Exposure to fractures, body aches, pains, less resistance to effort, loss of muscle strength are possible effects of aging. Here are some tips to prevent them.
Take 10,000 steps per day
A small pedometer will count for you! But it is also advisable to mix activities against gravity (going to work by bike, practicing a ball or racket sport) and exercises that maintain strength, balance and flexibility (running and aquatic gym). The most important : find sports that appeal to us, so as not to let go of the good resolutions after a month! Our cartilages will say thank you, because we will also fight against the overweight that crushes them.
Take hormone therapy for menopause
Bone loss, progressive over the years in men, accelerates considerably in the years following menopause. The THM stops this phenomenon … which will reappear when the treatment is stopped, but we will always have gained years. It would also protect muscles and cartilage, according to work presented in March 2012 at the 15th World Congress of Gynecological Endocrinology. But there should be no contraindication to this treatment.
Eat enough protein
In perpetual motion, muscle fibers are replaced by new ones every day. Around the age of 50, the muscle begins to struggle to synthesize the proteins, its essential constituent. An amino acid, citrulline, stimulates it in this production. Found in watermelon (2g / kg), it is also made every day by the intestine. But according to studies conducted at the University of Paris-Descartes, L-citrulline supplements increase muscle mass without side effects (pharmacy sachets to mix in a drink or yogurt, at breakfast or at lunch). Keeping your vitamin D stocked during the winter months also prevents muscle weakness along with osteoporosis and other health problems (opt for vitamin D3 or cholecalciferol supplements instead).
Fight chronic inflammation
“If necessary, this first involves weight loss,” recalls Véronique Liégeois, dietician and qigong teacher. Apart from a diet rich in plants, sufficient zinc intake is also necessary, as well as sometimes of probiotics to restore the intestinal mucosa. “When the intestinal ecosystem is disturbed, its mucous membrane is no longer waterproof, explains Dr. Laurence Benedetti, specialist in micronutrition. Result: inappropriate molecules can cross it, with the key, not only digestive problems (irritable bowel) ), but also all kinds of disturbances. ” Researchers have shown, for example, that the permeability of the intestine plays a role in rheumatoid arthritis (PloS ONE, 2012).
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