The loss of muscle mass or “sarcopenia” is a natural part of aging, which, according to the health.harvard.edu article, “A Guide to Combatting Sarcopenia and Preserving Muscle Mass As You Get Older,” begins around age 30 and depletes muscle mass 3% to 5% each decade. To minimize these changes, seniors can take steps to build muscle mass, improve strength, and maintain an independent lifestyle.
Step 1: Increase exercise
It may seem like a rite of passage to slow down in retirement, but experts recommend that maintaining an exercise routine that includes strength training (aka resistance training) can build muscle mass and strength and help keep obesity at bay.
As noted in the nia.nih.gov article, “How Can Strength Training Build Healthier Bodies As We Age?,” unlike aerobic exercises like walking and biking, strength training, such as weightlifting, requires muscles to contract, which sets in motion complex chemical processes that build muscle mass and strength.
Strengthening muscles helps strengthen bones, which also naturally lose mass over time. According to the brownhealth.org article, “The Benefits of Strength Training for Musculoskeletal Health,” strength training puts stress on bones which makes them stronger and denser. Strength training can help seniors avoid osteoporosis and even rebuild bone strength in those already diagnosed with the condition.
Step 2: Revamp nutrition for muscle mass
All the physical changes that occur during aging require a new look at nutrition, especially protein intake. Protein is essential to strong muscles but aging decreases the body’s ability to use protein efficiently. As a result, seniors need to consume more protein to maintain, build, and strengthen muscles.
To understand how much protein should be included in a daily diet, the health.usnews.com article, “Protein Needs for Older Adults: How Much and Best Foods,” explains that older adults should consume 1.0–1.2 grams per kilogram of body weight every day. Animal-based proteins are the most complete sources and include eggs, fish, poultry, dairy, and lean meat. Plant-based proteins are also excellent choices and include legumes, soy, nuts, seeds, and whole grains. Protein is also available in liquid and powder form.
While protein is important, the aarp.org article “8 Foods to Protect Your Muscles as You Age” notes that other basics like fruits and vegetables should also be on the menu. For example, antioxidant-rich sweet potatoes, tomatoes, and red bell peppers and cruciferous vegetables like cauliflower, broccoli, cabbage, and Brussels sprouts may protect muscles during aging. To estimate grams of protein in different foods, check out the hopkinsmedicine.org document “Protein Content of Common Foods.”
Step 3: Consider supplements for senior health
Many nutrients are also available as supplements. According to the paper “Advances In Nutritional Supplementation for Sarcopenia Management” published in the journal “Frontiers in Nutrition” in 2023, the following supplements may help manage sarcopenia.
Vitamin C – Is not synthesized in the body but is naturally available in many fruits and vegetables and in supplements. The recommended dose is 45 to 90 mg/day and an additional 35 mg for smokers.
Vitamin D – Is synthesized in the body only when exposed to direct sunlight and is available in some foods and as supplements. It is essential for bone health and to prevent muscle cramps. The recommended dose is 800-1,000 IU/day.
Vitamin E – An antioxidant found in some foods and in supplements, vitamin E is involved in several bodily processes, including protecting cells from free radicals. The recommended dose is 400 IU/day.
Magnesium – Naturally abundant in the body and many foods, the mineral magnesium regulates nerve and muscle function. The recommended daily dose is 300 mg for men and 270 mg for women.
Calcium – The most abundant bodily mineral, calcium is available in many foods and as a supplement and is important for bone and muscle health. The recommended dose is 1,000–1,200 mg/day.
Leucine – An essential amino acid, leucine is found in many foods and can slow muscle tissue loss. The recommended dose is 2.5–2.8 g per meal.
Probiotics – Live microorganisms that research has shown to enhance muscle mass and strength. The recommended dose is 400 µg/day.
HMB – Converted in the body from leucine, HMB is thought to improve muscle mass. The recommended dose is 3 g/day.
Inorganic nitrate – Available in plant-based foods and supplements, research has linked it to a lower risk of sarcopenia. The recommended daily dose 3.7 mg/kg.
Collagen – A component of bones, muscle tissue, cartilage, tendons, and ligaments. The recommended dose is 50 mL/day.
Polyphenols – Found in plants and may increase bone and muscle mass. While there is no recommended daily dose, research has found 0.5-1.5 gm/day to be beneficial.
Always consult a physician before taking any supplements.
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