Difference between revisions of "Build Up Atrophied Muscles"
m (importing article from wikihow) |
m (Update ref tag) |
||
| Line 4: | Line 4: | ||
== Steps == | == Steps == | ||
=== Understanding Muscle Atrophy === | === Understanding Muscle Atrophy === | ||
| − | #Know what muscle atrophy means. Muscle atrophy is the medical term used to denote the condition when a part of the body suffers muscle loss or when muscle tissue wastes away.<ref>https://www.nlm.nih.gov/medlineplus/ency/article/003188.htm</ref><ref>http://www.md-health.com/Muscle-Atrophy.html</ref> | + | #Know what muscle atrophy means. Muscle atrophy is the medical term used to denote the condition when a part of the body suffers muscle loss or when muscle tissue wastes away.<ref name="rf1">https://www.nlm.nih.gov/medlineplus/ency/article/003188.htm</ref><ref name="rf2">http://www.md-health.com/Muscle-Atrophy.html</ref> |
#*It’s normal for muscle atrophy to occur as we age, but it can also be a sign of a more serious medical condition, illness, or injury. | #*It’s normal for muscle atrophy to occur as we age, but it can also be a sign of a more serious medical condition, illness, or injury. | ||
| − | #*Muscle atrophy can negatively impact a person’s quality of life because they lose strength and mobility, which can make it difficult to perform basic tasks. People with atrophied muscles are also at an increased risk for falling or injuring themselves. Since the heart is also a muscle that can break down, individuals experiencing muscle atrophy face the risk of heart problems.<ref | + | #*Muscle atrophy can negatively impact a person’s quality of life because they lose strength and mobility, which can make it difficult to perform basic tasks. People with atrophied muscles are also at an increased risk for falling or injuring themselves. Since the heart is also a muscle that can break down, individuals experiencing muscle atrophy face the risk of heart problems.<ref name="rf2" /> |
| − | #Learn about disuse atrophy, the leading cause of muscle atrophy. Muscles can atrophy from disuse, or when they are not used regularly at an appreciable level of exertion. This disuse causes the muscle tissue to break down, shorten in length, and waste away. This typically occurs as a result of an injury, sedentary lifestyle, or medical condition that prevents a person from exercising his muscles.<ref> http://www.healthguidance.org/entry/14727/1/Muscle-Atrophy-Symptoms-Causes-and-Treatments.html </ref><ref>http://www.healthgrades.com/symptoms/muscle-atrophy</ref><ref>http://www.healthcentral.com/encyclopedia/adam/muscle-atrophy-4017924/</ref> | + | #Learn about disuse atrophy, the leading cause of muscle atrophy. Muscles can atrophy from disuse, or when they are not used regularly at an appreciable level of exertion. This disuse causes the muscle tissue to break down, shorten in length, and waste away. This typically occurs as a result of an injury, sedentary lifestyle, or medical condition that prevents a person from exercising his muscles.<ref name="rf3"> http://www.healthguidance.org/entry/14727/1/Muscle-Atrophy-Symptoms-Causes-and-Treatments.html </ref><ref name="rf4">http://www.healthgrades.com/symptoms/muscle-atrophy</ref><ref name="rf5">http://www.healthcentral.com/encyclopedia/adam/muscle-atrophy-4017924/</ref> |
#*Disuse muscle atrophy can also result from severe malnourishment. For example, prisoners of war and people suffering from eating disorders such as anorexia may experience muscle loss and the wasting away of muscle tissue. | #*Disuse muscle atrophy can also result from severe malnourishment. For example, prisoners of war and people suffering from eating disorders such as anorexia may experience muscle loss and the wasting away of muscle tissue. | ||
#*People with jobs that require them to be [[Exercise While Sitting at Your Computer|seated for major portions of each work day]] or people who are not physically active can also experience this type of muscle atrophy. | #*People with jobs that require them to be [[Exercise While Sitting at Your Computer|seated for major portions of each work day]] or people who are not physically active can also experience this type of muscle atrophy. | ||
| Line 16: | Line 16: | ||
#*[[Recognize and Prevent Polio (Poliomyelitis)|Polio]], a viral disease that can cause paralysis. | #*[[Recognize and Prevent Polio (Poliomyelitis)|Polio]], a viral disease that can cause paralysis. | ||
#*Muscular dystrophy, a hereditary disease that weakens the muscles. | #*Muscular dystrophy, a hereditary disease that weakens the muscles. | ||
