Simple steps to build muscles
Having strong muscles doesn’t just make you look and feel good—getting your muscles in shape will improve nearly every aspect of your life. Building muscle is good for your heart, your joints and your mind—and it doesn’t take hours of lifting heavy weights to do it.
Try a pomegranate
Chockfull of health benefits, pomegranates may help preserve your muscle loss. Pomegranates are particularly rich in a molecule called ellagic acid (raspberries are another good source). In the gut, ellagic acid is transformed by microbes into a substance called urolithin A; a study published in Nature Medicine in 2019 found that urolithin A enables muscle cells to protect themselves against the dysfunctional mitochondria associated with age.
Get some sun
A little extra sunshine is good for both your body and mind. Research suggests that vitamin D—which humans mostly obtain through exposure to sunlight—can improve conditions like muscle weakness. Alternatively, studies have found that vitamin D deficiencies can lead to muscle wasting. Getting a little morning sun—no more than 15 minutes without sunscreen—can fire up the vitamin D-making machinery in your body.