Sarcopenia: Causes and solutions for muscle loss

Move consciously, but above all, move!
You don’t have to become a marathon runner. The most effective exercises are simple: squats, lunges, light push-ups, climbing stairs, or even brisk walking. The important thing is to move every day; even ten minutes is enough. Gentle yoga, Pilates, cycling, or swimming are also excellent alternatives.

Eat muscles!

Protein is the most important energy source for muscles. Aim for a daily protein intake of 1.2 to 1.5 grams per kilogram of body weight. Good protein sources include eggs, salmon, lentils, natural yogurt, and even some cheese.
Pay particular attention to vitamins, especially vitamin D, calcium, and omega-3 fatty acids (found in oily fish, almonds, and flaxseed oil), and drink plenty of fluids.

What if we found the solution?
Limit your consumption of highly processed foods, white sugar, saturated fats, and excessive alcohol consumption, as these all cause unnecessary fatigue.