As we age, our bodies undergo numerous changes, and one of the most significant is the decline in muscle mass, a condition known as sarcopenia. This age-related muscle loss can significantly hinder daily activities, such as walking up and down stairs, and increase the risk of falls and fractures. Understanding sarcopenia and how to combat it is crucial for maintaining quality of life as we age. Let’s explore the impact of sarcopenia and how you can help preserve muscle mass.
Loss of Muscle Mass and Sarcopenia
Lean muscle mass naturally starts to decline between the ages of 30-40 with up to 8% muscle loss per decade. That rate almost doubles to 15% after the age of 70. By age 80, individuals can lose up to 30% of their muscle mass, significantly impacting physical ability and increasing the risk of fall-related injuries.
Causes of Sarcopenia
Decreased protein intake/malnutrition and reduced physical activity from a sedentary lifestyle, injuries, and arthritis contribute to sarcopenia. Older adults often experience anabolic resistance, where muscle tissue does not respond as effectively to protein intake and exercise, leading to muscle mass decline. Additionally, aging reduces anabolic hormones such as testosterone, estrogen, and growth hormone, all crucial for muscle building.
The Impact of Sarcopenia
Sarcopenia can lead to several health issues, including:
- Increased risk of falls and fractures
- Decreased metabolism, mobility, and balance
- Decline in skeletal muscle
- Stiff joints, decreased bone density, and kyphosis (reduction of stature)
- Increased fat mass, associated with insulin resistance
How To Combat Sarcopenia
Building and preserving muscle mass through exercise and diet is crucial for managing sarcopenia. Resistance or strength training effectively increases muscle mass and reduces age-related muscle loss. This type of exercise forces muscles to work against resistance, strengthening them over time. Effective exercises include:
- Bodyweight exercises like pushups
- Resistance band exercises
- Lifting free weights such as dumbbells
- Using weight machines
Diet and Supplements
Exercise should be supplemented with a nutritious protein-rich diet to build and repair muscle. Protein-rich foods include nuts, beans, beef, poultry, fish, and eggs. CanPrev’s Collagen Muscle Tone has highly specialized collagen peptides (BODYBALANCE®) shown in clinical trials to decrease fat mass and increase lean body mass and muscle strength when combined with resistance training.
High-quality protein must have a balance of nine essential amino acids to provide the building blocks of protein. To support muscle protein synthesis, consider CanPrev’s Muscle Rescue, a patented blend of all nine essential amino acids (Reginator®), clinically proven to preserve and increase muscle tissue growth even without exercise. Reginator® showed an 800% increase in muscle strength while recovering from surgery vs. Standard Care Treatment. Muscle Rescue has twice the muscle-building action of whey protein and is a vegan precision blend, making it a perfect addition to your morning smoothie or mixed into water.
Lyle Sunada is a compounding pharmacist and NAMS Certified Menopause Practitioner specializing in hormone balancing and alternative medicine at Cloverdale Pharmasave. Everything mentioned in the article is available In-Store.