| − | #*[[Diagnose ALS (Amyotrophic Lateral Sclerosis)|Amyotrophic lateral sclerosis]], which is also known as ALS or Lou Gehrig's disease, attacks the nerve cells that communicate with and control muscles.<ref>http://www.ninds.nih.gov/disorders/amyotrophiclateralsclerosis/detail_ALS.htm</ref> | + | #*[[Diagnose ALS (Amyotrophic Lateral Sclerosis)|Amyotrophic lateral sclerosis]], which is also known as ALS or Lou Gehrig's disease, attacks the nerve cells that communicate with and control muscles.<ref name="rf6">http://www.ninds.nih.gov/disorders/amyotrophiclateralsclerosis/detail_ALS.htm</ref> |
| − | #*Guillain-Barre syndrome is an autoimmune disorder that causes your body’s immune system to attack your nerves, resulting in muscle paralysis and weakness.<ref>http://www.mayoclinic.org/diseases-conditions/guillain-barre-syndrome/basics/definition/con-20025832</ref> | + | #*Guillain-Barre syndrome is an autoimmune disorder that causes your body’s immune system to attack your nerves, resulting in muscle paralysis and weakness.<ref name="rf7">http://www.mayoclinic.org/diseases-conditions/guillain-barre-syndrome/basics/definition/con-20025832</ref> |
| − | #*[[Diagnose Multiple Sclerosis|Multiple sclerosis]], or MS, is another autoimmune disease that can immobilize the whole body.<ref> http://www.mayoclinic.org/diseases-conditions/multiple-sclerosis/home/ovc-20131882</ref> | + | #*[[Diagnose Multiple Sclerosis|Multiple sclerosis]], or MS, is another autoimmune disease that can immobilize the whole body.<ref name="rf8"> http://www.mayoclinic.org/diseases-conditions/multiple-sclerosis/home/ovc-20131882</ref> |
| − | #Recognize the symptoms of muscle atrophy. It’s important to recognize the symptoms of muscle atrophy early so you can begin treating your condition. Some of the main symptoms include:<ref | + | #Recognize the symptoms of muscle atrophy. It’s important to recognize the symptoms of muscle atrophy early so you can begin treating your condition. Some of the main symptoms include:<ref name="rf2" /> |
#*Muscle weakness and decrease in muscle size. | #*Muscle weakness and decrease in muscle size. | ||
#*Skin around the affected muscle may seem to sag away from the muscle. | #*Skin around the affected muscle may seem to sag away from the muscle. | ||
| Line 27: | Line 27: | ||
#*A feeling of stiffness or heaviness in the affected area. | #*A feeling of stiffness or heaviness in the affected area. | ||
#*The symptoms of neurogenic muscle atrophy can be harder for someone without a medical background to recognize, but some of the more visible symptoms include a stooped posture, a rigid spine, and a limited ability to move the neck. | #*The symptoms of neurogenic muscle atrophy can be harder for someone without a medical background to recognize, but some of the more visible symptoms include a stooped posture, a rigid spine, and a limited ability to move the neck. | ||
| − | #Seek medical advice if you think you are experiencing muscle atrophy. If you suspect that you are experiencing muscle atrophy, it’s a good idea to talk with your doctor or a medical professional as soon as possible. They will be able to properly diagnose your condition and provide treatment for the underlying causes.<ref>http://www.healthcentral.com/encyclopedia/adam/muscle-atrophy-4017924/treatment/</ref><ref | + | #Seek medical advice if you think you are experiencing muscle atrophy. If you suspect that you are experiencing muscle atrophy, it’s a good idea to talk with your doctor or a medical professional as soon as possible. They will be able to properly diagnose your condition and provide treatment for the underlying causes.<ref name="rf9">http://www.healthcentral.com/encyclopedia/adam/muscle-atrophy-4017924/treatment/</ref><ref name="rf1" /><ref name="rf10"> http://www.healthguidance.org/entry/14727/1/Muscle-Atrophy-Symptoms-Causes-and-Treatments.html</ref> |
#*If the reason for muscle deterioration is an illness, your doctor may be able to prescribe medications that will help you maintain your muscle mass or reverse some damage of muscle atrophy. | #*If the reason for muscle deterioration is an illness, your doctor may be able to prescribe medications that will help you maintain your muscle mass or reverse some damage of muscle atrophy. | ||
#*Anti-inflammatory medicines such as corticosteroids are sometimes given to patients with muscle atrophy, which helps to reduce inflammation and compression of the affected muscle nerves. This can make exercise and daily activities more comfortable. | #*Anti-inflammatory medicines such as corticosteroids are sometimes given to patients with muscle atrophy, which helps to reduce inflammation and compression of the affected muscle nerves. This can make exercise and daily activities more comfortable. | ||
