New Delhi: Building and maintaining a strong immune system is vital to leading a healthy, healthy life, and this is now more true than ever. People with chronic diseases have an even greater need for a healthy immune system to prevent minor infections from turning into more serious consequences. While it is commonly believed that eating a healthy, balanced diet helps build a strong immune system, most people are unaware of the negative effects that weak muscle health can have on immunity.
The relationship between muscle mass, the immune system, and disease management
Since muscles are important for movement and must be preserved as we age in order to maintain strength and function, muscles matter. There is data that suggests that muscles are also involved in immunological function. Compounds produced and released by muscles are important for the development, activation and movement of certain immune cells. Additionally, they are important suppliers of amino acids that the body needs when stressed or infected.
The physiology of both men and women changes after the age of 40. More importantly, between the ages of 40 and 80, the body begins to lose muscle more quickly—33 percent more quickly.
Recent studies suggest that loss of muscle mass may contribute to weakened immunity and infections. Low muscle mass and insufficient protein consumption can also hinder the body’s response to injury or infection. Everyone should put their muscle health first to avoid losing muscle as they age, but people with chronic diseases need to be especially careful. For example, diseases such as diabetes, heart disease, chronic lung disorders and others can accelerate muscle loss and reduce strength.
Can a healthy lifestyle help address muscle health concerns?
the answer is yes.
Maintaining good health, supporting muscles and helping with blood sugar control all depend on regular exercise. Aim for at least 150 minutes of moderate-intensity exercise each week.
The benefits of physical exercise are many! Research studies have shown that when we include physical activity it helps reduce abdominal obesity, improves our lipid profile; Reduces insulin sensitivity, and blood pressure. A chair challenge test is a simple way to test your muscle strength, understand the age of your muscles, and adopt corrective measures at any time. The time it takes you to do 5 sit-ups in a chair is approx. Height 43 cm (1.4 ft) can tell you the age of your muscles. For example, it should take approximately 6.8 to 7.5 seconds for men aged 40 to 50 to perform the test and 6.9 to 7.4 seconds for women. To know more about how the Chair Challenge Test works, one can visit www.muscleagetest.in. Apart from exercising and adopting healthy lifestyle habits, it is also essential to incorporate good nutrition practices in daily life.
Maintain a balanced diet full of vegetables, fruits, whole grains, protein and healthy fats
Eat enough protein-rich foods such as chicken, seafood, eggs, nuts, beans or dairy. Adults should aim to eat about 15 to 20 grams of protein per major meal. However, adults over the age of 65 may need more protein than younger adults — especially those who have suffered a health setback.
Prioritize quality foods containing micronutrients to support a healthy immune system, such as vitamin C, zinc, vitamin E, vitamin A and vitamin D.
It’s not always easy to get all the nutrients you need to properly support the health of your muscles and immune system. This is made more difficult for people who suffer from chronic diseases, who also need to manage their prescriptions and daily routines and who believe they have enough to prepare meals and snacks in advance. there’s no time. To fill gaps and guarantee adequate nutrient intake, people may choose to take disease-specific nutritional supplements as part of a healthy lifestyle program.