How to Eat and Exercise to Prevent Age-Related Muscle Loss from Sarcopenia
3. Eat Your Omega-3 Fats
These essential fatty acids are known to boost everything from heart health to mood. And a growing body of research has also linked omega-3s with muscle maintenance. How? Inflammation in the body causes muscle to break down, and omega-3s are—you guessed it—anti-inflammatory powerhouses. A recent study published in the American Journal of Clinical Nutrition found that omega-3s improve the way your muscles use protein, as well—and could actually help treat sarcopenia, not simply prevent it. Foods like salmon, walnuts and omega-3-enriched eggs give you a nutritional twofer: you get omega-3s and muscle-building amino acids. Flaxseeds also give you a hit of omega‑3s. Eating 4 ounces of cooked salmon plus 1/4 cup of walnuts a day is about all you need to reap the benefits.