Understanding Sarcopenia: A Guide to Maintaining Muscle Health as We Age
There is a lot of talk about the importance of strength training, maintaining muscle, and eating protein, especially among middle-aged women. While women experience a more rapid shift in hormones during menopause, men also undergo a hormonal decline known as andropause as they age. (I know!! More on that another time!) The decline in key sex hormones such as estrogen and testosterone affects muscle mass. Maintaining healthy muscle is key to longevity and should be a high priority. If you are in your 40s, 50s, or 60s, you are training NOW to be in your 70s, 80s, and 90s.
Understanding Sarcopenia
Sarcopenia affects your musculoskeletal system and is a major factor in increased frailty, falls, and fractures. These conditions can lead to hospitalizations and surgeries, which increase the risk of complications, including death, up to 2 and 3 times for sedentary and ill individuals.
What is Sarcopenia?
Sarcopenia is a condition characterized by the progressive loss of muscle mass, strength, and function that occurs with aging. This loss can begin in your 30s or 40s, and can accelerate after age 60. Without regular strength training, people can lose up to 30% of their muscle mass between the ages of 50 and 70. This condition can significantly impact the quality of life, leading to frailty, reduced mobility, and increased risk of falls and fractures. Recognizing the signs and taking proactive measures can help manage and even reverse some of its effects.
How to Take Action:
Commit to Preserving Your Muscle Mass: Start now.
Introduce Strength Training: Aim for 2-3 times a week if you haven't already. If you don't know how or are uncomfortable walking into a gym, consider hiring a trainer for a short period to ensure you have good form and know how to operate the equipment.
Eat Protein: If you aren't familiar with the amount of protein in foods, track your food intake for a period of time. It’s a learning tool. Once you learn and relate it to how you feel, intuitive eating becomes more natural.
Order Your Foods: Improve blood sugar response and ensure you get your highest nutrient foods first. Start with vegetables, then proteins and fats, and finally starches.
Embrace Being Strong: This goes beyond just physical strength. It's a mindset, posture, self-confidence, and state of being.
Sarcopenia is a natural part of aging, but with the right strategies, its impact can be minimized. By staying active and eating a balanced, whole food diet with adequate protein, individuals can maintain their muscle health and enjoy a higher quality of life well into their senior years.