Attention Senior Stop Muscle Loss With This One Superfood 100 Vegetarian

After the age of 30, men and women start losing about 1% of their muscle mass every single year. And because of this, it becomes difficult to perform your day-to-day tasks like walking, climbing stairs, lifting your shopping or grocery bags or even lifting your kids. So suppose if you're in your late 30s or early 40s and if your child is coming running to you but you're unable to lift him or her, this is a problem that most of the people in their late 30s are facing these days and this is all because of muscle loss due to aging. And this is just not about feeling weak. This muscle loss leads to dangerous falls, broken bones and loss of independence. And that heartbreaking moment when someone who has raised an entire family now needs help with everything. Another striking fact that I found out when I was researching for this video was a study that was done in 2018. This was done across 8 major cities in India and that study found out that about 70% of men and women had lower muscle mass compared to the normal levels of muscle mass that they should have carried. But here's what most of the people don't know that this does not have to be the story for the rest of your life. Muscle loss with age isn't an irreversible curse. It is your body crying out for the right fuel. And the solution for this isn't expensive supplements or complicated diet. The solution is sitting in your kitchen right now. So today I'm going to show you 3 simple Indian superfoods that can help you rebuild strength, get your energy back and also build your muscle back and bring back your day-to-day activities. But before that, let's understand why this muscle loss even happens in the first place. As we age, your body starts quietly losing something but we don't notice until it's gone and that is muscle. And this doesn't happen overnight. One morning you realise that climbing stairs has actually started difficult and it starts feeling heavy or just carrying simple grocery bags now takes more effort. This slow and steady fading of muscle is called as sarcopenia. It actually starts in your early 30s but it usually fastens after the age of 50. Now biologically this happens because your body stops building muscle at the same rate at which it breaks it down. With age, the production of key hormones like testosterone, growth hormones and also insulin-like growth factors drops down significantly. Now these are the messengers that actually tell your muscles to grow and to repair. When its level is down in your body, your muscle recovery doesn't happen and your muscles break at a faster rate. Now comes the second reason and that is lack of protein in the diet and poor digestion. Now most of the people don't really focus on getting enough protein on the plate or they don't really focus on their digestive health. As a result, the muscles don't get the right raw material to build and grow. And even if they are trying to eat enough protein, if their digestive system is not healthy, their body cannot absorb the amount of protein that it's eating. And to that, if we add sedentary lifestyle, lack of exercise, long gap between your meals, certain medications, all these are a combination where your muscle just starts breaking down at a faster rate than it can rebuild it. Having said that, now we will talk about 3 Indian superfoods that are there in your kitchen right now which will help you reverse this muscle loss and it will help you regain your strength back. First Indian superfood is Moong Dal. Now among all lentils, Moong Dal stands out because it's easier to digest, it is least gas-forming and also it is highly nutrient-efficient. And this is why Ayurveda has recommended it for seniors for centuries together. But beyond traditional wisdom, there is a strong scientific evidence why Moong Dal helps you reverse muscle loss. First of all, Moong Dal is super rich in this plant-based protein that is rich in Lysine which is an amino acid which is extremely crucial and essential for rebuilding muscle fibres. Now as we age, tiny muscle fibres in our body starts tearing or starts breaking down at a faster state and you cannot repair it naturally. And Lysine is an amino acid which is going to help you do that naturally. And this is done by accelerating tissue repair and also the way muscle absorbs calcium and other minerals. Secondly, Moong Dal is super rich in bioavailable iron and magnesium which is going to improve more oxygen delivery and also better metabolism in the cells that are present inside your muscles. When your muscles get proper amount of oxygen and ATP, it starts to recover faster and more naturally. So even after doing milder exercises like walking and stretching, your muscle is able to recover better which just gets harder with age. Another reason why Moong Dal is so effective when it comes to building muscle mass is its digestibility. Now as we age, the amount and the level of acids in your stomach goes down because these lentils leave them bloated, acidic and also the absorption of the protein from these lentils is not happening. Moong Dal on the other side is easily broken down in your digestive system. It also has good amount of fibre that helps your gut microbiome and the probiotics. At the same time, Moong Dal has the right nutrient profile that is going to balance most of the amino acids that are needed by your body. Moong Dal also has a lower glycemic index which makes it ideal for seniors who also have insulin intolerance or diabetes and it is going to help them manage their blood sugar levels. At the same time, it is going to help them rebuild their muscle at a faster rate. But now how do we consume Moong Dal? It is very important that when you are consuming Moong Dal, you are having at least 80-100g Moong Dal in a day and it's also very important that you soak or sprout the Moong Dal and then you consume it. So when you do this, the phytic acid in the Moong Dal is released in the water when you are soaking or sprouting it and it also activates the right enzymes in Moong that helps its digestion and absorption. And the best way to consume it is as a Moong Dal Khichdi with little bit amount of rice, lots and lots of veggies and ghee in it. This is going to be an ideal meal at any time of the day. It has good amount of protein, moderate amount of carbs and good fats. So it's a wholesome and balanced meal in itself. Next superfood that is going to help you reverse muscle loss is Paneer. For people with muscle loss, Paneer is the easiest yet very effective food to reverse muscle loss. It's a complete slow digesting muscle repairing fuel that works quietly in the background, specially in your muscle recovery and rebuilding your muscle. Biologically, Paneer is super rich in a protein