| − | #*To diagnose muscle atrophy, doctors often use blood tests, X rays, CT scans, EMG scans, MRI scans, and muscle or nerve biopsies. They may also measure muscle tone and reflexes.<ref>http://www.mdguidelines.com/atrophy-muscular</ref> | + | #*To diagnose muscle atrophy, doctors often use blood tests, X rays, CT scans, EMG scans, MRI scans, and muscle or nerve biopsies. They may also measure muscle tone and reflexes.<ref name="rf11">http://www.mdguidelines.com/atrophy-muscular</ref> |
#*A doctor will also be able to talk with you about whether any kinds of exercise can stop the loss of muscle tissues or if you need to undergo surgeries and other kinds of treatments. | #*A doctor will also be able to talk with you about whether any kinds of exercise can stop the loss of muscle tissues or if you need to undergo surgeries and other kinds of treatments. | ||
#Work with experts. Depending on what is causing the muscle atrophy, your doctor might recommend you work with a physical therapist, nutritionist, or a personal trainer who can improve your condition with targeted exercise, diet, and lifestyle changes. | #Work with experts. Depending on what is causing the muscle atrophy, your doctor might recommend you work with a physical therapist, nutritionist, or a personal trainer who can improve your condition with targeted exercise, diet, and lifestyle changes. | ||
=== Using Exercise to Build Up Atrophied Muscles=== | === Using Exercise to Build Up Atrophied Muscles=== | ||
| − | #Consult your doctor or health provider before starting on any muscle-building programs. Even if the doctor did not find that your muscle atrophy is caused by a specific disease, it’s a good idea to talk with your doctor or health provider before attempting to build up atrophied muscles. You don’t want to overdo anything or endanger your health, and your doctor may be able to refer you to a qualified trainer or physical therapist.<ref>http://www.muscleatrophy.net/treatment-for-muscle-atrophy/</ref> | + | #Consult your doctor or health provider before starting on any muscle-building programs. Even if the doctor did not find that your muscle atrophy is caused by a specific disease, it’s a good idea to talk with your doctor or health provider before attempting to build up atrophied muscles. You don’t want to overdo anything or endanger your health, and your doctor may be able to refer you to a qualified trainer or physical therapist.<ref name="rf12">http://www.muscleatrophy.net/treatment-for-muscle-atrophy/</ref> |
#Find a personal trainer or physical therapist. Though you can do some physical activities on your own to reverse muscle atrophy’s effects, it is always best to have a qualified instructor or trainer to ensure that you are on the right track. | #Find a personal trainer or physical therapist. Though you can do some physical activities on your own to reverse muscle atrophy’s effects, it is always best to have a qualified instructor or trainer to ensure that you are on the right track. | ||
#*She will start out by assessing your capabilities and guide you through specific exercises to build muscle in the atrophied areas. She can also gauge your progress and adjust the exercise routine as needed. | #*She will start out by assessing your capabilities and guide you through specific exercises to build muscle in the atrophied areas. She can also gauge your progress and adjust the exercise routine as needed. | ||
#Start easy, then work your way up to more intense exercise. Since many people with atrophied muscles are beginning exercise again after a long break from physical activity, it’s important to start slowly. Remember, your body is not as strong as it was prior to atrophy. | #Start easy, then work your way up to more intense exercise. Since many people with atrophied muscles are beginning exercise again after a long break from physical activity, it’s important to start slowly. Remember, your body is not as strong as it was prior to atrophy. | ||
