Did you know you have more than 600 muscles in your body? These muscles help you move, lift things, pump blood through your body, and even help you breathe.
Adequate muscles are essential for optimal health throughout life. In today’s digital age, children and young adults spend more time indoors, have bad postures, poor dietary habits which directly influence waist circumference, blood sugar management, cholesterol, if neglected further leads to severe metabolic disorders such as obesity, cardiovascular disorders, insulin resistance, diabetes and osteoporosis.
Muscle health in young adults is also affected by irregular meal timings, increased intake of processed / refined food, less protein intake coupled with increased saturated fats which in turn fail to support muscle growth and lead to fat gain. Lingering fatigue, random body aches, and minor falls leading to serious injury are some signs of weak muscle health.
Good muscle strength ensures stronger ligaments, tendons, and healthy bones in turn reducing the risk of serious injuries. Studies show that individuals who engage in physical exercise during their adolescence show improved muscle growth and strength, improved body composure, keeping the metabolic rate active, and diseases at bay.
Time to take charge of your muscle health with these small lifestyle changes:
1 Physical activity- Physical activity is essential for adequate muscle quality and quantity, introduce yourself to physical training with only 30 minutes of your day and include things you enjoy the most such as your favorite sport, walks, cycling, dancing, swimming.
2 Proteins – Make sure proteins are a part of all your meals and eating a balanced diet will help you provide a variety of nutrients for your muscles and overall health. Include foods like dals, pulses, lentils, eggs, dairy, lean meats such as fish and chicken.
3 Micronutrients – Make sure your diet is filled with colors as the color ensures variety of nutrients. Focus on antioxidants (Vit C, E and A) to reduce oxidative stress, B- Vitamins for muscle growth and repair as well as Vit. D. Include a variety of whole grain cereals, fruits, vegetables in the diet.
Vit D is essential for muscles to function properly, as its deficiency can result in muscle weakness or pain. Focus on spending some time in the sun. Eat your eggs, mushrooms to sneak in some Vitamin D.
4 Hydration – Remember to drink lots of water while you’re playing or exercising because lack of water leads to muscle tension and cramping. Tense muscles are less pliable and can’t move as well, which can lead to dehydration-induced muscle tension, increasing the risk of sprain, tears, and fracture.
It’s time to make muscle health a priority to keep doing the things you love such as dancing, swimming, running, jumping by eating a balanced diet, exercising and getting enough rest.