Sarcopenia, the scourge of aging

Frailty

Sarcopenia is the scourge of aging.

It is the process of losing muscle mass and strength that begins some time around the age of 40.

Sarcopenia can greatly impact your quality of life by reducing your ability to perform normal tasks such as carrying groceries and climbing stairs.

If left unchecked, it can lead to the loss of your independence and the need for long-term care.

Sarcopenia is a major factor in increased frailty, falls and fractures.

These conditions can lead to hospitalizations and surgeries, which in turn open the door to potential complications, including death.

As mentioned, the process of losing muscle mass begins around the age of 40.

In the initial decade after the process begins, you can lose about 3% to 5% of your muscle mass.

Over time, the process accelerates.

Sarcopenia involves both the loss of the size of the muscle fibers and actual tissue loss.

Once the tissue has been lost, it is virtually impossible to replace it.

Sarcopenia occurs as a result of changes that occur in the body over time.

One such change is the reduction in the amount of protein the body will synthesize.

Also, there tends to be a reduction in the amount of testosterone and insulin growth factor produced by the body.

These issues lead to smaller muscle fibers.

Some of the major symptoms resulting from sarcopenia include…

• Loss of stamina
• Difficulty performing normal activities
• Slow movements
• A decline in balance
• Decrease in muscle size

While aging is the primary factor that brings about sarcopenia, there are other risk factors that can make the condition worse, including…

• Physical inactivity
• Obesity
• Chronic disease such as diabetes, COPD, kidney disease and cancer
• Rheumatoid arthritis
• Insulin resistance
• Reduced hormone levels
• Inadequate nutrition

How to slow the process of sarcopenia

The good news is that you can slow and even reverse the process of sarcopenia depending upon when you get started.

How?

Strength training/muscle building, increased daily activity and proper diet.

Even if you are in your 50s or up to mid-60s, you can put on significant muscle mass through proper training and diet.

This ability diminishes over time, particularly among sedentary people.

However, even if you have been sedentary, or simply never did any strength training, you can gain significant strength at an advanced age.

I’ve seen trainees begin after 80 and improve their strength quite a bit, and that allows them to maintain their independence.

However, if they had started much sooner, they would be much stronger and likely able to perform activities besides just those in their daily routines.

Therefore, if you are closing in on 60, you will want to get started on a legitimate strength and muscle building program ASAP.

With this in mind, I encourage you to check out my 12 Month Strength and Muscle Program.

I’ve put all of my research into that program to help people make significant gains in strength and muscle mass, which will lead to a higher quality of life down the road.

Thanks for reading!