Sarcopenia......sound hideous? What is it you ask?.....
Updated: Oct 14
A topic I frequently discuss with clients. Unfortunately, it happens to just about everyone however keep in mind, that for the greater part of it, your health IS in your hands and the choices you make.
Generally, muscle loss begins around age 50, and about 50 percent of adults will experience it by their 80th birthday.
That said, according to Harvard Health Publishing, people lose as much as 5 percent of their muscle mass per decade after they hit age 30.
5 Causes of Sarcopenia:
2. Poor Nutrition
3. Decrease in Muscle Fibers
4. Changing Hormones
5. Increased Inflammation
Why You Should Try to Maintain Your Muscle:
Sarcopenia can be dangerous. It can make you more frail and put you at increased risk of falling or other injuries.
How to Prevent Sarcopenia
Its never too late to do something about it.
1. Stay Active
An inactive lifestyle speeds up the muscle-loss process. One of your best defenses, then, is staying active.
Prioritize activities that increase blood flow and oxygen to your muscles, strengthen the brain-to-muscle connection and help you maintain range of motion in your hips and shoulders.
2. Prioritize Protein
Protein is the macronutrient that promotes growth and development and older people usually don't get enough of it.
3. Pay Attention to Vitamin D
"Vitamin D is the most prominent nutrient deficiency for older adults, and depleted vitamin D levels are associated with decreased muscle strength,"So do some of that exercise in the sunshine.
4. Embrace Progressive Resistance Training
As is, don't be afraid to make your workouts more difficult as you get stronger with more weight, more reps or more sets.
Be patient, however. It could take six to eight weeks to see results, and these results rest on your diligence, effort, focus and, most importantly, routine.
"Your success will depend on your consistency, appropriate challenge and frequency,"
So get up, get out and in the words of someone famous, 'embrace the day'! It is your life to live.
The information in this blog was reproduced from an article on livestrong.com. That link will take you to the whole article and the greater detail.