Page 61 - EducationWorld March 2023

EW SPOTLIGHT FEATURE

Let’s take charge of Muscle Health!!!!

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.

dequate muscles are essential for optimal health
throughout life. In today’s digital age, children and young
Aadults 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. 3 Micronutrients - Make sure your diet is filled with colors as
Studies show that individuals who engage in physical exercise the color ensures variety of nutrients. Focus on antioxidants
during their adolescence show improved muscle growth and (Vit C, E and A) to reduce oxidative stress, B- Vitamins for
strength, improved body composure, keeping the metabolic rate muscle growth and repair as well as Vit. D. Include a variety
active, and diseases at bay. of whole grain cereals, fruits,
Time to take charge of your muscle health with these small vegetables in the diet. Did you know to increase
lifestyle changes: Vit D is essential for muscles Vit D absorption, keep
1 Physical activity- Physical activity is essential for adequate to function properly, as its mushrooms in the sun for
muscle quality and quantity, introduce yourself to physical deficiency can result in muscle 15 minutes before cooking.
training with only 30 minutes of your day and include things weakness or pain. Focus on
you enjoy the most such as your favorite sport, walks, cycling, spending some time in the sun.
dancing, swimming. Eat your eggs, mushrooms to sneak in some Vitamin D.
2 Proteins - Make sure 4 Hydration - Remember to drink lots of water while you’re
proteins are a part of Do you know how much protein is there playing or exercising because lack of water leads to muscle
in these foods-?
all your meals and 1 Tbsp Peanut butter (25gm) = 7 gms tension and cramping. Tense muscles are less pliable and
eating a balanced diet proteins can’t move as well, which can lead to dehydration-induced
will help you provide 1 Egg (50gms) = 6 gms proteins. muscle tension, increasing the risk of sprain, tears, and
a variety of nutrients 1 Cup cooked chickpeas= 14 gms fracture.
for your muscles and It’s time to make muscle health a priority to keep doing the things
overall health. Include you love such as dancing, swimming, running, jumping by eating
foods like dals, pulses, lentils, eggs, dairy, lean meats such as a balanced diet, exercising and getting enough rest.
fish and chicken.

For any nutrition related queries call toll free number or send in your questions @ 1800-220-009/ 720875 1145

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