How to Combat Muscle Loss as You Age
Getting older rarely has a list of great perks (besides wisdom). Its usually a new symptom or problem you’ve experienced and you want to know more.
One of the biggest issues people over 40 face when aging is loss of muscle mass. While activity can aid in prevention, it won’t necessarily stop it completely.
While 40 is when you’ll notice it. It starts happening around 30. And if you’re inactive, you can lose between 3-5% of your muscle mass each decade.
While this may not be all sunshine and rainbows, we will give you some great tips on how to prevent muscle loss in this bleak blog.
Soldiers of knowledge—-let us march on……
Sarcopenia is the nasty lil term for age-related loss of muscle and strength. Factors that contribute to muscle loss include:
- Hormone levels
- Protein deficiencies
- Nutritional imbalances
- Sedentary Lifestyle
Collateral damage of age-related muscle loss is osteoporosis. Because muscles are major players in keeping the bones healthy, the loss of muscles often is accompanied by the loss of bone mass.
The decrease in mass in both muscle and bones can exacerbate immune system health and the ability to recover after accidents, illness or injury because of reduced muscle resources which directly contribute to healing.
After 40, there is a decrease in type 2 muscle fibers, whole body protein turnover, and muscle protein synthesis. Essentially, your body has less of the stuff to keep you active, moving and healthy.
As a result, many stop being as active, which can lead to other diseases as a direct result.
Factors that Contribute to Muscle Loss
- Inadequate protein consumption is the number one dietary factor in failing to preserve muscle mass.
- Declining levels of anabolic hormones including HGH, DHEA and testosterone.
- Lack of exercise.
Preventing or Reducing Muscle Loss
Because hormones extensively affect muscle loss, getting your blood drawn annually can help isolate imbalances and get on a replacement plan to prevent muscle loss. While you have no control over hormone imbalance, you do have control over the next two measures.
Exercise has been shown to increase muscle protein synthesis along with strength and stamina. While this won’t completely stave off muscle loss, it can be a weapon in the battle against it. Exercise regularly, get at least 30 heart pounding minutes of cardio/HIIT in. Don’t forget the importance of strength training for building muscles. Get in 2-4 sessions a week to build muscle.
While you’re stepping up your exercise game—boost your muscle preserving results by attacking loss through diet and supplementation.
Diet and Supplementation to Reduce Muscle Loss
Getting your daily protein in is important, and is dependent on weight. You should consume around
reports that men who exercise regularly need 1.4 to 2.0 grams of protein per kilogram of body weight, or about 0.64 to 0.91 gram of protein per pound of body weight each day.
Great food sources of protein include seafoods, lean meats, nuts and eggs.
You can also obtain protein from whey protein isolates in the form of powder that you can make into a tasty shake.
So there you have it. More great news about getting older. But you know what is great about what you’re doing right now? You’re being proactive, which means you’re improving your odds, health and quality of life by reducing loss now.
Finish lines don’t have age limits. Now that you know—go cross yours.