How to Stop Age-Related Muscle Loss

Many of us work diligently to protect our cognitive and bone health as we get older. But another critical aspect of wellness that many overlooks is age -related muscle loss, or sarcopenia, a silent progression that can significantly influence daily life and independence.

In this article we will investigate the causes of sarcopenia, and natural tips to stop age -related muscle loss and to build a healthier, stronger future, as recommended by the renowned neurosurgeon and athlete, Dr. Joseph Maroon.

Insight into age -related loss of muscle mass

Sarcopenia biology

Sarcopenia is a natural part of the aging process. Studies show that as we get older, our bodies are confronted with challenges in efficient synthesize of proteins, leading to a decrease in muscle regeneration.

The mechanisms behind this change in protein synthesis are an area of constant research. But they are probably multifacted, influenced by:

Reduced physical activity
Nutrition deficits
Emerging health problems
Inflammation
Changes in muscle and nerve interactions
Age -related changes in cellular function and hormonal balance

Research suggests that we experience a steady fall in muscle mass – about 3 to 8% each decade – at the age of 30, with the pace accelerating after the age of 60.

Aging and the impact of sarcopenia on daily life

Age -related loss of muscle mass can drastically change our daily lives, making simple tasks such as standing, walking or groceries a challenge. And it’s not just about losing strength.

It is also about reduced endurance, which leads to fatigue and a higher risk of traps and fractures. But by knowing where you stand and adopt the right habits, you can prevent and even reverse the effects of sarcopenia.

“I am in the fourth quarter of life itself and work diligently to maintain my own muscle mass,” says Dr. Maroon. “Fortunately, muscle mass is super easy to measure, so that you can predict where you are going.”

How you can naturally stop age -related muscle loss

Measure your hold.

The first step in age -related muscle loss and in order can be found where you stand. To do this, Dr. recommends Maroon to measure the strength of your hold.

Although some research suggests that grip strength may not give a complete picture of muscle mass, it is a great indicator – especially with older adults. It can offer valuable insights into muscle function and overall health.

Apart from his role in assessing muscle health, a greater grip strength is associated with a reduced risk of cardiovascular problems. Studies show that among people with high blood pressure people with a stronger grip lower risks of heart attacks and death due to cardiovascular events.

“You can buy a cheap grip strength dynamometer online for around $ 20 that you give a baseline,” says Dr. Maroon. From there, some simple, impactful lifestyle shifts can improve your muscle health – regardless of your age.

Eat consciously.

A balanced diet rich in low -fat proteins, fresh products and full grains is essential for feeding muscle strength and overall vitality.

Research has linked certain nutrients to age -related muscle loss and management, including:

Proteins (found in chicken, turkey, legumes and certain grains such as quinoa)
Vitamin D (found in salmon and reinforced drinks such as milk and 100% orange juice)
Antioxidants, such as vitamin C (found in citrus fruits, peppers and strawberries)
Long chains polyunsaturated fatty acids such as Omega-3 (found in fish, such as salmon and tuna)

A diet loaded with processed foods, excessive sugar and unhealthy additives not only damages your muscles. It is a recipe for inflammation and therefore a decrease in overall health. So choose your meals carefully and concentrate on natural, nutrient options.

Take a supplement for muscle health.

Because we lose the ability to process proteins efficiently as we get older, eating many high -quality proteins is not sufficient to stop age -related muscle loss.

Dr. Maroon says that combining certain supplements with dietary proteins is the key. In particular HMB (Beta -Hydroxy -Meta -Methylbutyraat) and vitamin D3 support the body’s ability to synthesize proteins and reduce the breakdown of proteins. HMB is a connection derived from an essential amino acid called Leucine.

An annual study in adults older than 60 showed that the combination of HMB and vitamin D3 improves muscle function considerably and the energy levels increases even in the absence of exercise.

Under non-researchers, those who used HMB+D experienced greater improvements in the physical function and tended to have a greater increase in strength than participants who took the placebo supplement, and they sustained this improvement for a year.
Exercise was not necessary to realize the muscle health benefits of HMB+D. Combining HMB+D and moderate resistance training did not take advantage of exercise or HMB+D alone.
HMB+D can also help people to feel more energetic.

However, added energy can inspire more motivation to practice, which is also very beneficial. HMB is the most effective with higher energy training.

Keep moving.

“Many people stop exercising because they get older; What they do not realize is that they get older because they stop exercising, “warns Dr. Maroon.

Physical activity is the key, not only for muscle strength and mass, but also for mental sharpness – especially in seniors. A balanced training regime that improves muscle health includes:

Strength training, such as lifting weights or the use of resistance tires
Cardiovascular exercises, including dancing, walking and cycling
Flexibility training such as stretching or yoga

Experts recommend 150 minutes of moderate exercises every week, including strength training activities twice a week.

Avoid toxins.

Dr. Maroon points out that toxins can also be harmful to muscle health. Some ordinary are to avoid:

Tobacco and cigarette smoke
Excessive alcohol
Indoor air pollution (the decline of indoor air quality due to harmful chemicals and substances)

These toxins can disrupt muscle regeneration and even response to certain medical treatments, such as chemotherapy. For example, many harmful compounds in cigarette smoke aggravate disorders such as sarcopenia by increasing the presence of harmful toxins in the body.

Reducing your exposure to these toxins is therefore an essential step in protecting your muscle health.

Giving priority to age -related muscle loss and management

Age -bound muscle loss is a natural part of aging. But it doesn’t have to define your later years. You can maintain your strength and vitality with an extensive, holistic approach that includes nutrition, supplementation, physical activity and generally clean, healthy living.

“Everything you do in your life includes muscles,” says Dr. Maroon. “Allowing them to gradually decrease your ability to lead life to your conditions.” So take good care of your muscle health and drastically improve the quality of your golden years.

References:

How to protect against age -related muscle loss

Sarcopenia in older adults – PMC.

Sarcopenia: its assessment, etiology, pathogenesis, consequences and future prospects – PMC

Muscle tissue changes with aging – PMC

How can strength training build healthier bodies as we get older?

Effects of physical activity and inactivity on muscle fatigue – PMC

Clinical definition of Sarcopenia – PMC

A review about aging, sarcopenia, falls and resistance training in community-in-life older adult-PMC

The association of grip strength with cardiovascular disease and death for all causes in people with hypertension: findings of prospective national epidemiology China Study scienceirect.

Associations of grip strength with cardiovascular, breathing and cancer results and all cause of mortality: prospective cohort study of half a million British biobank participants – PMC

Correlation between handle strength and regional muscle mass in older Asian adults: an observational study | BMC Geriatrics