Maintaining muscle mass and strength is essential at any age, but it becomes increasingly important as we get older. Unfortunately, many people in Lawrenceville, New Jersey, don’t realize the importance of exercise until they lose muscle mass, leading to several health problems. The good news is that there are plenty of ways a sports medicine Lawrenceville expert can help you keep your muscles and strength in check. Here are just a few.

A High-Protein Diet

One of the best ways to maintain muscle mass is to eat a high-protein diet. Protein is essential for building and maintaining muscle, so include plenty of high-protein foods in your diet. Good protein sources include meat, poultry, fish, eggs, dairy products, legumes, and nuts.

Quality Supplements

If you’re not getting enough protein from your diet, consider taking quality supplements. Supplements can help you meet your daily protein needs, and they can also provide other vital nutrients that are essential for muscle health.

Both fish oil and vitamin D supplements are good options for maintaining muscle mass and strength. Fish oil is a good source of omega-3 fatty acids, necessary for muscle health. And vitamin D is essential for bone health and plays a role in muscle function.

Strength Training

Another critical way to maintain muscle mass and strength is to engage in regular strength training. Strength training involves using weights or other resistance devices to work your muscles.

It’s important to note that you don’t need to go to the gym or use expensive equipment to do strength training. You can do simple exercises like squats, lunges, and push-ups at home.

Get Enough Rest

Getting enough rest is also crucial for maintaining muscle mass and strength. When you don’t get enough sleep, your body releases a hormone called cortisol. Cortisol can break down muscle tissue, leading to a loss of muscle mass. So make sure you get at least seven to eight hours of sleep each night. And if you can’t get enough sleep, consider taking a nap during the day.

Balance Your Hormones

Several other hormones play a role in muscle mass and strength, including estrogen and testosterone. And if you have problems with your thyroid hormone levels, it can also lead to a loss of muscle mass. So if you’re having problems with your muscle mass or strength, talk to your doctor about ways to get your hormone levels back in balance.

Anti-Inflammatory Foods

Another way to maintain muscle mass and strength is to eat plenty of anti-inflammatory foods. Inflammation can damage muscle tissue, so eating foods that help reduce inflammation is essential. Good options include fruits and vegetables, nuts, seeds, olive oil, and fish.

In addition to eating anti-inflammatory foods, it’s also vital to avoid pro-inflammatory foods. Some of the worst offenders include processed foods, sugary drinks, and fast food. So try to limit your intake of these foods and replace them with healthy, anti-inflammatory options instead.

In conclusion, you can maintain muscle mass and strength in a few ways. It’s important to remember that it takes time and effort to maintain muscle mass, so don’t expect miracles. But if you stick to a healthy diet, get enough exercise, and get enough rest, you should be able to keep your muscles and strength in check.