Preventing muscle loss is something many people don't worry about or attempt to do. After all, most people don't think about losing muscle. It happens so gradually they don't notice it. They may not realize anything has changed preventing-muscle-loss until they're older.
When they're in the 40s or 50s, they'll start noticing they don't have the strength to do the things they once did with ease. Household chores. Shopping. Climbing a flight of stairs. Even walking a few feet to the mailbox is a challenge.
Sadly, life only becomes more of a challenge if they don't take action to preserve and build muscle. Age-related muscle loss — a condition called sarcopenia — can lead to disability, falls, and even death.
Preventing Muscle Loss is Crucial as You Age
Preventing muscle loss is crucial as you age. In an interview with Prevention magazine, Doug Paddon-Jones, Ph.D., a professor at the University of Texas Medical Branch at Galveston, states that people lose around 1% muscle mass per year after the age of 40.
But that doesn't have to occur. Science shows preventing muscle loss is possible, and it is not that difficult to do. All it takes is proper nutrition and proper exercise.
Preventing Muscle Loss and Sarcopenia
Muscle loss is common with age, especially after the age of 50. Our muscle cells are in a continual process of growth, called "anabolism," and teardown, called "catabolism." This is accomplished through a signaling process between growth hormones and protein-destroying enzymes. The aging process appears to make the muscles resistant to growth hormones, leaving them with just the signals from the protein-destroying hormones. Muscle loss is the inevitable result.
There are, however, a couple additional risk factors for developing sarcopenia.
Inactivity: The muscles need resistance to trigger the entire breakdown and rebuild cycle, and research shows you are never too old to build muscle!
Insufficient intake of protein: Studies show that alarming numbers of seniors have protein deficiencies. This is likely because of the physical effort of cooking and chewing required of protein. Consuming enough protein is essential for normal, healthy muscle mass because protein is made of amino acids, the building blocks of muscle.
Inability to digest and absorb protein: Many seniors cannot absorb some nutrients as easily as they did in their younger years.
To read more about the symptoms and what you can do now to prevent muscle loss, click here to read our blog.
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