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Many of us work diligently to protect our cognitive and bone health as we age. But another critical aspect of wellness that many overlook is age-related muscle loss, or sarcopenia, a silent progression that can significantly impact daily life and independence.<\/p>\n
In this article, we\u2019ll explore the causes of sarcopenia, and natural tips to stop age-related muscle loss and build a healthier, stronger future, as recommended by renowned neurosurgeon and athlete, Dr. Joseph Maroon<\/a>.<\/p>\n Sarcopenia is a natural part of the aging process. Studies show that, as we age, our bodies face challenges in synthesizing proteins efficiently, leading to a decline in muscle regeneration.<\/p>\n The mechanisms behind this change in protein synthesis are an area of ongoing research. But they\u2019re likely multifactored, influenced by:<\/p>\n Research suggests we experience a steady decline in muscle mass\u2013about 3 to 8% each decade\u2013starting at age 30, with the pace accelerating after age 60.<\/p>\n Age-related loss of muscle mass can drastically change our daily lives, making simple tasks like standing, walking, or grocery shopping a challenge. And it\u2019s not just about losing strength.<\/p>\n It\u2019s also about reduced endurance, leading to fatigue and a higher risk of falls and bone fractures. But by knowing where you stand and adopting the right habits, you can prevent and even reverse the effects of sarcopenia.<\/p>\n \u201cI\u2019m in the fourth quarter of life myself and working diligently to maintain my own muscle mass,\u201d Dr. Maroon says. \u201cThankfully, muscle mass is super easy to measure so you can forecast where you\u2019re headed.\u201d<\/p>\n The first step in age-related muscle loss prevention and reversal is finding out where you stand. To do this, Dr. Maroon recommends measuring the strength of your grip.<\/p>\n While some research suggests grip strength alone may not provide a complete picture of muscle mass, it\u2019s a great indicator\u2013especially in older adults. It can provide valuable insights into muscle function and overall health.<\/p>\n Beyond its role in assessing muscle health, greater grip strength is associated with a reduced risk of cardiovascular issues. Studies show that among those with high blood pressure, people with a stronger grip face lower risks of heart attacks and death from cardiovascular events.<\/p>\n \u201cYou can buy an inexpensive grip strength dynamometer online for about $20 that will give you a baseline,\u201d Dr. Maroon says. From there, some simple, impactful lifestyle shifts can improve your muscle health\u2013regardless of your age.<\/p>\n A balanced diet rich in lean proteins, fresh produce, and whole grains is essential for nurturing muscle strength and overall vitality.<\/p>\n Research has linked certain nutrients to age-related muscle loss prevention and management, including:<\/p>\n A diet laden with processed foods, excessive sugar, and unhealthy additives doesn\u2019t just harm your muscles. It\u2019s a recipe for inflammation and, therefore, a decline in overall health. So choose your meals carefully, and focus on natural, nutrient-rich options.<\/p>\n Since we lose the ability to process protein efficiently as we age, eating lots of high-quality proteins is not enough to stop age-related muscle loss.<\/p>\n Dr. Maroon says combining certain supplements with dietary protein is the key. Specifically, HMB (Beta\u2010hydroxy\u2010beta\u2010methylbutyrate) and vitamin D3 support the body\u2019s ability to synthesize protein and reduce protein breakdown. HMB is a compound derived from an essential amino acid called leucine.<\/p>\n A year-long study on adults over 60 revealed that the combination of HMB and vitamin D3 significantly improves muscle function and increases energy levels\u2013even in the absence of exercise.<\/p>\n However, added energy can inspire more motivation to exercise, which is also highly beneficial. HMB is most effective with higher energy workouts.<\/p>\n \u201cMany people stop exercising because they get older; what they don\u2019t realize is that they get older because they stop exercising,\u201d Dr. Maroon cautions.<\/p>\n Physical activity is key, not just for muscle strength and mass, but also for mental sharpness\u2013especially in seniors. A balanced exercise regimen that benefits muscle health includes:<\/p>\n Experts recommend 150 minutes of moderate exercise weekly, including strength-training activities twice a week.<\/p>\n Dr. Maroon points out that toxins can also be detrimental for muscle health. Some common ones to avoid are:<\/p>\n These toxins can interfere with muscle regeneration and even response to certain medical treatments, such as chemotherapy. For example, many harmful compounds in cigarette smoke exacerbate conditions like sarcopenia by increasing the presence of harmful toxins in the body.