| − | #Begin with [[Exercise in Water|water exercise]] or aquatic rehabilitation. Swimming and water exercises are often recommended for patients who are trying to recover from muscle atrophy because this form of exercise can dull muscle pain, quickly tone atrophied muscles, rebuild muscle memory, and relax sore muscles. While it’s best to work with an expert, here are a few basic steps to get you started:<ref>http://guidedoc.com/aquatic-therapy-benefits</ref><ref>http://www.moveforwardpt.com/resources/detail.aspx?cid=a66e86a1-470c-468a-9c9f-d818fb789bfa#.VkzvrN-rRsM</ref> | + | #Begin with [[Exercise in Water|water exercise]] or aquatic rehabilitation. Swimming and water exercises are often recommended for patients who are trying to recover from muscle atrophy because this form of exercise can dull muscle pain, quickly tone atrophied muscles, rebuild muscle memory, and relax sore muscles. While it’s best to work with an expert, here are a few basic steps to get you started:<ref name="rf13">http://guidedoc.com/aquatic-therapy-benefits</ref><ref name="rf14">http://www.moveforwardpt.com/resources/detail.aspx?cid=a66e86a1-470c-468a-9c9f-d818fb789bfa#.VkzvrN-rRsM</ref> |
#Walk around the pool. With water at hip- to waist-height, try walking around the pool for 10 minutes. This workout is low-risk and helps develop the muscles in the lower part of your body. | #Walk around the pool. With water at hip- to waist-height, try walking around the pool for 10 minutes. This workout is low-risk and helps develop the muscles in the lower part of your body. | ||
#*As you progress, increase the time interval and the depth of the water. | #*As you progress, increase the time interval and the depth of the water. | ||
| Line 51: | Line 51: | ||
#*A beginner can start with eight to twelve repetitions of the exercise moves mentioned below. These exercises target the major muscle groups. | #*A beginner can start with eight to twelve repetitions of the exercise moves mentioned below. These exercises target the major muscle groups. | ||
#*Perform this routine three times per week to build up atrophied muscles. | #*Perform this routine three times per week to build up atrophied muscles. | ||
| − | #Learn how to do squats. To perform a [[Do a Squat|squat]], stand straight and put both hands forward. Slowly and carefully bend your knees, as if sitting in an imaginary chair. Hold this position for a few seconds before going back to the starting position.<ref>http://greatist.com/fitness/perfect-squat</ref> | + | #Learn how to do squats. To perform a [[Do a Squat|squat]], stand straight and put both hands forward. Slowly and carefully bend your knees, as if sitting in an imaginary chair. Hold this position for a few seconds before going back to the starting position.<ref name="rf15">http://greatist.com/fitness/perfect-squat</ref> |
#*Keep your weight on your heels and do not allow your knees to go past your toes. | #*Keep your weight on your heels and do not allow your knees to go past your toes. | ||
| − | #Perform lunges. To perform [[Do Lunges|lunges]], stand up straight with your hands on your hips. Pull your abdominal muscles in.<ref>http://www.health.harvard.edu/blog/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810</ref> | + | #Perform lunges. To perform [[Do Lunges|lunges]], stand up straight with your hands on your hips. Pull your abdominal muscles in.<ref name="rf16">http://www.health.harvard.edu/blog/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810</ref> |
#*Take a large step forward with your right foot. Keep your back straight while moving forward. Your heel should be raised while the tip of the toe is pressing against the floor. | #*Take a large step forward with your right foot. Keep your back straight while moving forward. Your heel should be raised while the tip of the toe is pressing against the floor. | ||
#*Bend both knees at the same time until they both form a 90 degree angle. You can check your position at the mirror to know if you are doing it right. | #*Bend both knees at the same time until they both form a 90 degree angle. You can check your position at the mirror to know if you are doing it right. | ||
#*Put your heel down and push upwards to stand. Return to the starting position and do all of the above with the left leg. | #*Put your heel down and push upwards to stand. Return to the starting position and do all of the above with the left leg. | ||
#*Remember that your body should not be slouching forward. | #*Remember that your body should not be slouching forward. | ||
| − | #Try some triceps dips. To do a[[Tricep Workout| triceps dip]], prepare a strong bench or a secured chair. Sit on the bench or chair and place your hands shoulder-width apart along the edge.<ref> http://30dayfitnesschallenges.com/how-to-do-tricep-dips/</ref> | + | #Try some triceps dips. To do a[[Tricep Workout| triceps dip]], prepare a strong bench or a secured chair. Sit on the bench or chair and place your hands shoulder-width apart along the edge.<ref name="rf17"> http://30dayfitnesschallenges.com/how-to-do-tricep-dips/</ref> |
