After turning 30, maintaining or building muscle mass becomes increasingly important, as muscle loss can gradually affect your overall quality of life. If not managed properly, decreased muscle mass can lead to mobility issues, a loss of independence, increased frailty, a higher risk of falls, and susceptibility to chronic diseases. Beyond strength and mobility, muscle mass also plays a vital role in metabolism, aiding in fat burning and energy production while lowering the risk of metabolic conditions such as insulin resistance and Type 2 Diabetes.
The medical term for age-related muscle loss is sarcopenia. While it tends to accelerate after the age of 75, the rate of muscle decline varies based on factors like genetics, lifestyle, and nutrition. Initially, loss of muscle tone and definition may be visible, but over time, symptoms include reduced strength, endurance, balance, and energy levels—tasks that were once effortless in younger years become more challenging.
What Contributes to Sarcopenia?
The precise cause of sarcopenia is not fully understood, but several biological and lifestyle factors are known to contribute. Changes in hormone levels, physical activity, and nutrition all play a role in this condition.
On a cellular level, aging leads to a decline in the number of muscle cells, resulting in reduced muscle contraction speed and force. This is likely due to a decrease in muscle fibers and changes in the cellular mechanisms responsible for calcium storage and regulation, which are essential for muscle function. Additionally, the composition of muscle fibers shifts over time, with a higher proportion of slow-twitch (type 1) fibers and a decline in fast-twitch (type 2) fibers, which are responsible for quick, powerful movements.
Hormones such as testosterone and growth hormone play a crucial role in muscle mass and strength. In men, testosterone levels naturally begin to decline around age 40, contributing to muscle loss. While menopause-related hormonal shifts in women primarily involve estrogen and progesterone, women also produce small amounts of testosterone, which helps preserve muscle mass. Although estrogen decline is linked to lower bone density, testosterone has a greater influence on maintaining muscle strength in both men and women.
Another contributing factor to sarcopenia is a decrease in physical activity and dietary intake. As people age, they often experience lower energy levels or reduced motivation to prepare balanced meals, leading to inadequate nutrition. Essential nutrients such as protein, vitamin D, and calcium are critical for muscle maintenance, but aging can impair the body's ability to absorb and utilize these nutrients effectively.
How to Preserve Muscle Mass
Although aging naturally affects muscle function, lifestyle and dietary habits can significantly impact muscle retention and strength. Implementing the following strategies can help combat muscle loss:
-
Strength and resistance training – Engaging in strength-based exercises, whether with weights, resistance bands, or body weight, is highly beneficial. Activities like swimming, yoga, and walking can also support muscle health at any age.
-
Balanced nutrition – Consuming high-quality protein from lean meats, fish, dairy, or plant-based sources is essential. Protein intake recommendations range from 0.8 to 1.8 grams per kilogram of body weight, depending on factors like age, activity level, and muscle-building goals. For instance, a 70kg person should aim for 56 to 126 grams of protein daily. Foods rich in calcium, such as almonds, sardines, and leafy greens, also contribute to muscle and bone health.
-
Sunlight exposure – Just 15 minutes of daily sun exposure helps maintain healthy vitamin D levels, which are essential for muscle function. To balance skin protection with vitamin D synthesis, it's best to get sunlight before 10 AM or after 3 PM.
-
Supplements – As the body's ability to process nutrients from food and sunlight declines with age, supplementation can help maintain adequate protein and vitamin D levels. HMB (beta-hydroxy beta-methylbutyrate) and vitamin D supplements, in particular, support muscle health and can be beneficial for preventing muscle loss.
By incorporating these strategies into your routine, you can help preserve muscle mass, maintain strength, and support overall well-being as you age.