Age related muscle loss is also known as Sarcopenia. It can begin as early as 30. It actually accelerates the most after 75, sometimes even in people who are very active. Although, inactive people will experience 3-5% muscle loss every 10 years after the age of 30. Muscle loss makes even the littlest things in life hard, such as unscrewing lids on bottles or jars. Also, muscle loss will aid in accelerated aging, such as dark spots or deep wrinkles.
Some of the symptoms of age related muscle loss are loss of stamina and musculoskeletal weakness. In other words, it will be more difficult to exercise and be physically active. Doctors believe the age related reduction in nerve cells could be to blame. Additionally a decrease in hormones, including HGH makes it harder to retain muscle and a youthful look. A diet low in protein or calories may be another culprit of muscle loss, as well as your body’s ability to synthesize protein.
Some medication can treat Sarcopenia such as Hormone replacement therapy. However, when avoiding age related muscle loss, exercise is the best medicine. To be more specific resistance training and/or strength training, is the best treatment. When it comes to prevention, look to your diet also, as food is a powerful medicine. Most disease and illness can be prevented with food and exercise.
What can you eat to avoid age related muscle loss?
The answer is protein found in dairy, lean meats, and nuts. High protein dairy includes milk, Greek yogurt, and almond milk. Lean meats should include fish, chicken, and turkey. Any nuts are good for both protein but also for omega-3, another good prevention tool. Omega-3 foods work as a natural anti inflammatory, perfect for preservation and prevention of muscle loss and other inevitable aging health problems. Omega-3 can be taken in supplement form, but is also found in fish oil, walnuts, salmon, eggs, and flaxseed. Lastly, people with high vitamin d in their diets had less muscle loss than those without. Vitamin D is usually found in calcium supplements but can also be bought in individual supplements. To get a daily dose of natural vitamin D, go out in the sun for 10-15 minutes, as this helps your body produce it on its own.
The most doctor recommended medicine and way to avoid age related muscle loss is exercise. Resistance training and resistance stretching should be a daily occurrence for treatment. These should be an important part of your regular exercise routine. Strength training should also be important but can be done 3-5 days a week. Cardio also aids in the prevention of muscle loss as well as the prevention of many diseases.
Sarcopenia can be a challenge to diagnose since people lose muscle in different ways, in different places, and at a different rate. However, it is devastating to lose your independence over something that is so easily preventable. Prevention is key to this and many other illnesses, so a diet rich in protein and omega-3 is a good start. Doctors say it’s best to have 30 grams of protein with each meal, and a healthy amount of omega-3 such as a 1/3 cup of walnuts. In order to keep healthy and avoid age related muscle loss, exercise at least 4 times a week, and try stretching daily with resistance bands. Make sure to include strength training, resistance training and resistance stretching, as well as cardio into your routine for an all around healthy lifestyle. It is highly recommended to organize a healthy routine with a personal trainer or physical therapist.