Decline of the muscle in your legs with age leads to falling, resulting in being on bed rest for a long time.
However, a new cause of falling without decline of the leg muscles were discovered.
The new cause of falling is the low quality of the muscle.
Low quality muscles are marbled muscles that contain a lot of intramuscular fat (Fig. 1).
According to a research, people who have a lot of marbled muscles have 3 times more risk of falling than people who don’t.
Elderly people tend to have marbled muscles, but some of people with the age of 40s start to have marbled muscles, so it is important to discover marbled muscles as early as possible in order to prevent falling in future.
How to check whether you have marbled muscles in your thigh or not
One leg standing test:
(1) Sit on a chair and cross your arms in front of the chest (Fig. 2-1).
(2) Pull the leg you want to check a little and raise another leg to the front (Fig. 2-2).
(3) Stand up with the strength of one leg without using bouncing (Fig. 2-3).
(4) Keep the posture for 3 seconds.
If you can’t stand up or you can’t keep the posture for 3 seconds, there is a possibility that your thigh has marbled muscles.
Why Marbled muscles heighten the risk of falling (Fig. 3-1, 2 & 3)
Our muscles are made of muscle fibers. Aging and lack of exercise make spaces between muscle fibers. Fat goes into the spaces. This accumulated fat negatively affects. The fat cells secrete inflammatory substance called cytokine which distracts the function of the muscle and the muscle can’t put out the strength. That causes more accumulation of fat. As a result, the risk of falling becomes higher.
Women are more likely to have marbling than men.
How to decrease marbling in the muscle
It is important not only to decrease fat by aerobic exercise like walking, but also to do muscle training because our muscles become thinner with age.
(2) Food to decrease marbling in the muscle
According to a study published to The Journal of Nutrition, people who took the substance containing the food for 3 months gained 3 times more muscles than people who didn’t.
It has turned out that the substance contained in the food stimulates a hormone promoting the growth of muscles and decreases the space between muscle fibers.
The food to prevent and improve marbling in the muscles is Soybeans.
41 years old woman who couldn’t keep standing for 3 seconds in One Leg Standing Test and whose marbling was 7 % (referenced value: 6 %) tried to have soy products (a glass of soy milk or a pack of Natto (fermented soybeans)) for every meal and 20 Seconds Air-chair Exercise after meals for 7 days. The result after 7 day-trial was that she could stand more than 3 seconds in One Leg Standing Test and her marbling amount decreased to 6 % (Fig. 4).
20 Seconds Air-Chair Exercise
(1) Lift your buttocks from sitting position on the chair (Fig. 5-1).
(2) Keep the posture for 20 seconds (Fig. 5-2).
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