that is called as Casein. Now Casein is responsible for slowly repairing your muscle fibres and rebuilding it for several hours together. So unlike whey protein, Casein is something that forms a gel like substance in your stomach and in your intestines and it slowly starts releasing amino acids that are utilised by your muscles for repair and rebuilding. This actually happens slowly and gradually throughout the day and that is why Paneer is called an excellent night protein because at night your muscles are actually healing and repairing itself and this particular Casein from Paneer really helps your muscle rebuild and repair in the best possible way. Paneer is also rich in another amino acid that is called as Leucine. Now Leucine is one of the biggest trigger or spark for starting muscle synthesis. In many high protein foods, because of lack of Leucine or less amount of Leucine, the muscles are not able to start or trigger the process of repair and rebuilding and Leucine starts activating or triggering that by activating this pathway that is called as mTOR mechanism which is going to signal your muscles to grow and also to repair. And there is an added bonus. Paneer is also super rich in Calcium and Phosphorus. Both are responsible for strong bones and often muscle loss and weak bones go hand in hand together. So if your bones are stronger, it will also help your body synthesise and grow muscles properly. Together, they strengthen muscle bone connection which improves stability and also mobility. Now here is how you must consume Paneer. First of all, very importantly, it is highly crucial to make Paneer at home. So you can get milk at home and make Paneer at home. That's the purest and the healthiest form of Paneer that you can make because these days there is good amount of fake Paneer that is coming in the market and you can't really make the difference. So I would always suggest that everybody should make Paneer at home and consume that Paneer. Secondly, you can always have 80-100 grams of Paneer in any one particular meal. You are cooking it properly with other vegetables or dal so that you have the right amount of fibre with the Paneer like gravies or sautéed Paneer with other vegetables. So this becomes a nice meal combination and you can eat this with little bit amount of rice or a millet roti which provide you the right amount of complex carbs that is needed by your body. Now third superfood that is going to help you reverse muscle loss is almond. If Paneer rebuilds your muscle, moong dal fuels it, then almonds are going to protect it. Now as we age, your muscles don't just shrink, they lose its power. Now with age, fat starts depositing into your muscle by a process that is called as myosteatosis. This starts making your muscles weak and also stops your muscles from responding to exercise delaying the muscle recovery also post-workout. This is where almonds make a quiet but a very powerful difference. Now almonds are packed with Vitamin E, an antioxidant that actually helps with oxidative damage which is one of the major cause for age-related muscle loss. Every time your body starts generating energy, it also releases something called as free radicals that starts attacking the muscle proteins. In younger body, natural antioxidants always keep this under control but as we age, this balance gets disturbed. Now Vitamin E from almonds actually help you protect this so they reduce the inflammation in the tissues around the muscle, in the muscle fibre and they also prevent the oxidative damage in your fibres. Also what makes almonds especially valuable is the amount of magnesium that it has. Now apart from your nerve health, magnesium really helps in muscle contraction, relaxation and muscle rebuilding and repair. Now in late 30s or early 40s, whenever there is low amount of magnesium, it is always associated with feeling tired, early fatigue and slow muscle repair. Now just a handful of almonds can actually provide 20% of your daily required magnesium which is going to help your muscles perform smoothly and also avoid muscle stiffness. Now almonds are also rich in monounsaturated fats which supports testosterone and growth hormone balance. Both vital for maintaining lean muscle mass as we age. Now unlike saturated fats, these good fats actually help you reduce inflammation, it helps improving circulation, at the same time it also helps your muscle cells absorb the amino acids more effectively. Now how to eat these almonds? You need to eat a handful of almonds every single day in the morning. Make sure you are soaking it overnight and if you have a sensitive digestive system, you can always peel them and eat it but if you feel you have a stronger digestive system, you can eat it with the peel also. And make sure that you are doing it every single day because if you do these things on a daily basis, then your muscles respond and improve in a better way and the effect goes on for a longer amount of time. Now we just spoke about 3 superfoods in your kitchen which is going to help you with your muscle repair or reverse muscle loss as you age. But having said that, the most important bottom line here is your exercise. So if you are someone who is thinking that just walking is going to help you build muscle, it is not. If you want to really avoid this kind of muscle loss with age, you need to start weight training. So you can either start strength training at the gym or you can do exercises like Pilates or you can also do simple bodyweight exercises at home. This as a combination and also when you do this regularly, it really helps you prevent muscle loss especially for women after the age of 25 or 30 because they are not very serious about getting toned or gaining more muscle. The muscle loss after the age of 40 becomes quite severe and quite difficult to recover with. So it's very important that especially in your early age after 25 and after 30, you need to start strength training every single day for at least 25-30 minutes. It doesn't have to be those heavy gym workouts, just basic strength or muscle training at home or with a trainer and every single day will really help you if you are someone who cannot do strength training every single day, twice or thrice a week can also be more effective. But the important thing here is consistency. You shouldn't do it just for a month or two and then discontinue it for a longer period of time. Do it consistently, do it regularly, show up every day especially when you can and it will always pay off in the long run. So if you like this video, share it with someone who is in their late 30s or early 40s and make sure that you subscribe to this channel. And as we always say, it's never just a diet, it's always a lifestyle. So stay healthy, stay fit, stay grateful and stay blessed.