#*Slowly slide your butt off the seat with your legs extended in front of you. Straighten your arms to keep tension on the triceps. | #*Slowly slide your butt off the seat with your legs extended in front of you. Straighten your arms to keep tension on the triceps. | ||
#*Bend your elbows carefully while keeping your back close to the bench. Upon completing this part, press down on the bench to straighten your arms. | #*Bend your elbows carefully while keeping your back close to the bench. Upon completing this part, press down on the bench to straighten your arms. | ||
| − | #Do some basic ab crunches. For a basic [[Do Crunches|ab crunch]], lie on your back on a mat or a carpeted surface. Bend your knees and make sure that your feet are flat on the floor.<ref> https://www.sharecare.com/health/abdominal-core-exercises/how-perform-basic-crunches</ref> | + | #Do some basic ab crunches. For a basic [[Do Crunches|ab crunch]], lie on your back on a mat or a carpeted surface. Bend your knees and make sure that your feet are flat on the floor.<ref name="rf18"> https://www.sharecare.com/health/abdominal-core-exercises/how-perform-basic-crunches</ref> |
#*You can cross your arms in front of your chest or place your hands behind your neck or head. Try to pull your shoulders towards the ceiling by making use of the force from your abdominal muscles. | #*You can cross your arms in front of your chest or place your hands behind your neck or head. Try to pull your shoulders towards the ceiling by making use of the force from your abdominal muscles. | ||
#*Hold the “crunched” position for a few seconds, then lie back down and repeat. | #*Hold the “crunched” position for a few seconds, then lie back down and repeat. | ||
| − | #Try resistance exercises. Make use of resistance tools such as resistance bands or weight machines to help you with your form. You should only move on to these exercises once you can successfully perform the body-weight exercises indicated above. It’s also a good idea to research specific resistance exercises that target the affected area.<ref> http://kidshealth.org/teen/food_fitness/exercise/strength_training.html</ref><ref> http://greatist.com/fitness/resistance-band-exercises</ref> | + | #Try resistance exercises. Make use of resistance tools such as resistance bands or weight machines to help you with your form. You should only move on to these exercises once you can successfully perform the body-weight exercises indicated above. It’s also a good idea to research specific resistance exercises that target the affected area.<ref name="rf19"> http://kidshealth.org/teen/food_fitness/exercise/strength_training.html</ref><ref name="rf20"> http://greatist.com/fitness/resistance-band-exercises</ref> |
#*Bench presses can be done with resistance bands. Lay down on a bench and push forward while gripping the bands like you are lifting barbells. | #*Bench presses can be done with resistance bands. Lay down on a bench and push forward while gripping the bands like you are lifting barbells. | ||
#*Start with lighter-weight bands. If you feel comfortable with the current weight, fold it lengthwise to increase the resistance. Once you feel comfortable, you can move on to heavier-weight bands. | #*Start with lighter-weight bands. If you feel comfortable with the current weight, fold it lengthwise to increase the resistance. Once you feel comfortable, you can move on to heavier-weight bands. | ||
| − | #Incorporate some cardio into your workouts. In addition to the other exercises described in this article, cardio exercise is a good way to build up atrophied muscles. Try establishing a regular walking or cardio routine.<ref | + | #Incorporate some cardio into your workouts. In addition to the other exercises described in this article, cardio exercise is a good way to build up atrophied muscles. Try establishing a regular walking or cardio routine.<ref name="rf2" /><ref name="rf11" /> |
#*Start with ten to fifteen minutes of continuous walking per day. Gradually increase your speed and try to take a 30-minute walk or jog daily. | #*Start with ten to fifteen minutes of continuous walking per day. Gradually increase your speed and try to take a 30-minute walk or jog daily. | ||
| − | #Don't forget to [[Stretch|stretch]]. After each workout, stretch your muscles to increase their range of motion. Do five to ten minutes of stretching after each workout. You can also perform a separate stretching session.<ref>http://www.health.com/health/gallery/0,,20706961,00.html</ref> | + | #Don't forget to [[Stretch|stretch]]. After each workout, stretch your muscles to increase their range of motion. Do five to ten minutes of stretching after each workout. You can also perform a separate stretching session.<ref name="rf21">http://www.health.com/health/gallery/0,,20706961,00.html</ref> |
