And how to get it back if you’ve lost it

After about the age of 30, we start to lose muscle mass, a condition called sarcopenia. The process can result in losses of 3% to 5% of muscle mass per decade. Some studies show that, after middle age, adults lose an average of 3% of their muscle strength every year. This continuing loss of strength limits their ability to perform many routine activities, increases the risk of injury, and contributes to the sagging skin we hate to see on our upper arms and legs. Ultimately, sarcopenia shortens life expectancy compared to individuals with normal muscle strength.

What causes sarcopenia?

In younger individuals, muscle mass is maintained by cellular processes that balance cell growth (“anabolism”) and cell breakdown (“catabolism”). Protein-destroying enzymes break down stressed or injured muscle tissue, while growth hormones signal its repair and replacement with new tissue.

With age, however, this balance can be disrupted and muscle growth (or maintenance) fails to keep pace with muscle catabolism. It is also suggested that age-associated changes to the immune system (both “immunesenescence,” the decline in immune function with aging, and “inflammaging,” a state of chronic inflammation over time) also contribute to sarcopenia, although the direct mechanisms remain unknown. Although a logical remedy might appear to be supplementation with human growth hormone (HGH), so far studies have not shown consistently that this is effective and may result in unwanted consequences. (Unregulated growth, for example, is an attribute of cancer cells.)

Yet, even if science cannot fully explain how we lose muscle mass and strength with age, the science is clear that we can take steps to minimize and even reverse it.

The first step is to exercise.

In addition to age, the number one cause of muscle loss is immobility, or a sedentary lifestyle. Muscle loss is literal proof of the adage, “Use it or lose it.”

Strength-training exercises are particularly effective for maintaining muscle mass. These can include resistance bands, lifting weights, or doing bodyweight exercises like squats, planks, and push-ups.

Weight-bearing exercises are especially recommended for women because, in addition to maintaining muscle mass, they help to strengthen bones and prevent osteoporosis. And, contrary to the advice typically given younger women, post-menopausal women are now advised to “lift heavy.” That’s because younger women aren’t always interested in “bulking up,” while older women are, to compensate for the mass they’re losing.

Weight-training confers other benefits in addition to bone strength and muscle maintenance. Muscle burns more calories than fat, even while resting, helping to counter the typical post-menopausal weight gain. Muscle mass also helps you stay hydrated. That’s because muscle is 76% water, whereas fat is only 10%. Strength training also helps with balance and agility—and even with mood and energy levels. Weight-lifting releases endorphins and increases the production of brain-derived neurotrophic factor (BDNF), leading to improved cognitive function and a more resilient brain.

Lifting weights also triggers a hormonal response, causing the body to release testosterone (yes, women need and produce it, too, although in far smaller quantities) and human growth hormone (HGH). Testosterone boosts protein synthesis, promoting muscle growth, while HGH assists in tissue repair and regeneration.

[NOTE: Some longevity experts recommend testosterone supplements to build muscle mass in older adults, even women, although at much lower doses. However, this treatment is by prescription only and so must be advised by your physician.]

The bottom line is that, even if you can’t lift weights, anything you do to move—and keep moving—is helpful. Walking, dancing, swimming, or playing a game of golf, tennis, or pickleball can all help keep your bones and muscles healthy. Higher-impact activities — like running, jumping rope, or doing jumping jacks — will do even more to boost bone and muscle strength.

Make sure you’re eating enough protein.

Post-menopausal women especially may be inclined to cut back on calories because the drop in estrogen that occurs with menopause not only speeds muscle loss, it often comes with fat gain. However, to prevent sarcopenia, scientists recommend consuming 25–30 grams of protein at each meal. This doesn’t necessarily mean eating more meat. Beans, lentils, nuts, eggs, and dairy products are also good sources of protein.

Three other nutrients that fight sarcopenia.

In addition to protein, studies show that supplementing the diet with creatine, Omega 3 fatty acids, and Vitamin D can help preserve—and even rebuild—muscle.

Creatine is a small protein produced by the liver that boosts muscle growth when combined with strength training. Although few people are creatine-deficient, several studies have shown that taking a daily 5-gram creatine supplement boosted muscle growth when combined with resistance (strength) training.

Omega 3 fatty acids, which are found in fish and fish-oil supplements, combined with resistance training, increased muscle strength more than resistance training without fish oil in at least one study. Part of this benefit may be due to the anti-inflammatory benefits of omega-3 fatty acids. However, research suggests that omega-3s might also signal muscle growth directly.

Vitamin D can increase muscle strength and reduce the risk of falling.

Reduce inflammation.

Studies show that chronic inflammation disrupts the body’s muscle repair cycle, resulting in reduced muscle mass over time. Of course, people with chronic illnesses such as cancer, COPD, IBS, kidney disease, lupus, or rheumatoid arthritis may not be able to exercise vigorously—and are likely to experience more sarcopenia as a result. Nevertheless, most of us are subject to chronic inflammation these days due to Cultural Stress, the 24-hour stress of modern living. Therefore, in addition to exercising (with weights if possible), eating enough protein, and reducing inflammation, it’s essential to:

Manage your stress.

Since chronic stress leads to chronic inflammation, which leads to muscle loss, both stress reduction and stress management are important strategies for reversing this trend. Fortunately, vigorous exercise not only builds muscle, it also relieves stress. So, get moving! You’ll burn calories, maintain muscle, slow sarcopenia, reduce inflammation, and feel so much better!

That’s #ModernWellness!