You probably notice how people slow down as they get older. They’re careful with every step they take. They may struggle to get up from a chair. Sometimes, they try to plan their activities, so they don’t have to climb many stairs.
The problem? In many cases, they have a condition called sarcopenia, which means they’ve lost muscle mass, quality and strength. They simply aren’t as strong as they used to be.
Sarcopenia is a natural part of the aging process. It might be more obvious in older people, but it starts — and you can start taking steps to slow it — much earlier. That’s important because it’s not just losing strength that’s a problem. People who lose muscle mass are at risk of having a reduced quality of life and a shorter life expectancy.
Kristina Balangue, MD, a geriatric medicine specialist with Banner – University Medicine, said it’s not just a problem for the older age group. You may start losing muscle mass around age 30 and the rate usually speeds up after age 60.
Why you lose muscle mass as you age
It’s common knowledge that your muscles weaken as you get older. But why? “It’s like a cauldron of soup with everything contributing to it,” Dr. Balangue said.
These factors can combine to reduce your muscle mass:
- The natural process of how cells die and regenerate changes.
- Inflammation increases, which contributes to muscle loss.
- You may gain fatty tissue more than muscle mass.
- You may not get enough protein, vitamin D or antioxidants.
- You may have chronic diseases that affect your health and strength.
- You’re more likely to decrease your activity level as you get older. Muscles lose strength and mass when they aren’t used.
Signs of sarcopenia
You lose muscle mass gradually, so it might not be apparent right away. Watch for:
- Weakness: You might notice it’s harder to lift things, get up from a chair, climb stairs or walk on uneven surfaces.
- Visible loss of muscle: You may see a change in your muscles’ appearance.
- Reduced endurance: You may find it harder to be physically active for long since your muscles get tired.
The dangers of sarcopenia
When you lose muscle, you also lose strength, balance and coordination. You have a higher risk of falls and fractures. “Significant falls and fractures may affect your long-haul function, independence and outlook in the years to come,” Dr. Balangue said. They can even be deadly.
With sarcopenia, it’s harder to be mobile and independent. You need strong muscles to do everyday activities like getting dressed, bathing and carrying groceries. Muscles are important for metabolism, so you may have trouble regulating your blood sugar levels and maintaining a healthy body weight.
How you can maintain your muscle mass as you age
“People feel that losing muscle is part of natural aging, so they don’t do anything about it. However, some things can be done to prevent its detrimental effects from affecting the quality of your life. Even if it’s a natural process, you can work to thrive around and with sarcopenia,” Dr. Balangue said.
Her top tip for staying strong as you age? “Keep yourself healthy.” Here’s what she recommends.
1. Get some exercise
The goal is to work up to 30 to 45 minutes a day of aerobic exercise, like walking, swimming or cycling, five days a week. “That can be daunting to somebody who hasn’t done anything before. But every bit helps,” Dr. Balangue said.
“Just walk around the house — start somewhere. You’ll start feeling better and improving your quality of life with a small change in activity. Adding a bit more every day is where progress comes from. The triumphs sometimes feel small, but they add up to a great result in time.” Even chores like vacuuming, sweeping, mopping and weeding can make a difference.
You’ll also want to include strength training with body weight, resistance bands or weightlifting twice a week to build and maintain muscle mass. Maintaining your flexibility with stretching, yoga or Pilates is important, too.
Talk to a health care provider before you start a new exercise routine, especially if you have any health conditions or concerns. Be sure to start slowly and work up to longer and more intense exercises over time.
2. Evaluate your diet
You may want to talk to your doctor or a nutritionist about what you’re eating. Many people choose a low-calorie diet if they’re trying to lose weight. But you need to have enough protein and fuel to build and repair muscle.
Include lean protein sources in your diet, like poultry, fish, lean meats, eggs, dairy products, legumes, tofu and beans. Along with protein, you’ll want to get enough vitamin D and calcium. Choose dairy products, leafy greens and fortified foods.
Be sure to drink plenty of water as well. Dehydration can affect how your muscles contract and lower your endurance. Staying hydrated brings nutrients to your muscles and helps remove waste products.
Talk to your provider about any issues that make good nutrition challenging. Dr. Balangue pointed out that as you age, you may lose your sense of taste, be less thirsty, not feel like eating much or have trouble swallowing. Your doctor or nutritionist can help you find foods that work within your limitations.
3. Manage existing diseases or health conditions
It can help to:
- Have a solid treatment plan that keeps chronic diseases like diabetes well controlled.
- Avoid smoking. When you smoke, less blood and oxygen reach your muscles, so they can’t work as well.
- Avoid or limit alcohol. Alcohol can interfere with how your muscles repair themselves and grow.
- Maintain a healthy body weight. People with obesity or a high body mass index can still have reduced muscle mass, and risks and complications are higher for people who have both conditions.
4. Get plenty of restful sleep
Your body repairs your muscles when you’re sleeping. Sleep also helps regulate hormones that are important for muscle growth.
Try to get seven to nine hours of quality sleep every night. Follow a regular sleep schedule and prepare to sleep with a relaxing routine like reading or listening to music. Keep your bedroom cool, dark and quiet.
5. Manage stress
Stress can make your muscles tense and stiff, so you’re less flexible and mobile. High levels of the stress hormone cortisol can make it harder for your muscles to recover after exercise.
It can help to:
- Practice relaxation techniques such as deep breathing, meditation or yoga.
- Get regular physical activity.
- Make time for hobbies and activities you enjoy.
Losing muscle can be a sign of a more serious problem
When you lose muscle mass, you may also lose weight. If you lose weight when you’re not trying to or lose too much too quickly, talk to your doctor. “It’s not always the number of pounds you lose. Sometimes, it’s the degree or the speed,” Dr. Balangue said.
If you are concerned about unexplained weight loss, sharing specifics with your doctor is helpful. For example, maybe you lost six pounds in two weeks. Or perhaps you dropped two dress sizes in a month.
That gives your doctor more information than simply reporting that you’re losing weight. Then your doctor can ask about other symptoms and evaluate whether your weight loss could be a sign of a health problem.
Sometimes, you might need the help of a specialist like a geriatrician who specializes in whole-body care. Geriatricians are specially trained to manage conditions like frailty, weight loss, poor appetite, slowing down and poor endurance in older adults.
The bottom line
It’s common to lose muscle mass as you get older. But by exercising, choosing the right foods, solving nutrition challenges and controlling your medical conditions, you can slow the loss and stay strong. Dr. Balangue encourages you to take a small step toward a stronger future. “The inspiration to do it is more than half the battle won,” she said.
If you would like to know more about how to slow sarcopenia, reach out to your health care provider or an expert at Banner Health.