#*Make sure to perform stretches that target all of the major muscles, and hold each stretch for 15 to 30 seconds. | #*Make sure to perform stretches that target all of the major muscles, and hold each stretch for 15 to 30 seconds. | ||
#*Begin with stretching your back and your upper body. Next move on to stretches for your neck, forearms, wrists and triceps. Do not forget your chest, buttocks and groin area before moving to your thighs. Lastly, perform stretches for instep and hamstrings. | #*Begin with stretching your back and your upper body. Next move on to stretches for your neck, forearms, wrists and triceps. Do not forget your chest, buttocks and groin area before moving to your thighs. Lastly, perform stretches for instep and hamstrings. | ||
| − | #Learn some specific stretches. Here are some specific stretching exercises for different parts of the body:<ref>http://www.cscc.edu/wellness/pdf/full_body_stretches.pdf</ref><ref>http://www.stretching-exercises-guide.com/</ref> | + | #Learn some specific stretches. Here are some specific stretching exercises for different parts of the body:<ref name="rf22">http://www.cscc.edu/wellness/pdf/full_body_stretches.pdf</ref><ref name="rf23">http://www.stretching-exercises-guide.com/</ref> |
#*Neck stretching: Incline your head forward then stretch your neck to the left, right, back and forward. Do not roll your head from side to side as this practice is dangerous. | #*Neck stretching: Incline your head forward then stretch your neck to the left, right, back and forward. Do not roll your head from side to side as this practice is dangerous. | ||
#*Shoulder stretching: Place your left arm on your chest. Grab the forearm with the opposite arm. Pull it until you feel that your shoulder is being stretched. Push the arm you are stretching in the opposite direction to contract the muscles. Do the same steps for the right arm. | #*Shoulder stretching: Place your left arm on your chest. Grab the forearm with the opposite arm. Pull it until you feel that your shoulder is being stretched. Push the arm you are stretching in the opposite direction to contract the muscles. Do the same steps for the right arm. | ||
| Line 82: | Line 82: | ||
=== Improving Atrophied Muscles with Diet and Lifestyle Changes === | === Improving Atrophied Muscles with Diet and Lifestyle Changes === | ||
| − | #Eat plenty of protein. A constant supply of protein is necessary for muscle growth. See the basic guidelines below for daily recommended protein intake based on your age and gender.<ref>http://breakingmuscle.com/nutrition/top-10-foods-to-gain-muscle-mass</ref><ref> http://www.webmd.com/food-recipes/protein</ref> | + | #Eat plenty of protein. A constant supply of protein is necessary for muscle growth. See the basic guidelines below for daily recommended protein intake based on your age and gender.<ref name="rf24">http://breakingmuscle.com/nutrition/top-10-foods-to-gain-muscle-mass</ref><ref name="rf25"> http://www.webmd.com/food-recipes/protein</ref> |
#*Adult men should eat about 56 grams of protein per day. | #*Adult men should eat about 56 grams of protein per day. | ||
#*Adult women should eat about 46 grams per day. | #*Adult women should eat about 46 grams per day. | ||
| Line 90: | Line 90: | ||
#*Foods rich in protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts. | #*Foods rich in protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts. | ||
#*A nutritionist, personal trainer, or dietician might suggest something other than the recommended dose based on your condition, weight, and activity level. | #*A nutritionist, personal trainer, or dietician might suggest something other than the recommended dose based on your condition, weight, and activity level. | ||
| − | #Increase your carbohydrate intake. If you don’t eat sufficient carbohydrates to fuel your body, it will start breaking down muscles instead. This can further aggravate the muscle atrophy in the affected area.<ref>http://www.extension.iastate.edu/humansciences/content/carbohydrate</ref> | + | #Increase your carbohydrate intake. If you don’t eat sufficient carbohydrates to fuel your body, it will start breaking down muscles instead. This can further aggravate the muscle atrophy in the affected area.<ref name="rf26">http://www.extension.iastate.edu/humansciences/content/carbohydrate</ref> |
