Fighting Sarcopenia as we age….read up!

I must admit that I had never heard of the term Sarcopenia until I ran across an article. Then, of course, I did my googling and became very interested in it. In the last several years, I have been around my father and in-laws who are between the ages of 85-88 years of age and noticed their struggles with movement. Sarcopenia is the age-related loss of muscle mass and strength. It is what causes us to lose our balance when we get older. Sarcopenia is a natural part of aging, and the process begins earlier than you might think. Sarcopenia can begin at around age 35 and occurs at a rate of 1-2 percent a year for a typical person. After age 60, it can accelerate to 3 percent a year. The loss may be mild, moderate, or severe—or muscles can remain close to the same. Yes, as in everything, our genes and routines can determine just how much muscle loss we will have. But on average, adults who don’t do regular strength training can expect to lose 4 to 6 pounds of muscle per decade. Also, weak muscles can hinder our ability to cope with and recover from an illness or injury. These injuries or illness can happen 1 to 5 times higher in people with moderate to severe sarcopenia than in those with normal muscle mass. Weak muscles also make it harder to balance properly when moving or even standing still. Perhaps it’s not surprising to find that one in every three adults ages 65 and older falls each year. Some of these falls can be devastating. As we get older, it takes us longer to heal. According to the CDC, falls lead to more than 800,000 hospitalizations a year. Can you believe this? I know that my mother-in-law has fallen several times and has had to go to the hospital. These falls have caused her to have other issues as well.

I am not trying to depress you! The good news is we can do something now. Here are a few tips to fight Sarcopenia.

• Stay Active: Engage in regular exercise that includes both aerobic and resistance training. This can help maintain muscle mass and strength. Any activity. Just stay active! Golfing, shopping, pickle ball, swimming, or any other activity helps.

• Eat a Balanced Diet: Make sure your diet includes high-quality proteins, which are essential for our muscles. Aim for 20 to 35 grams of protein in each meal. Beef, chicken, fish, eggs, and yes yogurt has protein. Eat your protein!

• Resistance Training: Add any type of strength training exercises into daily your routine. It does not have to be heavy weight to improve your strength. Start slow!

• Get Enough Vitamin D: Adequate levels of vitamin D are important for muscle function. I had to start taking Vitamin D when I turned 50. I was on the borderline of having osteoporosis and my doctor wanted me to start lifting weights as well.

• Prioritize Sleep: Quality sleep is crucial for muscle recovery and growth. They say to aim for 7-9 hours of sleep per night. I know, some of us require less and then there are some of us that need lots more! The more I learn about health, the more I realize the importance of sleep.

• Manage Stress: Chronic stress can contribute to muscle loss. Practice stress management techniques such as meditation, deep breathing, or engaging in hobbies you enjoy. I have been doing deep breathing to help by taking a deep breath counting to five, hold breath for five, then exhaling counting to seven. It works!

In closing, Sarcopenia is a common condition that will affect most of us over the age of 50. However, it is not an inevitable part of aging. We can stay active, trying to always eat a balanced diet with our protein, and be sure to add some type of resistance-weight training to our daily routine. We can combat Sarcopenia and maintain our muscle mass and strength. Let’s take control over this now! Check with your doctor if you are concerned about lifting weights.

Be active today!