Studies now confirm you must pay very close attention to your muscles if you’re in your 30s, 40s, 50s, or beyond. Why is that so? This is because of age-related muscle loss. It is said that declining muscle mass is part of aging. You see, it’s surprisingly common for both your muscle mass and strength to decline rapidly with each passing decade. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. Although aging tends to be the dominant factor, certain modern-day habits many people have tend to make the decline considerably worse. Let’s see how.

Lack of healthy food choices – people do not maintain a healthy diet and their meal is all junk, lacking quality proteins and vegetables. Not consuming enough of the building block of muscle- protein, as you get older is a top cause of muscle loss.  In addition to unhealthy foods, excessive alcohol use and poor sleep, can also contribute to accelerated muscle loss.

Lack of exercise and inactive lifestyle – your strength and movement depend on your muscles, after all. A sedentary life and inactivity may lead to muscle decline, which in turn affects your ability to move about freely, be productive, and do things you love on your own.

Increasing weight gain resulting from poor metabolism would lead to weak and declined muscle. Since your strong and healthy muscles are the golden key to a body that looks fit and youthful, once allowed to decline, you will increasingly look “old and flabby” in the mirror no matter what else you do. So does this mean you are “doomed” to this muscle loss?  By no means, no! Here’s the good news:

Whatever your age, weight, or condition is right now, research confirms you can take very effective steps to help stop and even reverse muscle loss. Let’s see some of the most powerful steps and herbs of all:

Make healthy food choices: Consume the right nutrients, because what you put into your body makes a world of difference in terms of what you get out when it comes to your muscle health. Maintain a healthy diet that includes high-quality protein, aim for 20 to 35 grams in each meal.

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Have some potatoes: potatoes are an effective remedy for weak muscles because they contain potassium, an electrolyte which is required for strengthening the muscles.  When levels of potassium are low, muscles can become weak and cramp.

Soak a few potatoes in a bowl of clean water overnight. Extract the juice in a blender and have a quarter tumblers in the morning.

Consume vitamin C-rich foods: Vitamin C is a water-soluble vitamin that plays an important role in the body. It is necessary for the formation of collagen, which is a key component of connective tissue, and for enhancing muscle function. Most people get sufficient vitamin C from their diet. Great sources include citrus fruits, tomatoes, potatoes, and leafy green vegetables. It is also available in supplement form for those having insufficient intake.

Vitamin D: is an important nutrient for muscle health. Without enough vitamin D, muscles can become weak and brittle. It’s important to know that vitamin D helps “unlock” the benefits of different nutrients in your body. Without your body taking in adequate levels of vitamin D, in fact, those nutrients won’t work as well, if at all. Low vitamin D is a big problem today for nearly everyone-and this is especially true for those who are middle-aged and beyond. Expose your body to early sunlight for 15-30 minutes. Eat more vitamin D-rich foods like salmon, cod liver oil, mackerel, eggs, mushrooms, avocados, spinach, oranges, and fortified milk. Including these foods in your diet can help increase your vitamin D intake.  If you don’t get enough sun or you don’t eat enough of the right foods, you may need to take a supplement to get enough vitamin D. Talk to your health care provider about whether or not a supplement is right for you.

Stay hydrated: It is important to stay hydrated if you are experiencing muscle weakness. Dehydration can lead to cramping, fatigue, and further weakness. Drinking water is important, but it’s also a matter of properly enabling your body to draw water into your cells – including the muscle cells. Drink plenty of fluids (water, beverages, herbal teas, etc.) throughout the day, especially water. You can also take juices to replenish electrolytes. Avoid caffeine and alcohol, as they may dehydrate you. If you are having trouble drinking enough fluids, try flavorful infused waters using herbs, fruits, and vegetables.

Stinging nettle: The herb has been used for hundreds of years to treat painful and weak muscles. Consuming nettle leaf helps to ensure strong and healthy muscles. Infuse a tablespoon in a teacup of boiled water for 15 minutes, sieve and add honey, if desired. Take 2 X daily. Stinging nettle is available as dried leaf, extract, capsules, tablets, and as root tincture (a solution of the herb in alcohol), juice, or tea. It also comes in the form of an ointment or cream that can be applied to the skin.

Fenugreek: is an interesting spice as it has been shown to help muscles increase their uptake of creatine a known, muscle builder. Studies have shown “the use of fenugreek with creatine supplementation may be an effective means for enhancing creatine uptake while eliminating the need for excessive amounts of simple carbohydrates.” You could easily take this in the form of a tea or add the ground seeds to food, and your muscles health is good to go!

Your strong, healthy muscles equal quality of life. Healthy muscles are simply vital if you want to avoid or lose excess weight and look fit, lean, and youthful. You see, every joint in your body needs strong muscles so it can do its job. In other words, you need strong, healthy muscles to move – especially if you want to move well and move easily, without suffering and becoming weak and dependent on others. You can save your muscles from damage by “feeding” them well and of course checking factors that may lead to muscle decline, as listed above.