THE MYSTERY OF
MUSCLE S A RCOPEN
IA
LOSS
S
ARCOPENIA IS THE DEGENERATIVE LOSS OF SKELETAL MUSCLE MASS, STRENGTH AND FUNCTION. THINK IT’S AN OLD PERSON’S CONDITION? THINK AGAIN. AGE 30 SEEMS TO BE WHEN WE START TO GET A LITTLE FLABBY. THERE CAN BE A 3-8 PERCENT REDUCTION IN LEAN MUSCLE MASS PER DECADE, ESPECIALLY IN PEOPLE WHO ARE INACTIVE, AFTER YOU REACH THE BIG 3-0. AFTER 50, MUSCLE MASS DECREASES 1-2 PERCENT ANNUALLY; MUSCLE STRENGTH DECLINES 1.5 PERCENT BETWEEN 50 AND 60, THEN 3 PERCENT THEREAFTER.
According to a Journal of Nutrition study, loss of muscle mass has been linked to bone loss, obesity, type 2 diabetes, hypertension and coronary artery disease. In older adults particularly, sarcopenia is a major cause of frailty and the increased risk of fall-related fractures.
30 50 45 Percentage of those 60 and older affected by sarcopenia
PROTEIN PROTOCOL Muscle mass is made up of proteins, and our body is dependent on two kinds: nonessential and essential. Our bodies, particularly until age 30, are very adept at making nonessential proteins. Essential proteins, though, must be obtained from outside sources such as beef, tuna and peanut butter. As we get older, our bodies lose the ability to produce nonessential proteins. And here’s the double whammy: As we age, we apparently need more protein to maintain our muscle mass.
Percentage of those 80 and older affected by sarcopenia
Percentage of U.S. population affected by sarcopenia.
TWO-STEP PREVENTION & TREATMENT PROTEIN POWER: Health experts recommend consuming 25-30 grams of high-quality protein at each meal to maintain good muscle mass. Our bodies use protein more efficiently if intake is spread out throughout the day. Protein at breakfast is especially important to kick-start muscle building after a night of fasting while asleep. Good sources of protein include: poultry, lean beef, salmon (28 grams per 4 oz); whey protein (24 grams per 1 oz); Greek yogurt (18 gram per 6 oz); boiled eggs (12 grams per 2 small eggs); beans (7-9 grams per half cup cooked); and walnuts/almonds (4-6 grams per 2 tablespoons/small handful).
SUSPICIOUS FACTORS AGING PHYSICAL INACTIVITY INSULIN RESISTANCE NUTRITIONAL DEFICIENCIES CHRONIC DISEASES DECREASE IN SOME HORMONES, SUCH AS TESTOSTERONE, GROWTH HORMONE AND INSULINLIKE GROWTH FACTOR AGE-RELATED NERVE CELLS SIGNALING DECREASE
RESISTANCE/STRENGTH TRAINING: This can include any kind of exercise routine that increases muscle strength and endurance with weights and resistance bands. Research has shown that a progressive resistance training program can increase protein synthesis rates in older adults in as little as two weeks. A USDA study of elderly (70s and 80s) participants who did resistance training for 45 minutes three times a week for 12 weeks saw an average 32 percent increase of muscle fiber and 30 percent increase in strength.
*NOTE: BEFORE BEGINNING ANY DIET OR EXERCISE REGIMEN, CHECK WITH YOUR HEALTH CARE PROVIDER.
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BEINGWELL
Sources: nih.gov, webmd.com, health.howstuffwork.com, prevention.com
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