Ah, the joys of getting older! Our feet get bigger, we shrink in height, our noses and ears get bigger—basically, we become Hobbits and we can’t do much about any of this without the help of a plastic surgeon.
Fortunately, there are some physical changes that we can delay or even reverse. One of these is sarcopenia, which is age-related muscle loss. Sarcopenia is a decrease in both the number of muscle fibers we have and the size of those fibers. It can start as early as our 30’s (yikes!), and is almost certain by the time we reach 40. Sedentary people can lose 3-8% of their muscle mass per decade, and the rate of loss increases as we reach our 60’s and 70’s.
The symptoms of sarcopenia include weakness, loss of stamina, difficulty climbing stairs, and an increased risk of falling. As a result, people may become even less active because they are fearful of falling, and a downward spiral begins. Additionally, the loss of muscle can result in an increase in body fat because fewer calories are being burned.
Why does this happen? There are a number of things that contribute to sarcopenia. Let’s look at a few of the causes.
- Neurological changes Aging can result in a decrease in nerve cell signals from the brain to the muscles, resulting in decreased muscle function. The decrease in muscle function leads to atrophy (muscle wasting).
- Hormonal changes It’s probably not a surprise to you that aging brings changes in hormone levels, and those darned hormones are responsible for everything! Lower levels of growth hormones, testosterone and insulin-like growth factors are all responsible for reducing muscle mass.
- Metabolic changes Older adults have a lower ability to convert protein into energy, making it harder (though not impossible) to build muscle.
- Diet Many older adults take in fewer calories, either because they are concerned about gaining weight, or they have a loss of appetite. This reduced caloric intake means less protein, a building block of muscle tissue.
So, what can we do about sarcopenia? As noted earlier, this process can be delayed and even reversed. The key is (and this should be no surprise) diet and exercise. There are some drugs available to combat muscle loss, but drugs can have serious side effects and may be costly. The side effects of a healthy diet and regular exercise are awesome!!!
The primary treatment for sarcopenia is exercise, especially strength training. Studies show that a strength training program can help the neuromuscular system, the hormonal system and even the ability to convert protein to energy in as little as 2 weeks.
Progressive resistance training (PRT) is an ideal way to build muscle at any age. This means you should gradually increase your weights, reps and sets over time. When you lift the same weights for the same number of repetitions all the time, your body will acclimate to that routine and you may hit a plateau. It’s also a good idea change the way you work your muscles every now and then. For example, if you usually do a seated row on a machine, try doing a standing cable row or use a suspension cable such as TRX for an inclined version of the row. You can also do bent-over rows with dumbbells or kettle bells. Mix it up a bit, but always progress in weight, resistance and reps.
Now let’s look at diet. We know that a well-rounded diet with a variety of whole, fresh foods is best for optimal health. To combat sarcopenia, you need to get enough protein. Remember that older adults have a harder time converting protein to energy, so getting plenty of protein is especially important. What is plenty of protein? For the average adult, 0.36 to 0.6 grams per pound of body weight is recommended. For a 150-pound person, that range is 54 to 90 grams of protein a day. For older adults, very active people, and those who have sarcopenia, protein intake should be closer 0.7 grams per pound (that’s 105 grams for our 150-pound person). Protein should be consumed throughout the day, evenly spread out through your meals and snacks. Try to get protein from lean sources such as chicken, turkey, fish, Greek yogurt, or plant sources like tofu, lentils and chickpeas. See my post on 5 easy ways to use ground turkey for some simple ways to pack protein into your meals.
No matter your age, a good strength training program and a healthy diet will go a long way towards slowing down or reversing sarcopenia. Always speak to your healthcare provider before making major dietary changes or starting a new exercise program. A certified Personal Trainer can help you find the right strength training program, and she can help you progress safely. Now, go build some muscle!