<\/p>\n So reducing your exposure to these toxins is an essential step in protecting your muscle health.<\/p>\n Prioritize age-related muscle loss prevention and management<\/p>\n Age-related muscle loss is a natural part of growing older. But it doesn\u2019t need to define your later years. You can retain your strength and vitality with a comprehensive, holistic approach that encompasses nutrition, supplementation, physical activity, and overall clean, healthy living.<\/p>\n \u201cEverything you do in your life involves your muscles,\u201d Dr. Maroon says. \u201cAllowing them to gradually diminish jeopardizes your ability to live life on your terms.\u201d So take good care of your muscle health, and dramatically improve the quality of your golden years.<\/p>\n References:<\/p>\n How to Protect Against Age-Related Muscle Loss<\/a><\/p>\n Sarcopenia in older adults \u2013 PMC<\/a>.<\/p>\n SARCOPENIA: ITS ASSESSMENT, ETIOLOGY, PATHOGENESIS, CONSEQUENCES AND FUTURE PERSPECTIVES \u2013 PMC<\/a><\/p>\n Muscle tissue changes with aging \u2013 PMC<\/a><\/p>\n How can strength training build healthier bodies as we age?<\/a><\/p>\n Effects of Physical Activity and Inactivity on Muscle Fatigue \u2013 PMC<\/a><\/p>\n Clinical definition of sarcopenia \u2013 PMC<\/a><\/p>\n A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults \u2013 PMC<\/a><\/p>\n The association of grip strength with cardiovascular diseases and all-cause mortality in people with hypertension: Findings from the Prospective Urban Rural Epidemiology China Study \u2013 ScienceDirect<\/a>.<\/p>\n Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants \u2013 PMC<\/a><\/p>\n Correlation between hand grip strength and regional muscle mass in older Asian adults: an observational study | BMC Geriatrics<\/a><\/p>\n Nutrition and Sarcopenia\u2014What Do We Know? \u2013 PMC<\/a><\/p>\n Nutritional Recommendations for the Management of Sarcopenia \u2013 PMC<\/a>.<\/p>\n Advances in nutritional supplementation for sarcopenia management<\/a><\/p>\n Long Chain Polyunsaturated Fatty Acids \u2013 an overview | ScienceDirect Topics<\/a><\/p>\n Nutrition and Sarcopenia: A Review of the Evidence and Implications for Preventive Strategies \u2013 PMC<\/a><\/p>\n Nutrition and cognitive health: A life course approach \u2013 PMC<\/a><\/p>\n Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease<\/a><\/p>\n Exploring the Relationship between Micronutrients and Athletic Performance: A Comprehensive Scientific Systematic Review of the Literature in Sports Medicine \u2013 PMC<\/a><\/p>\n Chronic inflammation in the etiology of disease across the life span | Nature Medicine<\/a><\/p>\n Chronic Inflammation \u2013 StatPearls \u2013 NCBI Bookshelf<\/a><\/p>\n Calcium and Vitamin D: Skeletal and Extraskeletal Health \u2013 PMC<\/a>.<\/p>\n Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials<\/a><\/p>\n Long-term Effects of Calcium \u03b2-Hydroxy-\u03b2-Methylbutyrate and Vitamin D3 Supplementation on Muscular Function in Older Adults With and Without Resistance Training: A Randomized, Double-blind, Controlled Study \u2013 PMC<\/a><\/p>\n Small-Scale Randomized Controlled Trial to Explore the Impact of \u03b2-Hydroxy-\u03b2-Methylbutyrate Plus Vitamin D3 on Skeletal Muscle Health in Middle Aged Women \u2013 PMC<\/a><\/p>\n Mechanism of Action and the Effect of Beta-Hydroxy-Beta-Methylbutyrate (HMB) Supplementation on Different Types of Physical Performance \u2013 A Systematic Review<\/a><\/p>\n Health benefits of physical activity: the evidence \u2013 PMC<\/a><\/p>\n Role of exercise in age-related sarcopenia \u2013 PMC<\/a><\/p>\n How exercise influences the brain: a neuroscience perspective \u2013 PMC<\/a><\/p>\n Physical Activity and Brain Health \u2013 PMC<\/a><\/p>\n Uraemic toxins impair skeletal muscle regeneration by inhibiting myoblast proliferation, reducing myogenic differentiation, and promoting muscular fibrosis \u2013 PMC<\/a><\/p>\n Forcing the vicious circle: sarcopenia increases toxicity, decreases response to chemotherapy and worsens with chemotherapy \u2013 ScienceDirect<\/a><\/p>\n Sarcopenia and chemotherapy-mediated toxicity \u2013 PMC<\/a><\/p>\n The Association Between Smoking and Renal Function in People Over 20 Years Old \u2013 PMC<\/a><\/p>\n Clinical relevance of sarcopenia in chronic kidney disease \u2013 PMC<\/a><\/p>\nUnderstanding age-related loss of muscle mass<\/h2>\n
The biology of sarcopenia<\/h3>\n
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Aging and sarcopenia\u2019s impact on daily life<\/h3>\n
How to stop age-related muscle loss naturally<\/h2>\n
Measure your grip.<\/h3>\n
Eat mindfully.<\/h3>\n
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Take a supplement for muscle health.<\/h3>\n
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Keep moving.<\/h3>\n
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Avoid toxins.<\/h3>\n
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