Jake Berman

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BHW’s Top 5 Recommendations to Prevent Muscle Loss

Jenni Berman |

Muscle Mass – we seem to care so much about it in our 20s and 30s, then it isn’t talked about enough. Generally speaking, muscle mass is one of the best predictors of longevity. Naturally as we age, the process of sarcopenia occurs. Sarcopenia means the body loses muscle mass. Starting at age 30, we will naturally lose 1% of muscle mass per year if we are not doing the right things to maintain or gain muscle mass.

 

A loss of muscle mass, muscle weakness, and immobility is associated with higher levels of oxidative stress or (in simpler terms) inflammation! Co-Morbidities such as high blood pressure, high cholesterol, Type II Diabetes, Joint Pain, Rheumatoid Arthritis, Dementia, and more can be impacts of decreased muscle mass as we age.

 

Sarcopenia occurs due to hormonal changes, toxins, improper macronutrients or fuel to the body, lack of strength training exercise, and vitamin deficiencies. This does not mean that we need to go take hormone replacements, spend three hours in the gym, or live in a bubble away from the toxins.

 

You are not doomed – you do not have to lose muscle mass even though we have to get older. So, listen up…

 

Top 5 Recommendations to Prevent a Loss of Muscle Mass as we age:

 

  1. The proper balance of your Macronutrients is Vital: As we age, the body needs different fuel from proteins, carbohydrates, and fats than it did when we were in our 20s, 30s, and even 50s and 60s. The body will typically need an increase of lean proteins, moderate healthy fats, and a reduction of simple carbohydrates while maintaining moderate complex (vegetable) carbohydrates. If you do not know how much protein you should be eating, reach out to Berman Health and Wellness and ASK!! MAJORITY of adults in the United States are protein deficient!!
  2. Gut Health: If you have a leaky gut or gut permeability, your body is not focused on gaining lean muscle or burning fat. Your body is working on overdrive either causing major weight gain or major weight loss – though neither of which is helping your muscle mass. The body will break down muscle to try to reserve energy when it is on overdrive. Leaky gut will also cause vitamin deficiencies which are vital to gaining muscle mass. Are you having your vitamin levels checked?? (And that means more than just a B12 or just a Vitamin D….)
  3. Branch Chain Amino Acids: BCAAs are essential nutrients which stimulate the building of protein found in muscle and can aid in reducing the breakdown of muscle (muscle loss). Branch Chain Amino Acids can be found in powder form or capsules. Be Careful as not all BCAAs are made equally – some contain added ingredients or caffeine which I do not recommend. Stop by BHW for your BCAAs today!
  4. L-Glutamine: Glutamine is an Amino Acid which is vital in muscle recovery! This amino acid is the most abundant building block of protein in the body. It is also very important for gut health and protecting the gut lining! I would recommend anywhere between 1-3 grams for most individuals. This is not safe with a history of colon cancer! Speak with your provider prior to starting any supplements.
  5. Strength Training: There is a fine line between “over doing it” and “not doing enough”. We certainly need rest days and to listen to our body, though if we don’t use it, we lose it. The famous saying from Dr. Jake Berman, “We don’t get old and then stiff. We get stiff and then old!!” This means that when we stop moving, lifting weights, and strength training, we lose it, we get stiff, THEN we start to see the effects of “old age”. It isn’t about age though. It is about the loss of muscle mass. We need to perform 20 minutes of strength training exercises with light weights or bands at least 5 days per week.

 

These five tips together will help you to prevent Sarcopenia as you age. We cannot focus on just one and think it will be magic – we must bring it all together!

 

Reach out to Berman Health and Wellness at 239-431-0232 for more information!

Jenni Berman

Jenni Berman

Jenni, owner of Berman Health and Wellness, works alongside Berman Physical Therapy to help individuals get back in shape, improve their gut health, and to stay feeling young so they can stay in the game! After graduating from the University of Florida with a Bachelor’s in Applied Physiology and Kinesiology, she went on to obtain a Master’s of Physician Assistant Studies. She has a passion for helping individuals to feel better than they thought imaginable through natural approaches, nutrition, and whole body treatment. She is also a Certified Personal Trainer and Nutrition Specialist. When she is not working with patients or with clients, you can find Jenni on the boat, in the sun, enjoying time with her husband, Jake,her daughter Stella June, spending time in Jacksonville with her family, or playing with her [CUTE!] pups!!
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