3 பழக்கம் 2 supplement வயதானாலும் தசைகள் வலிமையாக இருக்க உதவும்! sarcopenia 3 health tips!

#healthyaging #weightloss #protein #musclegain #doctor #tamil வயதாகும்போது தசை இழக்கிறோமா? இதை தடுக்கலாமா? Sarcopenia என்றால் என்ன, அறுபது வயதிற்கு மேல் தசை வலிமை காக்க என்ன சாப்பிட வேண்டும், எந்த உடற்பயிற்சி செய்ய வேண்டும் என்று விரிவாக பார்க்கிறோம். Leucine-rich protein, Progressive Resistance Training மற்றும் Vitamin D பற்றிய Evidence-based தகவல்கள் — Tamil-ல் தெளிவாக. இந்த Video-ல் கற்றுக்கொள்வது: ✅ Sarcopenia என்றால் என்ன — உடலில் என்ன நடக்கிறது ✅ அறுபது வயதிற்கு மேல் எவ்வளவு புரதம் தேவை ✅ Leucine என்ன, அது ஏன் முக்கியம் ✅ வீட்டில் செய்யக்கூடிய Resistance Training exercises ✅ Vitamin D மற்றும் Creatine பங்கு ✅ தூக்கம் மற்றும் தசை வளர்ச்சி தொடர்பு இந்த Video ஒரு பொது நல கல்வி நோக்கத்திற்காக மட்டுமே. எந்த Supplement அல்லது medication-ம் மருத்துவர் ஆலோசனையின்றி எடுக்காதீர்கள். To Subscribe for our Channel: https://www.youtube.com/@drkarthik DATA: These sources are from reputable medical institutions like Medical News Today, Healthline, Cleveland Clinic, and peer-reviewed research from PMC 🔬 FIVE SCIENTIFIC SOURCES Bauer et al. (2013) — "Evidence-based recommendations for optimal dietary protein intake in older people." Journal of the American Medical Directors Association. DOI: 10.1016/j.jamda.2013.05.021 (Establishes 1.2–1.6 g/kg/day protein threshold for older adults) Cruz-Jentoft et al. (2019) — "Sarcopenia: revised European consensus on definition and diagnosis." Age and Ageing, 48(1), 16–31. DOI: 10.1093/ageing/afy169 (Gold-standard EWGSOP2 consensus — diagnostic criteria and prevention evidence) Dent et al. (2018) — "International Clinical Practice Guidelines for Sarcopenia (ICFSR)." The Journal of Nutrition, Health & Aging, 22(10), 1148–1161. DOI: 10.1007/s12603-018-1103-2 (Clinical guidelines — resistance training frequency and progressive overload) Stout et al. (2018) — "The effect of creatine supplementation on muscle strength and mass in older adults: a systematic review." European Review of Aging and Physical Activity, 15, 16. DOI: 10.1186/s11556-018-0205-1 (Meta-analysis supporting Creatine + Resistance Training in older populations) Beaudart et al. (2019) — "Nutrition and physical activity in the prevention and treatment of sarcopenia." Osteoporosis International, 28(6), 1817–1833. DOI: 10.1007/s00198-017-3980-9 (Comprehensive review — protein timing, Leucine threshold, Vitamin D and sarcopenia outcomes) protein for old people,muscle loss after,60 வயது தசை வலிமை,thasai izhapu,protein intake,leucine,resistance training,chair stand,vitamin D,creatine,aging,vayathanavar,healthy aging,60 years fitness,community medicine,doctor karthikeyan,lifestyle medicine,progressive overload,Tamil health,noi illadha vazhvu,functional independence,frailty prevention,senior fitness Tamil,தசை இழப்பு,வயது ஆரோக்கியம் Recommended Videos: Doctor Karthikeyan MBBS., MD (Community Medicine) Dr Karthikeyan MBBS., MD (Community Medicine) Email: [email protected] Website: https://www.doctorkarthikeyan.com Disclaimer: Dr Karthikeyan received his Doctor of Medicine in Community Medicine from Kasturba Medical College, Manipal in 2006. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr Karthikeyan and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Thanks for watching! I hope this helps increase your health awareness In this channel medical education videos, medical awareness videos, health education videos which can be easily understood by all will be regularly posted. Health education and medical education is very important for the health of the overall community.