Sarcopenia can be defined as “poverty of the flesh.” This loss of muscle mass and strength is a natural part of the aging process.
Sarcopenia is to the muscles what osteoporosis is to our bones. Many older adults suffer from both. The debilitating effects of this combination can be significant frailty, disability, decreased vitality, poor balance, slower gait, falls and fracture. I can imagine you want to minimize these outcomes as much as I do.
You don’t hear much about sarcopenia, but it’s still important to start supporting muscle and bone while we’re younger so both will last us into old age. Muscle mass peaks during our teens to mid-to-late 20’s. From ages 25-50, the decline in muscle mass is roughly 10 percent. Decline accelerates slightly in our 50’s and becomes more significant at 60 years of age. By the age of 80, our muscle mass is a little more than half of what it was in our 20’s.
Nutritionally there are many things you can do to help.
- Reduce the amount of saturated fat, trans fatty acids, cholesterol and total fat in the diet by eating fewer animal products and more plant foods.
- Increase your intake of omega-3 oils by eating flaxseed oil, walnuts and cold-water fish like salmon. Eat at least two, but no more than three, servings of fish per week.
- Increase the intake of monounsaturated fats and the amino acid arginine by eating more nuts and seeds and using a monounsaturated oil, such as olive or macadamia oil, for cooking purposes.
- Eat five or more servings daily of a combination of vegetables and fruits, especially green, orange and yellow vegetables; dark colored berries; and citrus fruits.
- Limit your intake of refined carbohydrates (sugar and refined grains). Sugar and other refined carbohydrates lead to the development of insulin resistance, which, in turn, increases silent inflammation.
- Consume 25 to 50 grams of whey protein daily.
Weight training is probably the most important step you can take to prevent sarcopenia. Either lift weights or engage in some kind of resistance exercises. One key benefit of strength training is the ability to burn more fat. Greater muscle mass is associated with a healthier heart, improved joint function, relief from arthritis pain, better antioxidant protection and a higher self-esteem.
You don’t have to go to the gym. You can do body weight exercises like push ups and vinyasa yoga. A huge bonus from strength training is that you will burn more calories at rest because muscle raises your metabolism.
I hope this information motivates you to do something to prepare yourself for a long and healthy life. I’d hate to see those in my influence suffer long during their older years. As always, let me know your thoughts or if I can be of help to you.
