Managing Muscle Loss as You Age

Managing Muscle Loss as You Age is something we as seniors get to pay attention to. Muscle loss, or sarcopenia, is an inevitable part of aging, but it doesn’t have to dictate the quality of your senior years.

Understanding the causes and embracing preventive measures can significantly slow down its progression, allowing you to maintain independence and a vibrant lifestyle well into your golden years.

Understanding Muscle Loss in Seniors

As we age, our bodies undergo various changes, with muscle loss being a notable one.
Starting as early as the fourth decade of life, adults can lose between 3% to 5% of their muscle mass per decade.

After the age of 60, this rate can accelerate, leading to increased frailty and a decreased quality of life. 

The causes of muscle loss in seniors include:

• Hormonal Changes: Reductions in growth hormone and testosterone levels contribute significantly to muscle loss.
  
• Physical Inactivity: A sedentary lifestyle leads to faster muscle loss due to the ‘use it or lose it’ nature of muscle tissue.
  
  
• Nutritional Deficiencies: Inadequate protein intake and insufficient vitamins & minerals can exacerbate muscle loss.
  
  
• Chronic Conditions: Diseases like arthritis, diabetes, and cardiovascular issues can indirectly contribute to muscle decline.

What you can do to combat muscle loss as you age:

• Regular Exercise: Incorporate a mix of resistance training (e.g., weight lifting, using resistance bands) and aerobic activities (e.g., walking, swimming) into your weekly routine. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening activities on 2 or more days a week.
  
  
• Balanced Diet: Ensure your diet is rich in lean proteins, whole grains, fruits, vegetables, and healthy fats. Protein is particularly crucial for muscle repair and growth, so aim high for high-quality sources like lean meats, fish, eggs, dairy, legumes, and nuts.
  
• Stay Hydrated: Adequate hydration is essential for overall health and aids in the optimal functioning of muscles.
  
  
• Consult Healthcare Providers: Regular check-ups can help manage chronic conditions that may affect muscle health. Additionally, a healthcare provider can offer personalized advice on exercise and nutrition.
  
  
• Community Engagement: Joining groups or clubs that focus on physical activity can provide social support and motivation to stay active.

Sources:

https://now.tufts.edu/2023/02/14/muscle-loss-older-adults-and-what-do-about-it
​https://www.nutritionletter.tufts.edu/healthy-aging/protein-for-better-aging/

https://now.tufts.edu/2013/08/09/losing-muscle-power-we-age​

Stay strong as you age.