Ladies, it’s NOT your imagination. You really ARE slowing down, as you get older.
In fact, you’re likely getting a little bit weaker with each passing year.
Your doc won’t ever bring it up. And you’ll certainly never hear about it on the evening news or see it covered on your favorite news sites.
But the truth is when you hit 55 your risk for bone and muscle loss skyrockets.
As we age shrinking muscles are so common scientists even have a special name for it… sarcopenia. And it can be behind that lack of energy and weariness you feel more and more often these days.
Plus it can show up in the most unexpected ways.
Suddenly getting up out of a chair is an effort. A simple trip to the grocery store can leave you feeling worn out for the rest of the day. And trying to open a jar of spaghetti sauce is liable to leave you a weepy, frustrated mess.
And of course, as our bones become more fragile, we become far more likely to break them if we take a tumble.
Then there’s the dreaded “senior shuffle.” You know the one I’m talking about here.
As your muscles weaken and your bones thin, it’s only natural to become more cautious. And fatigue and fear can cause you to start taking those shuffling steps that so many seniors use to get around.
Feel stronger than you have in YEARS
But a new study has revealed a natural solution which could change your life. A safe, hormone therapy which could end up making you feel stronger and more energetic than you have in years.
According to researchers, if you are an older woman DHEA (dehydroepiandrosterone) could help you bounce back… leaving you feeling stronger. And stopping the clock on bone loss, too.
DHEA is a hormone that helps produce other hormones you are already familiar with… estrogen and testosterone. Your DHEA levels peaked when you were a young adult, and they’ve been slowing dropping ever since.
DHEA linked to stronger bones and muscles
For the new study, researchers crunched the data from four double-blind, placebo-controlled, randomized trials. (In other words the BEST kind.)
In all four trials, total body fat and lean muscle mass were measured at the start of the study, and then again after 12 months of taking either DHEA or a placebo.
Plus the researchers measured bone mineral density in the femur, hip, and lumbar spine at the beginning of the study and at the end after the 12 months of DHEA or a placebo.
The combined trials confirmed that the older women on oral DHEA therapy had significantly improved muscle mass AND far less loss of bone mineral density at the end of the study than those on a placebo.
3 MORE ways to beef up your muscles
If you’re interested in finding out of DHEA therapy is a good option for you, make an appointment to see an integrative physician or a doctor familiar with bioidentical hormone therapy.
But if you’re not ready for that step, there are other simple solutions which could help you significantly boost muscle mass…
As we get older, we often become less active. But experts say green tea could help keep your muscles from wasting. And if you’ve already fallen victim to the “senior shuffle,” it may help you get back to your old self faster. Just three cups a day could help halt the loss of muscle fiber, according to a study published in the journal Nutrition. And researchers say the EGCG in green tea can help you build more muscle mass and gain strength.
Low vitamin D levels are a common problem as we age. And it turns out muscle weakness and loss is often linked to D. But boosting your lagging levels could help return your muscles to peak performance and reduce your fall risk too. Spending 15 to 20 minutes a day outdoors without sunscreen can provide you with enough D to help slash muscle shrinkage. And eating more wild caught fish, eggs, and fortified dairy or taking a vitamin D-3 supplement can bump up your levels too.
Our protein needs often rise with age. But at the same time, our appetite typically shrinks. And that can mean you end up not getting enough muscle-building protein. To get the most out of your protein, and boost muscle-building by 25 percent, make sure you’re getting some at each of your three main meals. You’ll find plenty of the muscle-friendly essential amino acid leucine in grass-fed beef, whey protein, wild caught fish, lentils, poultry, and free-range eggs.
And don’t forget to support your bone health with weight-bearing exercise and a healthy diet rich in plenty of prebiotic and probiotic foods.