MUSCLE MASS – USE IT OR LOSE IT – Sarcopenia Part 1

Sarcopenia is the natural loss of muscle mass and strength that occurs with aging.  There’s so much to say about it, that I’ll plan to post in three parts.  Here’s the first!!

Muscle loss happens imperceptibly at first, but it eventually leads to a loss of function and potentially to a loss of independence, as the weakness can cause falls and fractures.  The good news is that muscle loss is NOT inevitable, but it does take attention and action to avoid it!  This first post includes a brief overview of sarcopenia and essentials of how to take control.

Maybe you’re more familiar with decreased bone density or osteoporosis.  The bones and muscles both max out at about age 30 and then decline together with age and with decreased use.  We depend on them all day long without even thinking about it.  We need strong muscles to walk, go up the stairs, squat to lift packages, balance to avoid falls, and in the big picture, to stay self-sufficient.  When we have good strength it’s easier to garden, do housework, walk up hills, ride a bike, and enjoy activities with others.  

On the other hand, when muscles and bones are weaker, there’s an increased risk of ‘frailty’(1),  falls and fractures.  You might notice this in yourself or others as difficulty performing daily tasks, poor endurance, slow walking, or difficulty with stairs or with balance.  

Sarcopenia affects both sexes equally.  As we age, we produce less protein, which is needed to build muscle.  Gradually, the muscle cells get smaller and weaker.  As the fibers get smaller, the muscle is less able to contract and gets infiltrated with fat.  This process starts naturally after 30 years old, but accelerates as we age.  After 30 years old, we start to lose 3-5% of muscle mass per decade, but over 60 we may lose 1-2% per year.  By age 80 about 50% of our muscle fibers in our limbs may be lost, and with that goes our strength.  Even in marathon runners and weightlifters who continue to work out, performance declines after about age forty (2).  

However, ongoing loss of muscle mass is not inevitable.  The best way to delay or slow the progression is with consistent resistance training.  The good news is that this has been shown to be effective in studies of people into their 70s, as long as it’s done safely and consistently.  In addition, we can’t build muscle without adequate protein intake, at 0.8 gm per kg body weight or about 0.4 gm per pound, included in a healthy diet with a broad variety of plants.  Some research suggests that more might be needed as we age, since our bodies don’t take up and use the amino acids in the proteins we eat as efficiently. Great plant-based protein sources are nuts, seeds, beans, chickpeas, peas, lentils, tofu and tempeh.  

What are some suggestions for strength training at home? See many resources below for demonstrations of:

                  Resistance with weights or bands, or use your own body weight for planks, squats, lunges, heel raises.  For the upper body, pull down, chest press or seated row is helpful. 

                  Balance and coordination with Tai Chi, yoga, dancing, hiking on uneven terrain.

If you’re new to resistance exercises, start low and go slow.  Using a trainer a few times can be beneficial, or watch some of the videos linked below.  Good form is important to avoid injuries.  You can start by using a can of soup or a water bottle as your weight.  For each exercise, do 6-14 repetitions (one set) and repeat that set 2-3 times, usually alternating with other exercises.  When that gets easy, you can either increase the weight, increase the number of sets, do each repetition more slowly, change the exercise, … There are many options. The greatest benefit to anyone is going from zero activity to a little bit.  Then every additional increase adds value.  Start, or continue, and the benefits will accrue!

Stay tuned for upcoming posts about protein intake, retro walking, discussion about other issues besides age that affect muscles and, in turn, what illnesses can result from sarcopenia. Use the references below in the meantime, and feel free to submit questions you’d like to see answered!

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