Age brings wisdom, as well as plenty of bodily changes and challenges. Some of those changes, like osteoporosis, are well-known. Others, like sarcopenia—aka muscle loss—are less known, but no less important.
Starting around the age of 40, adults lose an average of three percent of their muscle strength every year, and between three to five percent of muscles mass per decade. This process accelerates after age 70, and without consistent strength training and proper diet, one can expect to lose as much as 30 percent of muscle mass between the ages of 50 and 70!
Sarcopenia and osteoporosis are also related conditions, meaning that they can happen either in conjunction with one another or in quick succession. And the loss of muscle is about a lot more than just a toned physique; it leaves us vulnerable to life-threatening injuries, prevents us from performing our day-to-day tasks, hinders our metabolism, and can even make our immune systems weaker.
Risk Factors and Prevention
Thankfully, with an integrated approach focused on proper exercise, nutrition, and supplementation, you can maintain your muscle mass and extend your life. First, it’s important to understand the risk factors associated with sarcopenia. These include:
· Sedentary lifestyle/lack of regular exercise
· Insufficient caloric and/or protein intake
· Chronic inflammation
· Hormone imbalances
· Severe stress brought on by chronic illnesses and conditions including liver, kidney, and heart disease; and cancer
Although regular activity is a crucial part of preventing sarcopenia, it’s not the only factor. Active people can still develop the condition if they also have one or more risk factors outlined above.
Sarcopenia Nutrition
Sarcopenia can be prevented—and even reversed—with the right strategies. The first place to start is with changes to your diet and supplementation regimen with a focus on:
1. High-quality protein. In order to build and maintain lean muscle mass, it’s important that you get enough protein. Our protein needs increase with age, which is part of the challenge for people to get enough as they get older. Although the Western diet is typically saturated in animal proteins, it’s important to focus on getting enough and a variety of it. Poultry, fish and shellfish, lean grassfed beef, eggs, and Greek yogurt are all excellent sources. Plant-based sources include lentils, beans, nuts, and organic tofu. You goal weight determines how many grams of protein you need for the day.
2. Whey protein. Whey protein, which is derived from dairy products, is a particularly helpful nutritional staple in the prevention and reversal of sarcopenia—particularly for older adults who may struggle to get enough protein from food alone. Whey protein is particularly beneficial for muscle maintenance because it contains the right amounts of amino acids required by humans. Where possible, choose a whey protein that is organic, grassfed, and unsweetened. While it can be simply mixed with milk or water, you can also add it to a smoothie, yogurt, or oatmeal.
3. Vitamin D. Although vitamin D has long been touted for osteoporosis prevention, it also supports muscle health. Research shows that it can increase muscle strength as well as reduce the risk of falling. Vitamin D helps preserve fast-twitch muscle fibers (those used in weightlifting or sprinting) that are prone to atrophy in older adults. Low vitamin D has also been associated with poor bone formation and muscle function. Vitamin D is found in a variety of foods including salmon and other fatty fish, canned tuna, egg yolks, mushrooms, and fortified diary. If your blood work shows a lower than optimal Vitamin D3 level, a good quality supplement is required.
4. Creatine. Perhaps best known as a muscle-building dietary supplement, creatine is a protein made in the liver. It’s responsible for building and maintaining fast-twitch muscle fibers. Studies show that creatine supplementation in older adults—in conjunction with a resistance training program—leads to increases in strength and lean muscle mass. Creatine is found in meat, poultry, and seafood; dairy such as milk, yogurt and cheese; and as a supplement.
5. Omega-3 fatty acids. Not only are omega-3s anti-inflammatory, but EPA in particular has been studied for its ability to preserve muscle mass. Another study found that women who took a 2-gram fish oil supplement daily, combined with a resistance training program, saw greater increases in muscle strength than resistance training alone. You can get omega-3s through a variety of foods including fatty fish, flaxseed, chia seeds, walnuts, eggs, Brussels sprouts, spinach, avocados, berries, and kiwis, as well as through a high-quality, wild-caught fish oil supplement.
6. Glutamine. The most abundant amino acid in the body, glutamine is proven to increase muscle mass when taken in conjunction with a resistance training program. Glutamine is naturally occurring in foods such as beef, poultry, milk, yogurt, cottage cheese, spinach, and cabbage, and can be taken as a supplement.
Exercise is Key
In addition to a balanced diet and targeted supplementation, exercise is equally as important in preventing sarcopenia. While any exercise is better than no exercise, some types are more effective than others with the foremost being resistance training. You should lift dumbbells, use resistance bands, or utilize weight machines at a gym, increasing resistance and reps over time. The cadence of your weight bearing routine matters; meaning, opt for shorter workouts more frequently during the week if time is an issue, rather than one or two long workouts. The body loves a smart weight bearing routine. Walking can accompany a solid muscle building program. It is a low impact exercise that also supports heart health, boosts mood, and reduces stress. If you’re new to walking, aim to walk 10 minutes a day for three weeks before increasing by five minutes per week, with the ultimate goal of 30 minutes per day, six days a week.
Why Hormones Matter, Too
Hormones are also a factor in muscle loss as levels of those critical to muscle growth and maintenance—growth hormone, DHEA, and testosterone—decrease with age. It’s good practice to regularly have your hormone levels checked after the age of 40. If necessary, your doctor can address your specific needs through bioidentical hormone replacement therapy.
Preventing or reversing sarcopenia requires an integrated, multifaceted approach. For help assessing your needs, please contact me. I can help you develop a plan with targeted nutrition and supplementation that ensures you have a long, healthy, and mobile life.
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