Muscle mass and strength decline naturally as we age. This loss affects our overall health, longevity and quality of life. Maintaining muscle mass improves balance, helps prevent falls, regulates blood sugar, boosts metabolism and is associated with decreased mortality from all causes, including cardiovascular disease and cancer. The process of muscle mass loss starts earlier than you might think; once we reach age 30, we begin to lose 3-8% of our muscle mass each decade. The rate of decline increases over the age of 60.
Multiple factors causer age-related muscle loss. Some factors are a natural consequences of aging, like a decrease in muscle-building hormones like testosterone, estrogen, growth hormone and insulin-like growth factor. However, other factors, such as physical activity and diet, are within our control.
EXERCISE
Regular exercise, resistance training in particular, is vital to maintaining muscle mass. This can include weightlifting, bodyweight exercises or resistance bands. Not only will this stimulate muscle growth, but it will also improve bone density and overall health. Focus on all muscle groups and aim for three days per week, as muscles need time to repair after workouts.
In general, make a point to stay active and keep moving. The more time you spend sitting or lying down, the more muscle mass you will lose.
DIET
In addition to exercise, a diet of insufficient calories and protein also will result in diminished muscle mass. Protein is essential for muscle repair and growth, and many adults do not get an adequate amount in their diet. Older adults should aim to consume 0.5 -0.7 grams of protein per pound of body weight per day. Good sources of protein include unprocessed meats, fish, dairy, eggs, legumes and nuts. It is also important to consume adequate calories to prevent muscle breakdown and support overall energy needs.
HYDRATION
Hydration is an often-overlooked factor. As we age, our sense of thirst may decrease, leading to dehydration. Sufficient water intake is necessary for muscle function, recovery and growth. Aim to drink water throughout the day, especially before, during and after exercise.
SLEEP
Good rest also is so important! Inadequate sleep can cause inflammation and an increase in cortisol levels that can cause muscle loss. Inadequate sleep also results in decrease in muscle-building hormones. Try to get 7-9 hours of quality sleep each night.
Understanding what causes the natural decline in muscle mass and strength can help you to be proactive in building and maintaining yours, thus improving your overall health and quality of life.
