Muscle loss may not be something at the top of your mind, but if you’re over the age of 30, it’s worth thinking about. In fact, losing muscle mass can have serious consequences. Find out why, and, most importantly, what you can do to keep those muscles in top form.
What is sarcopenia?
Muscle loss happens to everyone, but sarcopenia is when muscle is lost more quickly, resulting in a loss of strength and function. Sarcopenia can greatly affect your quality of life since you may no longer be able to do basic activities of daily life, such as cleaning, shopping, dressing, and walking. Weak muscles also hinder recovering from an illness or an injury. And as you get older, sarcopenia can lead to loss of balance, frequent falls, and disability.
While some people think that muscle loss is an issue just for older people, it can start when you’re much younger. Research indicates that muscle mass decreases approximately 3% to 8% per decade after the age of 30; the rate of muscle loss is even higher after the age of 60. According to Harvard Health Publishing of Harvard Medical School, unless you are doing regular strength training, you can “expect to lose 4 to 6 pounds of muscle per decade.” You may not see this reflected on your bathroom scale either. That’s because muscle gets replaced by fat.
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What causes age-related muscle loss?
The most common cause of age-related muscle loss is aging. Everyone loses some muscle mass over time, but the rate of muscle loss speeds up between the ages of 65 and 80, says the Cleveland Clinic. However, there are other causes of this condition, including:
- Lack of physical activity
- Obesity
- Insulin resistance
- Kidney disease
- Diabetes
- COPD (chronic obstructive pulmonary disease
- Cancer
- HIV
- Rheumatoid arthritis
- Lower levels of certain hormones, such as testosterone, growth hormone, and insulin-like growth factor
- Not consuming enough calories or protein to sustain muscle mass
- A decrease in the number of nerve cells that send signals from the brain to the muscles
Note that insulin resistance and diabetes are causes of muscle loss. That’s because insulin not only lowers blood sugars, it also promotes the growth of cells. When there isn’t enough insulin available or when insulin isn’t working as it should, muscle cells don’t grow, leading to a decrease in muscle mass.
What are symptoms of sarcopenia?
Signs and symptoms of sarcopenia include:
• Weakness
• Loss of stamina
• Difficulty doing daily activities
• Decrease in muscle size
• Walking slowly
• Osteoporosis
• Joint stiffness
How are muscle loss and sarcopenia treated?
The two primary treatments for muscle loss include lifestyle behaviors:
• Doing physical activity that includes strength-training
• Eating a healthy diet that provides sufficient calories and protein
There are no FDA-approved medications that are used to treat muscle loss or sarcopenia.
Can muscle loss and sarcopenia be prevented?
While we can’t completely prevent a loss of muscle, there are steps that we can take to maintain muscle mass and slow the progression of muscle loss. Here’s how:
Start strength training.
Also called resistance training, strength training is a must to help maintain and increase muscle mass. This type of exercise causes your muscles to contract against resistance from your own body weight, resistance bands, free weights, medicine balls, or weight machines.
Benefits: Besides increasing muscle mass, strength training helps strengthen bones, helps with weight management and blood sugar control, improves flexibility, helps you sleep better, and improves your balance.
How to get started: Check with your health care provider before starting a strength-training program. They may refer you to a physical therapist or exercise physiologist to help you get started and stay safe. You can do strength training from a seated position, too. Generally, the goal is to aim to do strength training at least two days a week.
For more strength training tips, visit the website of the Centers for Disease Control and Prevention (CDC).
Focus on healthy eating.
If you aren’t eating enough (meaning, taking in enough calories), you will likely lose muscle, along with fat. Here’s what to include in your eating plan, and why:
Carbohydrate: Carbs are not the enemy, even if you have diabetes. Carbohydrate helps to fuel exercise and physical activity. If you don’t eat enough carbohydrate, you could even end up losing muscle. And foods that contain healthy carbs, such as whole grains, fruits, and vegetables, contain fiber, vitamins, and minerals that help support overall health.
Protein: A healthy eating plan contains enough protein to help you keep the muscle that you have while adding some muscle that you’ve lost. The goal, though, is not to go overboard with protein. Depending on how active you are, you may need a little more, but it doesn’t mean you should start downing shakes loaded with protein powder. Aim to get your protein from lean meats, seafood, poultry, legumes, eggs, and lower-fat dairy foods, such as milk, yogurt, and cheese. Whole grains are another source of protein.
Fat: Fat is another energy source for the body. More specifically, fat helps to fuel longer-duration, low- or moderate-intensity exercise. Choose heart-healthy fats, which include fatty fish, vegetable oils, nuts, seeds, and avocados. Limit foods high in saturated fat, which include fatty meats, whole-milk dairy foods, fast foods, and sweet treats such as ice cream, cookies, and cake.
A registered dietitian can work with you to come up with an eating plan that helps you maintain or build muscle, as well as manage your blood sugars. Your primary care doctor can refer you to a dietitian. You can also find a dietitian in your area here.
Pay attention to your diabetes.
There are so many reasons to try and get your blood sugars as close to your target as possible, including preserving your muscle mass.
If you’re having trouble managing your diabetes, reach out to your provider or diabetes educator for help. It may be time to review your diabetes treatment plan, such as your medications, diet, and physical activity to figure out what can help.
Monitor your glucose levels, either with a meter or a CGM (continuous glucose monitor). Doing so can help you learn how food, activity, medication, and illness impact your blood sugars.
Stay on track with sleep.
As you start a strength training plan, don’t forget to get enough sleep.
Sleep helps your whole body recover and rebuild. Make sure you carve out time for at least eight hours of sleep each night.
If quality sleep evades you, let your provider know. You could have sleep apnea or restless legs syndrome. Depression, anxiety, and stress can interfere with sleep, too. Or it could be a simple fix such as getting a new mattress or pillow or making a point to go to bed earlier.
Want to learn more about weight training? Read “Resistance Training for Diabetes” and “Strength Training for Diabetes.”
