The silent muscle thief: UNDERSTANDing and preventing Sarcopenia.
What is Sarcopenia and How to Prevent It as We Age.
Hi there! If you're like most of my clients, you might be wondering why everyday activities seem a bit harder as you get older. There's actually a scientific name for what's happening to our muscles - it's called sarcopenia. The good news is, I've got some fantastic strategies to help you stay strong and active.
What is Sarcopenia?
Sarcopenia is the progressive loss of skeletal muscle mass, strength, and function. It typically begins around age 40 and accelerates after 60. On average, we lose about 3-8% of our muscle mass each decade after our 30s.
While it's a natural part of ageing, factors like inactivity, poor nutrition, and hormonal changes can speed up muscle loss. Beyond just the physical effects, sarcopenia can lead to reduced metabolic health, slower recovery from illness or injury, and a higher risk of chronic diseases.
How to Prevent or Minimise Sarcopenia
1. Make Resistance Training Your Friend
Strength training is your best defence against muscle loss. Whether you're using weights, resistance bands, or your own body weight (think squats, lunges, and push-ups), these exercises stimulate muscle growth. Aim for at least two sessions per week targeting all major muscle groups.
2. Keep Moving
Besides resistance training, regular physical activity is crucial. Swimming at your local pool, cycling, walking, or yoga - it all counts. These activities help maintain functional fitness, improve balance, and support overall wellbeing.
3. Power Up Your Protein
Protein is essential for building muscle, and as we age, our bodies need more of it. Aim for 1.2-2.0 grams of protein per kilogram of body weight daily, depending on your activity level. Include quality protein sources like lean meats, fish, eggs, legumes, dairy, and if needed, protein supplements.
4. Sort Out Your Vitamin D
Living in Australia means we've got plenty of sunshine, but many of us are still low in vitamin D. This vitamin plays a crucial role in muscle function and bone health. While it's important to be sun smart, try to get some sunlight alongside vitamin D-rich foods like fatty fish and fortified products. Chat with your GP about whether you need supplements.
5. Maintain a Healthy Weight
Carrying extra weight can increase inflammation and speed up muscle loss, whilst being underweight might mean you don't have enough muscle reserves. Focus on balanced nutrition and regular exercise to maintain a healthy weight.
6. Prioritise Quality Sleep
Your muscles repair and grow during sleep. Poor sleep can slow recovery and contribute to muscle breakdown. Try to get 7-9 hours of quality sleep each night.
7. Consider Creatine
Creatine, a naturally occurring compound in our bodies, can enhance muscle strength when combined with resistance training. While it's not a miracle solution, research shows it can help preserve muscle as we age. Always check with your healthcare provider before starting any supplements.
Why This Matters
Taking steps to minimise muscle loss helps maintain your independence, reduces fall risk, and improves metabolic health. Strong muscles also support bone density and joint health, helping you stay energetic and active in the years ahead.
Final Thoughts
While ageing is inevitable, losing significant muscle mass doesn't have to be. With regular activity, good nutrition (especially protein), and consistent resistance training, you can take charge of your health and minimise sarcopenia's effects.
If you're over 40 and looking for personalised fitness or nutrition guidance, I offer tailored programmes designed to help you build strength, improve mobility, and feel your best at every stage of life. Let's work together to keep you strong, healthy, and doing the things you love!
Contact me to learn more and start improving your health span today!