Aging brings many changes to our bodies, but one of the most overlooked yet significant is sarcopenia—the gradual loss of muscle mass and strength. This condition can impact mobility, independence, and overall health, making it crucial to understand what it is, why it happens, and how we can combat it. I have personally witnessed the effects of sarcopenia with both my MIL and my FIL. It is sad when they are in there late 80s and their minds are good but their bodies aren’t. Of course, I wouldn’t expect great mobility this late in the game but simply getting out of a chair is hard on them. What is amazing is that there are many of us who have never heard of the word. I was in a psychology class around three years ago when I had first heard. Ever since then, I have become obsessed with tell anyone and everyone who would listen to me to use your muscles. I have written about sarcopenia in the past but realize how important it is to keep it fresh on our minds.
What Is Sarcopenia?
The term "sarcopenia" comes from the Greek words sarx (flesh) and penia (loss or deficiency), meaning "poverty of flesh." It was first coined in the 1980s by Dr. Irwin Rosenberg to describe the age-related decline in muscle mass that affects nearly everyone as they grow older. While some muscle loss is a normal part of our aging process, sarcopenia is a more severe form that can lead to weakness, frailty, and an increased risk of falls and fractures. And, we all know that falls can lead to more illnesses.
How Sarcopenia Affects the Aging Body
Muscle mass naturally begins to decline as early as our 30s, with a more rapid decrease occurring after the age of 50. By the time a person reaches their 70s, they may have lost up to 50% of their muscle mass if no interventions are taken. Let that sink in. This decline can have several negative effects on the body:
Decreased Strength and Mobility: Weak muscles make everyday activities—such as climbing stairs, carrying groceries, or even standing up from a chair—more challenging.
Higher Risk of Falls and Fractures: Sarcopenia contributes to balance issues, increasing the likelihood of falls, which can lead to broken bones and prolonged recovery times.
Slower Metabolism and Weight Gain: Muscle is metabolically active, meaning it burns more calories at rest. As muscle mass decreases, metabolism slows, often leading to weight gain and increased body fat.
Reduced Independence: Loss of muscle strength can make it harder to perform daily tasks without assistance, affecting quality of life and independence.
Increased Risk of Chronic Diseases: Sarcopenia has been linked to conditions such as diabetes, cardiovascular disease, and osteoporosis.
What Causes Sarcopenia?
Several factors contribute to sarcopenia, including:
Aging: Natural changes in hormones and cell function lead to muscle loss over time. Remember, it starts at age 30. The good news is that it is never too late to strengthen.
Inactivity: A sedentary lifestyle accelerates muscle decline.
Poor Nutrition: Inadequate protein intake and low levels of essential nutrients like vitamin D contribute to muscle loss. Women tend to have a bigger problem here.
Chronic Illness: Conditions such as diabetes, heart disease, and inflammatory disorders can accelerate sarcopenia.
Hormonal Changes: Declining levels of testosterone, estrogen, and growth hormone affect muscle maintenance.
Combating Sarcopenia
Again, the good news is that sarcopenia is not inevitable. With the right lifestyle choices, it can be slowed, prevented, or even reversed. Here are some ways to maintain muscle health as you age:
Strength Training: Resistance exercises, such as lifting weights, bodyweight exercises, and resistance band workouts, help maintain and build muscle mass. No, you don't have to join a gym. Grab you a couple heavy objects and lift them daily. I have a 10 pound weight own my bathtub ledge (yes-always-even with company coming. It stays put and I lift it daily). I am not a gym girl-nor do I have a weight lifting routine but I do some daily.
Adequate Protein Intake: Eating enough protein (lean meats, fish, eggs, dairy, legumes) provides the building blocks for muscle repair and growth. Women are notorious on not getting enough protein.
Stay Active: Regular physical activity, including walking, swimming, and yoga, keeps muscles engaged and functioning. Just start reaching, squatting, and opening your own jars can help. Sounds crazy but simply doing your chores and being active does wonders with your muscles.
Get Enough Vitamin D and Calcium: These nutrients support bone and muscle health, reducing the risk of fractures. This is especially important as we age. Our body does not absorb the Vitamin from sunshine like it used to and we need a supplement.
Prioritize Sleep and Recovery: Quality sleep is essential for muscle repair and hormone regulation. Sleep is when our body repairs its problems so get good sleep.
Always here. Yes, even with a party at my home.
Final Thoughts
Sarcopenia may be a natural part of aging, but it doesn't have to define our later years. Keep on moving even if you don't like leaving your home. Get up out of your chair. I like my watch that tells me to stand up. It let’s me know when I am being still for too long. Get on the floor daily and then get up. Practice this until you can get up without using your arms. It will help build strength in your legs. Simply by being active in your home, church, office, and where ever-move your body. No excuses. Get moving.
Hope you enjoyed. What are some things you can add to your daily routine to guarantee you stay active?
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