| − | #*To build atrophied muscle, your carbohydrate intake should be at least 45 to 65 percent of your total calorie intake.<ref>http://health.gov/dietaryguidelines/dga2005/document/html/chapter7.htm</ref><ref>http://relentlessgains.com/how-many-carbs-should-you-eat-to-build-muscle/</ref><ref>http://healthyeating.sfgate.com/recommended-daily-carbohydrate-requirements-women-2027.html</ref> | + | #*To build atrophied muscle, your carbohydrate intake should be at least 45 to 65 percent of your total calorie intake.<ref name="rf27">http://health.gov/dietaryguidelines/dga2005/document/html/chapter7.htm</ref><ref name="rf28">http://relentlessgains.com/how-many-carbs-should-you-eat-to-build-muscle/</ref><ref name="rf29">http://healthyeating.sfgate.com/recommended-daily-carbohydrate-requirements-women-2027.html</ref> |
#*Try to select carbohydrates that are also full of fiber and do not have a lot of added sugars. These include fruits and vegetables, whole grains, plain yogurt, and milk. | #*Try to select carbohydrates that are also full of fiber and do not have a lot of added sugars. These include fruits and vegetables, whole grains, plain yogurt, and milk. | ||
| − | #Eat good fats such as Omega-3 fatty acids. These good fats stop the breakdown of muscle by interfering with the inflammatory process.<ref>http://articles.mercola.com/sites/articles/archive/2011/03/24/omega3-builds-muscle-mass-in-cancer-patients.aspx</ref> | + | #Eat good fats such as Omega-3 fatty acids. These good fats stop the breakdown of muscle by interfering with the inflammatory process.<ref name="rf30">http://articles.mercola.com/sites/articles/archive/2011/03/24/omega3-builds-muscle-mass-in-cancer-patients.aspx</ref> |
#*Foods rich in omega-3 fatty acids include sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter squash. | #*Foods rich in omega-3 fatty acids include sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter squash. | ||
| − | #*The recommended dose for omega-3 fatty acids is 1 to 2 grams daily<ref>http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids</ref><ref>http://www.healthcentral.com/heart-disease/c/1435/20777/omega3/</ref> | + | #*The recommended dose for omega-3 fatty acids is 1 to 2 grams daily<ref name="rf31">http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids</ref><ref name="rf32">http://www.healthcentral.com/heart-disease/c/1435/20777/omega3/</ref> |
| − | #Understand why stress is bad for your muscles. When the body experiences stress, it prepares to respond. This preparation is known as the fight-or-flight response. In this response, many hormone levels shoot up including the stress hormone known as cortisol, which can break down muscle tissue during periods of prolonged stress.<ref>http://www.bodybuilding.com/fun/issa79.htm</ref> | + | #Understand why stress is bad for your muscles. When the body experiences stress, it prepares to respond. This preparation is known as the fight-or-flight response. In this response, many hormone levels shoot up including the stress hormone known as cortisol, which can break down muscle tissue during periods of prolonged stress.<ref name="rf33">http://www.bodybuilding.com/fun/issa79.htm</ref> |
#*Since stress cannot be completely eliminated in our lives, take steps to minimize. Identifying the source of your stress can help you prevent it from occurring. You can also try stress-control techniques such as meditation or yoga. For specific suggestions, talk with a therapist, counselor, or mental-health professional about the stressors in your life. | #*Since stress cannot be completely eliminated in our lives, take steps to minimize. Identifying the source of your stress can help you prevent it from occurring. You can also try stress-control techniques such as meditation or yoga. For specific suggestions, talk with a therapist, counselor, or mental-health professional about the stressors in your life. | ||
| − | #[[Sleep Better|Get enough sleep]]. When we sleep, our body builds and repairs muscles, so this is an important step to combat muscle atrophy.<ref>http://www.muscleandfitness.com/workouts/workout-tips/6-sleep-tips-weightlifters</ref><ref>http://www.bodybuilding.com/fun/drobson5.htm</ref> | + | #[[Sleep Better|Get enough sleep]]. When we sleep, our body builds and repairs muscles, so this is an important step to combat muscle atrophy.<ref name="rf34">http://www.muscleandfitness.com/workouts/workout-tips/6-sleep-tips-weightlifters</ref><ref name="rf35">http://www.bodybuilding.com/fun/drobson5.htm</ref> |
#*Try to get seven to nine hours of sleep per day. | #*Try to get seven to nine hours of sleep per day. | ||
