Doctors call it “sarcopenia” and this age-related decline in muscle and strength, that most people can expect to deal with, begins shockingly early. By the time many folks are in their 40s the process has already begun. By the age of 80, up to 65 percent of muscle mass can be gone. Considering the fact that the bulk of the body is muscle and biochemically active, this can have serious health ramifications including frailty, vulnerability to falls, fractures, broken bones and loss of function, as well as metabolic disorders like diabetes, heart and autoimmune disease.
The best way to reduce or even reverse sarcopenia at any age is to stay nutriated. Dietary protein is critical, particularly connective tissue, aminos found in bone broth, organ meats and whey protein. You can also use supplemental amino acids, especially BCAA’s or branched chain amino acids and collagen components glycine, lysine and proline. Vitamin C is vital and sarcopenia can be a sign of deficiencies.
EFA’s are important too, especially omega-3s, which can help stimulate muscle synthesis and prevent its breakdown. Resistance training is important too. Lifting weights, exercise bands, dumbbell curls and body weight exercises like push-ups and chair lifts can be helpful.
Likewise, pilates and yoga and don’t forget to stretch daily. Not only can you improve flexibility and resilience, but you’ll also be improving blood flow, enhancing delivery of nutrients, oxygen and removal of toxins from muscle tissue and from cells.
