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How to prevent loss of muscle tissue?

After the age of 35 years, each year we are losing an average of 1% of muscle tissue. The progressive loss of muscle tissue can significantly impair quality of life. Loss of muscle tissue can not be completely prevented, but it can be minimized.

muscle tissue

Be more on the move

Studies have shown that people with the sitting lifestyles have increased the risk of premature loss of muscle tissue. Take every opportunity to move and take a walk a week for at least 3 to 4 times per 30 minutes.

Intake of proteins

Each meal should have 25 to 30 grams of protein to prevent premature loss of muscle tissue.

Intake of vitamin D

If you are not sure that you enter an adequate amount of vitamin D, be sure to consult a physician. Vitamin D can be entered through supplements, enriched dairy products, fatty fish and egg yolks or regularly exposed to the sun.

Do the strength training

If you do the strength training 3 to 4 times a week, increasing the percentage of muscle tissue you will notice after 3 months. Strength training exercises will also increase the percentage of bone tissue. You need them to work regularly and with prior consultation with the coach or doctor, especially if you suffer any physical injuries.

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