Have you found yourself losing muscle as you approach your older years? Don’t get frightened, as this is only a natural part of the aging process known as sarcopenia. However, the rate at which muscle mass is lost can vary across individuals, with some being severe and others not noticeable at all. You can prevent losing muscle as you age using various techniques like resistance training and supplementing your depleting testosterone.
First, let’s find out a thing or two about this new word.
What is age-related sarcopenia?
Sarcopenia is an age-related loss of muscle mass and strength. It typically begins in your thirties, and you lose about 3-5% of muscle every decade after that. The rate of muscle loss speeds up as you cross your mid-60s and 70s.
Physically inactive people tend to lose more muscle mass than active ones. Even though you’re active, you’ll still experience some loss of muscle mass, but much less than when sedentary. So being physically active is one of the best ways to reduce the effects of age-related sarcopenia.
Sarcopenia is usually the cause of frailty in older adults, increasing their likelihood of falling and fracturing.
Causes of sarcopenia
Although sarcopenia is a natural part of aging, many changes in the body can influence its development. These include:
- A decline in the concentration of hormones, including growth hormone and testosterone.
- Not consuming enough protein daily to sustain muscle.
- Reduction in nerve cells that send signals from the brain to muscles to induce movement.
- A decline in your body’s ability to convert protein into energy.
Symptoms of sarcopenia
The main symptom of sarcopenia is loss of muscle mass and strength. As a result, you’ll feel weaker, and your mirror or scale could help you visualize the mass you’ve lost.
Other symptoms may include:
- Difficulty carrying out regular day-to-day activities
- Walking slower than normal
- Difficulty balancing
- Falling
- Loss of stamina
- Difficulty climbing stairs
- Reduction in muscle size
Treating sarcopenia
Notably, low testosterone (low T) levels may induce loss of muscle mass. So if you’re already experiencing sarcopenia due to age, replenishing your testosterone levels through testosterone replacement therapy can help. Using growth hormone supplements may also be beneficial.
5 tips to prevent sarcopenia
Since sarcopenia is part of the natural aging process, you may not be entirely able to prevent it. However, there are things you can do to slow it down and reduce its effects greatly.
1. Resistance training
The best way to reduce sarcopenia is through resistance training. That’s because physically active people lose muscle less quickly than inactive ones. A consistent weight training program can help build muscle mass and prevent its loss even as you age. It can also improve older adults’ ability to turn protein into energy.
With sarcopenia in mind, aim for two to three 30-minutes resistance workout sessions weekly.
Interestingly, your body will tell you it isn’t up for such strenuous exercises as you get older, with sarcopenia making you feel weaker. But this is the time you don’t want to listen to your body.
However, ensure you consult with a physician or physical therapist before starting resistance training to determine how hard your body can go without complications. They can help build a personalized exercise plan. This step is necessary because over-exercising may easily lead to muscle injury for older adults.
2. Consume more protein
The body breaks down protein into amino acid, which is then used to build muscles. By eating more protein-rich diets, you provide your body with enough resources to build muscle mass and slow down sarcopenia. Aim for 20-35 grams of protein in each meal. If finding the right diet is a challenge, protein supplements can help.
3. Increase your omega-3s
Omega-3 fatty acids are anti-inflammatory. Notably, inflammation aids the breaking down of muscles. So by adding omega-3s to your diet, you prevent inflammation and, consequently, muscle breakdown.
4. Get walking
As mentioned, a sedentary lifestyle allows sarcopenia to progress unchecked. Walking can increase mobility and improve blood flow. In addition, walking briskly for at least 10 minutes a day can support muscle repair, helping to maintain muscle mass.
5. See your healthcare provider regularly
Having routine physicals with your GP will help inform them about any possible health changes. Hence, they may be able to address your muscle loss as soon as it begins before it becomes very significant.
Final thoughts
Sarcopenia is not a disease nor something to be very anxious about. It’s one of those natural things that occur in our bodies due to age that we’re almost helpless about. However, you can take advantage of the tips above to significantly reduce the impact.
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