Up Your Vitamin C Intake over 50s to Retain Muscle Mass

According to new research from the University of East Anglia (UEA) Vitamin C could be the key to better muscles in later life.  The study shows that older people who eat plenty of vitamin C — commonly found in citrus fruits, berries and vegetables — have the best skeletal muscle mass.

Vitamin C an essential nutrient is required for the growth and repair of tissues in all parts of your body. It is used to form collagen, a protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.

Vitamin C Role in the Body

  • Healing of wounds
  • Repair and maintenance of cartilage, bones, and teeth.
  • Helps with blood pressure by strengthening the walls of the arteries.
  • Prevent damage to cells caused by aging as well as help reduce stress.
  • Strengthen the liver function to balance the estrogen level during the menstrual cycle.

If you are pregnant or breastfeeding, you are supposed to take in more C than women that are not.

Aging Vs. Skeletal Muscle Mass Loss and strength.

Women tend to lose skeletal muscle mass as they get older — leading to sarcopenia (a condition characterised by loss of skeletal muscle mass and function), frailty and reduced quality of life.

People over 50 lose up to one per cent of their skeletal muscle mass each year, and this loss is thought to affect more than 50 million people worldwide. This can lead to frailty and other poor outcomes such as sarcopenia, physical disability, type-2 diabetes, reduced quality of life and death.

Adequate Vitamin C helps defend the cells and tissues that make up the body from potentially harmful free radical substances. Unopposed these free radicals can contribute to the destruction of muscle, thus speeding up age-related decline.

Eating a citrus fruit, such as an orange, each day and having a vegetable side to a meal will be sufficient for most women to retain muscle mass.

Research Study

This research has been conducted on 13,000 people aged between 42-82 years, who took part in the EPIC (European Prospective Investigation into Cancer and Nutrition) Norfolk Study.

Source: The Science Daily

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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Why Working Out in Your 50’s is a Must

Why Working Out in Your 50’s is a Must

Why Working Out in Your 50’s is a Must : Reaching 50 years old is an important milestone in life and one that should be celebrated. However, it also comes with the realization that you are growing old, and you are in the stage of life where your body is no longer capable of doing some things that you could do in your 20s.

Not to alarm you, but when you are 50, your body will quickly start to become heavily affected by the ravages of time. Your health may also deteriorate as your body becomes weaker. However, the good news is that fitness may help keep you in good body shape. You should consider making fitness a mandatory when you are over 50 years old, and here are some reasons.

Fitness will give you a better quality of life

It has been scientifically proven that exercise helps to strengthen muscles. However, failing to exercise now and then leads to the deterioration of muscles, which means that the body becomes weaker. This applies even to young people and more so to the older generation.

Working out regularly helps to maintain the muscles, and it also ensures that your bones remain flexible. This is important, especially for maintaining the ease of day-to-day movements. More importantly, fitness is good for the heart because it strengthens the heart’s muscles, allowing it to pump blood more efficiently. Good blood flow is good for the body, and a stronger heart helps you avoid health conditions such as cardiovascular diseases. You will thus enjoy a better quality of life when you are healthy.

Low healthcare and insurance costs

Since maintaining a good fitness habit facilitates better health, especially for anyone above 50 years old, it goes without saying that it contributes greatly towards keeping you out of hospital. This also means that you get to save a lot of money that you would have otherwise had to spend on healthcare if you do not work out and end up suffering from some health conditions.


Even doctors will advise you to maintain an effective and regular fitness routine while also eating healthy to ensure that you stay healthy. This is especially important for avoiding lifestyle diseases. Subsequently, being healthier through fitness and proper dieting will also allow you to reduce your health and life insurance costs.

Better health through fitness can improve your romantic life

As noted earlier, regular exercising allows your heart to pump blood more efficiently throughout the body. Better blood flow is good for improving your libido. Working out regularly also helps to relieve stress, especially as the body eliminates toxins that contribute to low libido. There are other benefits to working out, such as better quality of sleep and a better hormonal balance, which, combined with low stress levels, contribute to improved libido.

Of course, working out keeps you strong, and this also means that you can better handle your partner’s weight. Regularly exercising with your partner is also a great idea because it allows you to improve your bond. Couples that workout together tends to have a healthier relationship. These benefits will also be extended to your sex life.

Working out regularly when you are over 50 is a great way to improve your confidence

Growing old for most people means that they are less able to catch up with the world, and they cannot do most of the fun physical activities that they were used to. This may diminish one’s confidence, but you do not have to allow that to happen.

Regularly working out will allow you to be in great body shape, which means you will have a great body image. Achieving this will significantly boost your confidence because good results usually inspire confidence. This is why people pay top dollar for gym memberships even when they are young, and the same principle of working out to achieve a good body image should also apply even if you are over 50 years old.

Regular exercising makes you feel stronger, and your body not only feels great but also better. It gives you a sense of accomplishment, and these are all factors that may contribute to a sense of confidence.

The impact of fitness on your social life when you are over 50 years old

The benefits of fitness to your social life when you are 50 years old and above are mainly tied to other fitness benefits such as confidence. You can relate well to others in a social setting when you feel good about yourself. In a way, physical exercise may also help you relate well with others because it improves your ability to concentrate and thus allowing you to hold proper conversations with others.


The difference between individuals that work out even when they are over 50 years old versus their counterparts that do not have the slightest attention to fitness is staggering. That workout is far much healthier. If you take your health seriously, then consider maintaining a regular fitness routine.






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