Combatting Age-Related Muscle Loss (Sarcopenia)

Why do we become weaker as we age?

As we age, our bodies undergo various changes that can impact our health and quality of life. One such change is sarcopenia, a condition characterized by age-related loss of muscle mass and strength. Sarcopenia affects millions of people worldwide, and can have consequences such as falls, fractures, and reduced mobility.

While the exact cause of sarcopenia is not fully understood, it is believed to be due to a combination of factors, including hormonal changes, inflammation, and lifestyle factors such as diet and physical activity. Though sarcopenia occurs in the natural aging process, this does not mean that it cannot be improved or even reversed! In this post, we will delve into the details of sarcopenia, including its causes, as well as the role of exercise and diet in preventing and managing sarcopenia.

So, if you are age 50+ and you are passionate about aging gracefully through the lifespan, or you have a loved one who is struggling with their function because of weakness, this post is for you. By understanding what sarcopenia is and how to address it, you can take control of your health and improve your quality of life. So, let's get started and learn more about this important topic.

Sarcopenia: Loss of Muscle Power

One of the hallmarks of sarcopenia is the preferential loss of type 2 muscle fibers. Type 2 muscle fibers are responsible for generating force and power, and they tend to fatigue more quickly than type 1 muscle fibers. As we age, the number of type 2 muscle fibers decreases, leading to a decline in overall muscle strength and power. Daily activities that involve primarily type 2 muscle fibers including standing up from a seated position, climbing stairs, lifting heavier objects, bracing for a fall, and reacting quickly to a loss of balance.

Why Does this Happen?

Research has shown that the loss of type 2 muscle fibers in sarcopenia is related to a number of changes in different systems as as we age as well as lifestyle factors.

1. Changes in the neuromuscular system. As we age, the connections between nerves and muscle fibers become less efficient, resulting in a reduction in muscle activation and force production.

2. Hormonal changes: As we age, there is a decline in the levels of several hormones, including testosterone, growth hormone, insulin-like growth factor 1 (IGF-1), and estrogen, all of which are important for maintaining muscle mass and function. This decline in hormone levels leads to increased adipose (fat tissue) and decreased muscle density, leading to a reduction in muscle mass and strength.

3. Inflammation: As we age, we see an increase in inflammatory markers in the body. Chronic inflammation can lead to the breakdown of muscle tissue and impair muscle regeneration, contributing to the loss of muscle mass and strength.

4. Mitochondria: Remember learning that the mitochondria was the powerhouse of our cells? Well this is true! As we age, there can be a loss in both the number of mitochondria and the functional capacity of the mitochondria. This can cause oxidative stress, which is an imbalance between free radicals and antioxidants in the body, can cause damage to muscle cells, leading to muscle wasting and weakness.

5. Diet: decreasing metabolism and protein intake: As we age, our metabolism slows down, which can make it more difficult for our bodies to build and maintain muscle mass. Additionally, decreased protein intake, which is common in older adults, can lead to a negative protein balance, where the body is breaking down more muscle than it is building. This can contribute to the loss of muscle mass and strength associated with sarcopenia.

6. Disuse: Use it or lose it! Research shows that time exercising decreases as we get older. When we consistently don’t use our muscles or move our bodies, muscle atrophy occurs, accelerating muscle loss and contributing to sarcopenia.

What to do about it

While the loss of type 2 muscle fibers is a natural part of the aging process, it can be exacerbated by factors such as a sedentary lifestyle and poor nutrition, as mentioned above. Fortunately, there are steps that can be taken to prevent or slow down the loss of muscle mass and strength associated with sarcopenia. Exercise, both resistance training and endurance training, has been shown to be effective in preserving muscle mass and function in older adults. Additionally, a diet rich in protein and other nutrients can help to support muscle health and function.

Resistance training: focus on power!

How do we hold on to our type 2 muscle fibers as we age? Resistance training is the number one answer- specifically focusing on power. Muscle power training involves performing resistance exercises at a fast pace, which has been shown to be effective in improving muscle power and reducing the risk of falls and injuries in older adults. Additionally, muscle power training can also stimulate muscle growth and improve overall muscle function, which can help prevent sarcopenia. Many older adults fear injury when it comes to resistance training. However, when done correctly, it is completely safe and plays a crucial role in maintaining independence through the lifespan.

Endurance training

How does endurance training help us hold on to muscle? Let’s not forget that sarcopenia is multi-system disorder. Cardiovascular endurance training, also known as aerobic exercise, can help prevent sarcopenia by improving overall fitness, reducing inflammation, and increasing muscle mass. Aerobic exercise, such as walking, jogging, or cycling, increases heart rate and breathing rate, which can improve cardiovascular health and increase oxygen delivery to the muscles. Regular aerobic exercise has also been shown to reduce chronic inflammation, which can contribute to the breakdown of muscle tissue and impair muscle regeneration. Additionally, aerobic exercise can help to improve muscle mass by increasing the production of hormones that promote muscle growth and repair, such as growth hormone and testosterone. Overall, aerobic exercise can help to improve overall physical fitness, reduce inflammation, and promote muscle growth, all of which can help to prevent or slow the progression of sarcopenia.

Nutrition: Protein

Is your diet supporting muscle growth? Enough protein in the diet is key to building and maintaining muscle as we age. According to research, a significant proportion of older adults do not meet the recommended daily intake of protein. A recent study found that over 40% of adults over the age of 70 did not meet the RDA for protein, while another study found that only 30% of adults over the age of 50 consumed the recommended amount of protein. Being conscious of the amount of protein you are getting in your diet and increasing it as needed could be a simple and very effective step in preventing sarcopenia and increasing muscle mass.

Recap

In conclusion, sarcopenia is a significant health concern for older adults that can impact quality of life and increase the risk of falls and disability. Fortunately, there are several lifestyle factors, including exercise and diet, that can help prevent or manage sarcopenia. Resistance training, especially muscle power training, is effective in building and maintaining muscle mass and strength. Cardiovascular endurance training can also help prevent sarcopenia by improving overall fitness and reducing inflammation. Adequate protein intake is also essential for maintaining muscle mass and function, and older adults should aim to consume at least 1.0-1.2 grams of protein per kilogram of body weight per day. A balanced diet that includes nutrient-dense foods, such as fruits, vegetables, and lean protein sources, can help ensure that older adults get the nutrients they need to maintain muscle health. By adopting a healthy lifestyle that includes regular exercise and a balanced diet, older adults can help prevent or manage sarcopenia and enjoy a better quality of life as they age.

Thanks for reading and remember that you can age strong!