Saturday, May 16, 2020

Preserve your strength now (Infographic)

PHOTO: To you readers over age 30, we’ve got some bad news for you. Chances are good you’ve already begun losing muscle. And it only gets worse. Up to a quarter of adults over the age of 60 and half of those over 80 have thinner arms and legs than they did in their youth.
Picture from © ISTOCK, CHRISCHRISW
Picture posted by Gillian Butler-Browne, Vincent Mouly, Anne Bigot, and Capucine Trollet (TheScientist) on 31 August 2018 - How Muscles Age, and How Exercise Can Slow It [2]
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6mI61WSDUeTCGquH9rtF2sEwnOkNaQMQfPBSLjE6XlCu84lZGpHObqlyz3KY4W_k7fEITK-6sIPNHwpRH76QV9-TOhwKluDUvgisfoiDFtoUV1v4sqEMDrA724kWUgrhZZJ6c2BzhAYg/s1600/muscle-l.png
https://cdn.the-scientist.com/assets/articleNo/64708/hImg/28257/muscle-l.png
https://www.the-scientist.com/features/how-muscles-age--and-how-exercise-can-slow-it-64708


Do the things you love at retirement.

Having the strength to do the things we love is often taken for granted.

Do playing with grandchildren a the park, travelling the world and even just climbing stairs seem more strenuous? This may be because the body starts breaking down more muscle as we age.

Preserving and building muscle strength is one of the most important things to prepare for retirement. Muscle loss can be slowed down by an active lifestyle and consuming a well-balanced, nutrient-packed diet.


Human skeletal muscle
PHOTO: Human skeletal muscle
Skeletal muscle consists of multinucleated fibers formed by the fusion of muscle precursor cells, or myoblasts, during embryonic and fetal development and postnatally until the tissue reaches its adult size. Mature fibers are post-mitotic, meaning they do not divide anymore. As a result, in adulthood both muscle growth and repair are made possible only by the presence of muscle stem cells. [2]
Picture by © REGENTS OF THE UNIVERSITY OF MICHIGAN
Picture posted by Gillian Butler-Browne, Vincent Mouly, Anne Bigot, and Capucine Trollet (TheScientist) on 31 August 2018 - How Muscles Age, and How Exercise Can Slow It
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7ZJGpYczAXfTdjUCMmteBWgamXwV8bHcdA5ik9pR3XZXX2n6KoMNL300z5Fc5QDq45o7tBgIuYHAMEuY3aJOlpMnu6Mx_T94staovCd70ovMys7jjW71iais91RumldL-mY6f-SCHf-o/s1600/striated+muscle_cropped.jpg
https://cdn.the-scientist.com/assets/articleNo/64708/iImg/28479/uploads/striated%20muscle_cropped.jpg
https://www.the-scientist.com/features/how-muscles-age--and-how-exercise-can-slow-it-64708
 

How muscles age: Sarcopenia, the loss of muscle mass with age, can start as early as one’s 30s, and affects a large proportion of the elderly.
PHOTO: How muscles age: Sarcopenia, the loss of muscle mass with age, can start as early as one’s 30s, and affects a large proportion of the elderly. Fortunately, exercise can combat muscle aging, likely by reversing many of the age-related physiological changes at the root of this decline. [2]
See full infographic: WEB | PDF© scott leighton
Picture posted by Gillian Butler-Browne, Vincent Mouly, Anne Bigot, and Capucine Trollet (TheScientist) on 31 August 2018 - How Muscles Age, and How Exercise Can Slow It
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdBbSCuQ3O6rh5IjXBcnanoXX9ybX4cvV2OaTzDPB7mcbArx8rt1oAil0fCMpXlHRcPGnD7Jtz8AdaYf3NWS0TiHc8dQTtSjPFO1e97QdLOr7bx1_VBgXH7pmjvEq7helL1oDJQyxq4PM/s1600/agingmuscleinfographic.png
https://cdn.the-scientist.com/assets/articleNo/64708/iImg/28449/agingmuscleinfographic.png
https://www.the-scientist.com/features/how-muscles-age--and-how-exercise-can-slow-it-64708


Older adults need a higher intake of good quality protein to help maintain physical function and reduce muscle loss. Many nutrients such as iron, calcium and magnesium as well as Vitamin D are necessary to maintain normal muscle function.

However, as we get older many eat less, do not consume enough protein and are unable to synthesize Vitamin D as well as before. Vitamin D and some minerals are also found in a limited number of foods, making it tough to get enough of these nutrients through a regular diet.


Preserve your strength now (Infographic)
PHOTO: Older adults need a higher intake of good quality protein to help maintain physical function and reduce muscle loss. Many nutrients such as iron, calcium and magnesium as well as Vitamin D are necessary to maintain normal muscle function.
Picture posted by Alarmy - Rectus Abdominis muscle
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Encouraging Bible Verses About Old Age
Encouraging Bible Verses About Old Age
PHOTO: Encouraging Bible Verses About Old Age
"Even to your old age and gray hairs I am he, I am he who will sustain you. I have made you and I will carry you; I will sustain you and I will rescue you" (Isaiah 46:4).

"but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." (Isaiah 40:31).

"He will also keep you firm to the end, so that you will be blameless on the day of our Lord Jesus Christ. God is faithful, who has called you into fellowship with his Son, Jesus Christ our Lord." (1 Corinthians 1:8-9).
Painting by Claudia Elena Marulanda - Red
Picture posted by Saatchi Art
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By Abbott Family



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Reference
[1] Abbott Family, Active Ageing, Preserve your strength now (Infographic), https://abbottfamily.com.sg/articles/active-aging/preserve-your-strength-now?dclid=CPLew66_rekCFUWLcAodAQ0Duw

[2] Gillian Butler-Browne, Vincent Mouly, Anne Bigot, and Capucine Trollet (TheScientist), How Muscles Age, and How Exercise Can Slow It, Posted on 31 August 2018, https://www.the-scientist.com/features/how-muscles-age--and-how-exercise-can-slow-it-64708


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