Okay, I admit 'before it's too late" was a bit excessive and not my typical style. I did cringe a bit as we never want anyone to feel like it is too late BUT at the same rate we want to be change agents and healthy fire starters in your life. We know aging is inevitable, but how we age is something we can influence.
To age gracefully, effort is required. Somewhere along the line I feel this message is getting blurred. Building and maintaining muscle mass and strength is a crucial part of that effort. Sarcopenia, or age-related muscle loss, is a reality for many as they get older. But it's a mistake to think that sarcopenia is only a concern once you've reached an advanced age or that it begins later. It is also a mistake to think that lean equates to lean muscle mass. Waiting to address muscle loss until you feel "aged" is not the answer. The truth is, the earlier you start taking action, the better your outcomes will be.
Sarcopenia is not just a cosmetic issue; it’s a significant health concern.
The loss of muscle mass and strength associated with sarcopenia impacts your ability to perform daily activities, including essential functions like using the bathroom, and increases your risk of falls, fractures, and frailty.
Hip fracture was positively associated with diminished quality of life and increased all-cause mortality. In a pretty massive study they found that one in three adults aged 50 and over dies within a year of experiencing a hip fracture (LINK) . Older adults face a five- to eight-fold higher risk of death within the first three months following a hip fracture compared to their peers without such an injury (STUDY LINK). This elevated risk of mortality persists for nearly a decade (Abstract Link).
As I alluded to earlier the effects of sarcopenia extend beyond physical mobility. Loss of muscle mass can lead to digestive risk as muscle is required for bowel motility as well as metabolic issues like insulin resistance and elevated blood sugar levels heightening the risk of type 2 diabetes.. Muscle plays a pivotal role in glucose metabolism.
Reduced muscle mass can also contribute to chronic low-grade inflammation, a condition linked to cardiovascular disease and cognitive decline. For the midlife human this is quite the cascade as they are already predisposed for inflammation from the decline of sex hormones as you may have heard the term “inflammaging”.
Then there is the connection between muscle and brain health; as muscle mass decreases, so can cognitive function. I mentioned earlier muscle tissue plays a crucial role in regulating key metabolic processes. I mentioned blood glucose but I said “processes” which includes the production of neurotransmitters, the chemicals that facilitate communication between neurons. As muscle mass decreases, so does the availability of essential amino acids (pieces that make up protein) that are needed to produce these neurotransmitters, potentially leading to cognition, memory, and mood changes/decline. Additionally, we would be remiss if we did not connect the previously mentioned chronic inflammation's role in brain health, which is linked to cognitive decline and an increased risk of neurodegenerative diseases. Therefore, maintaining muscle mass is not only vital for physical strength but also for preserving mental clarity and overall brain function as we age.
What can you do today to fight back against sarcopenia?
Prioritize Protein Intake: Protein is essential for muscle maintenance and repair. Essential amino acids found in dietary protein are necessary for muscle protein synthesis. Aim for a minimum of 25-30 grams of protein from a quality source at every meal. For more information on protein and its sources, check out our FREE resource HERE.
Improve Digestive Health: Poor digestion can worsen sarcopenia by impairing the breakdown and absorption of nutrients necessary for muscle maintenance. Ensuring your digestive health is in check will help your body get the most out of the nutrients you consume. We have several resources on digestive health, including discussing salts' important role in stomach acid production as well as tips on foods to add to your diet.
Stand up and Walk: We understand that the weather isn't something you can control, and we're certainly not suggesting you risk your safety. But remember, you won't melt—so get outside! While this blog focuses on sarcopenia, it’s important to recognize the connection between getting fresh air, Vitamin D, and overall health. Spending time outdoors benefits both mental and physical well-being. Unfortunately, most people are sitting far too much, which has been linked to an increased risk of diseases like cardiovascular disease and diabetes. HERE.
Lift Weights: We can not yell it loud enough. As much as we promote walking, love yoga, pilates, barre, etc THEY ARE NOT ENOUGH! Weekend warrior gardening–IS NOT ENOUGH! Zumba–yas queen! Do it , love it, but IT IS NOT ENOUGH! Weight training for both strength and hypertrophy (muscle building), work on understanding how to stabilize and ground your body. Combine this with adequate nutrition (stop undereating and dieting all the time!), is one of the most effective ways to combat sarcopenia and age gracefully. It promotes muscle protein synthesis, increases strength, and enhances overall physical function. Remember, it’s hard, but you can do hard things!
Get Adequate Sleep: Sleep is essential for muscle recovery and overall health. During deep sleep, your body releases growth hormone, which stimulates muscle repair and growth. Lack of sleep disrupts not only growth hormone but also other critical hormones like testosterone and estrogen. Inadequate sleep can impair recovery, reduce muscle protein synthesis, and negatively impact both mental and physical performance.
Aging gracefully is within your control, but it requires a proactive approach. You can combat the effects of sarcopenia and maintain your strength, independence, and overall health as you age. If you are looking for 1 on 1 guidance or perhaps you are a coach who is looking for guidance on how to support your clients see the link below!
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