Maximus Gage
Muscle loss, or sarcopenia, is a natural part of aging. However, it can be prevented or slowed down with some simple diet and lifestyle changes. Sarcopenia can begin as early as age 30, with people losing as much as 3-5% of muscle mass per decade, and it affects 5-13% of people aged 60-70 and 11-50% of those aged 80 and older. To fight muscle loss, it is recommended to incorporate resistance training into your exercise routine, eat a high-protein diet, and make other lifestyle changes such as limiting alcohol intake and staying hydrated.
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What You'll Learn
Eat protein-rich foods
Eating protein-rich foods is a crucial part of fighting muscle loss. As we get older, we lose muscle mass and strength, with studies showing that we lose between 0.5% and 1% of our lean muscle mass each year starting in our thirties. This process accelerates from the age of 65, with people losing as much as 8% of their muscle mass each decade.
Protein is essential for muscle growth and repair, as it promotes protein synthesis, the process by which amino acids form into muscle mass. Aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day, or even up to 90 to 100 grams if you are very active. It is best to spread your protein intake throughout the day. Good sources of protein include eggs, chicken, turkey, fish, dairy, beans, and legumes. If you struggle to get enough protein from your diet alone, consider adding a whey protein shake or supplement.
In addition to protein, make sure to include other important nutrients in your diet, such as complex carbohydrates and healthy fats, which can help you feel full and give you energy to prevent fatigue and muscle loss. Staying hydrated is also key, so drink plenty of water and other hydrating fluids like unsweetened tea and coconut water.
Finally, consider adding omega-3s to your diet, as they have been shown to improve the way your muscles use protein and could help treat and prevent sarcopenia. Good sources of omega-3s include salmon, walnuts, and omega-3-enriched eggs.
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Do resistance training
Resistance training is a crucial component of fighting muscle loss. It strengthens and maintains the major muscle groups, and can be done anywhere, not just in a gym.
The Physical Activity Guidelines for Americans recommend strength training two to three times a week, to the point of fatigue, where it would be difficult to do another repetition. This can be achieved through weight machines, free weights, or resistance bands. When using weights, it is important to select the proper weight to improve strength and prevent injury. A target of eight to 12 repetitions should be set, gradually working up to two to three sets.
If you prefer bodyweight exercises, there are numerous options, including pushups, squats, planks, hip lifts, and dips. These exercises can be done anywhere and still provide an effective resistance workout.
Progressive resistance training (PRT) is a specific type of resistance training where you gradually increase your workout volume—weight, reps, and sets—as your strength and endurance improve. This constant challenging of your muscles helps to build them up and prevent plateaus.
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Get enough vitamins
As we age, our bodies experience a decline in muscle mass, strength, power, and coordination, which is known as sarcopenia. This condition typically begins around the age of 30 and accelerates after 60, leading to a progressive decrease in muscle mass and strength. However, you can fight age-related muscle loss by ensuring you get enough vitamins, particularly vitamins C, D, and E.
Vitamin C is a water-soluble vitamin that has strong antioxidant properties. It defends cells and tissues from free radical damage, which contributes to muscle destruction and loss and accelerates age-related muscle decline. Studies suggest that sufficient vitamin C intake may help prevent the loss of muscle mass and functionality associated with sarcopenia. You can find vitamin C in citrus fruits like oranges and sweet limes, as well as in vegetables like bell peppers, strawberries, and broccoli.
Vitamin D is also crucial in maintaining muscle function and strength. Vitamin D deficiency is prevalent among older adults and is linked to decreased muscle mass and function. Research shows that vitamin D supplementation can improve muscle strength and reduce the risk of falling, especially in those deficient in vitamin D. You can get vitamin D through supplements or by spending time in the sunlight.
Vitamin E is a powerful antioxidant that can help preserve muscle function and potentially slow the progression of age-related muscle decline. It maintains muscle health by mitigating oxidative stress, which occurs when there is an imbalance of free radicals and antioxidants in the body. Combining vitamin C and vitamin E supplementation may have a more pronounced effect on preventing free radicals from causing oxidative damage.
In addition to these vitamins, omega-3 fatty acids, and creatine supplements may also help fight age-related muscle loss. It is always recommended to consult with your healthcare provider before starting any new supplements to ensure they are right for your individual needs.
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Limit alcohol
Alcoholic myopathy is a common issue in people who struggle with alcohol use disorder. It is a condition that causes loss of function and strength in skeletal muscles in response to long-term or heavy drinking. It can come on suddenly after binge drinking or happen over time with regular alcohol use. Alcoholic myopathy is estimated to affect about one-third of people with alcoholism, with some studies placing the figure between 40% and 60%.
The condition can lead to major complications, such as the breakdown of muscle fibres, which release proteins and electrolytes into the blood, potentially causing hyperkalemia, a fatal condition characterised by high levels of potassium in the blood that can cause an abnormal heartbeat. Alcoholic myopathy can also cause kidney failure and is associated with other alcohol-related organ dysfunction, such as cardiomyopathy and liver cirrhosis.
Chronic alcoholic myopathy is the more common form of the disease and is associated with a cumulative lifetime consumption of alcohol. It typically affects people between the ages of 40 and 60 and is linked to long-term, heavy drinking. Acute alcoholic myopathy, on the other hand, results from binge drinking and can occur after consuming four to five alcoholic drinks, causing a blood alcohol level of 0.08 grams per decilitre or more.
To limit alcohol-related muscle loss, it is important to moderate your alcohol consumption. Women should limit their intake to one glass per day (5 ounces of wine or 12 ounces of beer), while men should not exceed two glasses per day.
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Stay hydrated
Staying hydrated is an important part of preventing muscle loss. Dehydration can affect muscle function, so it is important to make sure you are drinking enough water throughout the day.
Water is the best drink to stay hydrated, but other drinks can also help. These include unsweetened tea, coconut water, and fresh vegetable juice. It is best to avoid sugary drinks, as these can contribute to dehydration.
In addition to staying hydrated, drinking a carbohydrate-to-protein drink after a workout can help maximize muscle growth and improve recovery. An example of this is chocolate milk, which has about 22 grams of carbohydrates and 8 grams of protein.
Harvard Health also recommends that older men can increase muscle mass through progressive resistance training (PRT). This involves gradually increasing the workout volume, weight, reps, and sets as strength and endurance improve.
By staying hydrated and incorporating PRT into your fitness routine, you can effectively fight muscle loss.
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Frequently asked questions
Muscle loss in older people is called sarcopenia.
Sarcopenia's main symptom is muscle weakness. Other symptoms include loss of stamina, difficulty performing daily activities, walking slowly, trouble climbing stairs, poor balance and falls, and decrease in muscle size.
Sarcopenia is caused by the natural aging process. Other factors that contribute to sarcopenia include physical inactivity, unhealthy diet, and the natural decline of testosterone.
Sarcopenia can be prevented by making simple diet and lifestyle changes. Consume a high-protein diet, do progressive resistance training, and schedule recovery time.
Foods that are rich in protein, omega-3s, vitamin D, and amino acids help prevent sarcopenia. Examples include eggs, chicken, turkey, fish, dairy, beans, legumes, walnuts, fatty fish like salmon and mackerel, beef liver, and egg yolks.
