What is muscle loss?
Muscle loss, known medically as sarcopenia, is a common condition characterized by the loss of skeletal muscle mass and strength that occurs with aging and lack of physical activity. It can start as early as age 30 and progresses more rapidly after age 60.
Some key points about muscle loss:
- It is estimated that people lose about 3-5% of their muscle mass per decade after age 30. This rate increases to 1-2% loss per year after 60.
- Muscle loss leads to decreased muscle strength and function, which can make daily activities like climbing stairs difficult.
- Contributing factors include lack of exercise, poor nutrition, hormonal changes, and diseases like cancer or heart disease.
- Muscle loss if left unchecked can lead to frailty, falls and fractures, and loss of independence.
Luckily, muscle loss can often be prevented and even reversed through proper resistance training and ensuring adequate protein intake. Getting regular bloodwork done to check key hormone levels like testosterone, growth hormone, and vitamin D can also help optimize muscle health.
How to prevent and treat muscle loss
Here are some key evidence-based tips to prevent and address age-related muscle loss:
- Engage in resistance training: Lifting weights is key. Aim for 2-3 sessions per week involving all major muscle groups. This stimulates muscle protein synthesis.
- Eat adequate protein: Shoot for 0.5-1 gram of protein per lb of body weight daily to provide muscles the nutrients they need.
- Restore hormone levels: Testosterone, growth hormone etc decline with age. Optimization of hormones to youthful ranges under doctor supervision can help build muscle.
- Consume enough calories: Can't build muscle on air. Consuming slightly above your normal calorie needs gives muscles surplus fuel to grow.
- Target vitamin D: Many adults are low in this key nutrient. Supplementing Vitamin D is linked to improved muscle strength.
- Consider creatine: This popular sports supplement boosts power output so you can strength train more effectively.
While some muscle loss is inevitable with aging, properly implementing these science-backed steps can help you maintain your muscular fitness, strength, bone health and independence for decades longer. Don't just resign yourself to sarcopenia - take control of your health today!