Muscle loss, known as sarcopenia, is a common side effect of aging. Learn how to reduce muscle loss as you grow older.
Sarcopenia is the weakening of muscle mass and strength due to the natural aging process. Muscle weakness is a major symptom of sarcopenia. Living a sedentary lifestyle and consuming an unhealthy diet can also contribute to this condition, which primarily affects older adults. It can significantly impact the quality of life by limiting your ability to perform everyday tasks, leading to a loss of independence and potentially requiring long-term care. However, there are ways to combat sarcopenia and minimize muscle mass loss with age.
While some causes of sarcopenia are a result of the natural aging process, others can be prevented. A balanced diet and regular exercise can help reverse sarcopenia, extending your lifespan and improving its quality. Let’s explore the causes of sarcopenia and how to minimize muscle loss with age.
Understanding Sarcopenia
Sarcopenia, which translates to “lack of flesh,” is a condition characterized by age-related muscle degeneration that becomes more common in individuals over 50 years old. People in middle age lose an average of 3 percent of their muscle strength each year, hindering their ability to perform daily activities, according to a study from Science Direct.
Unfortunately, sarcopenia also shortens the lifespan of affected individuals compared to those with normal muscle strength.
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Sarcopenia occurs due to an imbalance between signals for muscle cell growth and signals for breakdown. For example, growth hormones work with protein-destroying enzymes to maintain muscle strength through a cycle of growth, stress or injury, breakdown, and healing. When there is a balance, muscles maintain their strength over time.
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However, as the body ages, it starts resisting normal growth signals, leading to muscle loss.
Factors Contributing to Muscle Loss with Age
While aging is the primary cause of sarcopenia, other factors can exacerbate the imbalance between muscle growth and breakdown.
1. Sedentary Lifestyle
Lack of muscle use is a major trigger of sarcopenia, accelerating muscle loss and weakness. Immobility or extended bed rest due to injury or illness can result in rapid muscle loss. Decreased activity can create a cycle where muscle strength decreases, leading to fatigue and making it difficult to return to normal activities.
2. Poor Diet
A diet low in calories and protein leads to weight loss and decreased muscle mass. Unfortunately, such diets become more common with age due to changes in taste, dental issues, or difficulties with shopping and cooking. To prevent sarcopenia, experts recommend consuming 25-30 grams of protein at each meal, according to the Journal of Clinical Medicine Research.
3. Inflammation
Individuals with chronic inflammatory conditions like rheumatoid arthritis, COPD, kidney disease, HIV, and diabetes are also at risk of rapid muscle loss and sarcopenia. A study on 11,249 adults found that higher levels of C-reactive protein in the blood, an inflammation indicator, strongly predicted sarcopenia.
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4. High Stress Levels
Health conditions that increase stress in the body, such as chronic liver disease or heart failure, can also contribute to sarcopenia. Up to 20 percent of individuals with chronic heart failure experience sarcopenia, as noted in a study in The Proceedings of the Nutrition Society.
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Recognizing Sarcopenia Symptoms
Due to decreased muscle mass, signs of sarcopenia begin to appear. Early signs include feeling physically weaker over time and struggling more than usual with lifting objects.
Decreased strength can cause you to walk at a slower pace, feel more fatigued, and become more sedentary. Unintentional weight loss can also indicate sarcopenia.
Exercises to Reverse Sarcopenia
Keeping your muscles active is the best way to combat sarcopenia. While all types of exercise can be beneficial, some are more effective at preventing muscle loss.
1. Resistance Training
Resistance training, such as weightlifting or using resistance bands, is a simple way to increase muscle mass and reduce its loss. A study on adults aged 65-94 showed that engaging in resistance training three times a week improved muscle strength over 12 weeks.
Exercises like leg presses and knee extensions against resistance have proven effective in the study.
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2. Cardio and Endurance Training
Sustained exercise that elevates your heart rate, including aerobic and endurance activities, can also help prevent sarcopenia. A combination of resistance and flexibility training has shown promising results in preventing and reversing sarcopenia, although the effectiveness of aerobic exercise alone remains unclear.
3. Walking
Regular walking can also help prevent and reverse sarcopenia. This cost-effective activity can be done anywhere and has been shown to increase muscle mass in individuals over 65, particularly those with low muscle mass, according to a study on Japanese adults.
Nutrients to Combat Sarcopenia and Muscle Loss
Deficiencies in calories, protein, or certain vitamins and minerals can increase the risk of muscle loss. By consuming these nutrients, you can enhance muscle growth and maximize the benefits of exercise.
1. Protein
Increasing protein intake signals your muscles to grow and become stronger. Aging muscles may require more protein to respond to this signal. A study on men over 70 found that consuming a meal containing at least 35 grams of protein increased muscle growth.
Amino acids like leucine play a crucial role in regulating muscle growth. Rich sources of leucine include whey protein, meat, fish, eggs, and soy protein isolate.
2. Vitamin D
Vitamin D deficiency can increase the risk of sarcopenia, though the exact reasons are not fully understood. Taking vitamin D supplements can enhance muscle strength and reduce the risk of falls.
3. Omega-3 Fatty Acids
Consuming omega-3 fatty acids from seafood or supplements can promote muscle growth at any age. A study on women found that combining a 2-gram fish oil supplement with resistance training increased muscle strength more than resistance training alone.
4. Creatine
Creatine, a small protein produced in the liver, can help support muscle growth. While the body can produce enough creatine to prevent deficiency, dietary sources from meat or supplementation may further enhance muscle growth.