muscle loss can be combatted. Here are the three main ways to fight back!

Your diet has to change as you age. Sorry, but it’s true! Poor nutrition and lifestyle habits when we are young can be extremely detrimental, but it’s never too late to make a change for the better. Start taking care of your body! It’s the only one you get!

1. Keep your weight in check. The rollercoaster of weight gain then weight loss completely messes up your metabolism and leaves you with more fat mass and less lean muscle stores. Yes, you actually can be “skinny fat!”
2. Eat three balanced meals a day and limit your snacking in between. Balanced meals include lean protein, whole grains, fruits and vegetables as well as dairy. Half of your plate should be green or multi-colored. Meats should be lean, baked and not battered and fried! Steer clear of all the sugary and fat filled deserts and junk food. Save those for special occasions.
3. Use your muscles. Yes, it really is a use it or lose it paradigm! Balance eating lean protein and exercising. This builds muscle and helps maintain what you have. We really need a minimum of 30 minutes of some kind of strength training at least 3 times a week added to our cardiovascular fitness program. Optimal health requires some kind of exercise almost every day! Good habits beget good health! 

Reality is that our weight tends to creep up and our muscle mass tends to creep down during our 30’s and 40’s. You wake up in your 50’s with a substantial decrease in muscle mass. At 70 you’re having balance problems and even sometimes having such weak core strength it’s hard to get out of a low chair without help. I don’t want to age that way and neither so you! You have to decide now that you are going to fight back! I want to be fit and fabulous in my late 80’s and so do you!