Muscle mass loss, or sarcopenia, occurs naturally as we age. By the time you’re in your 70s, you can expect to lose up to 40% of your muscle mass. If you don’t want this to happen to you, there are things you can do to prevent it and even help keep your muscles from wasting away as quickly as they otherwise would. If you’re worried about muscle loss because of aging, read on for the best tips for preventing sarcopenia in seniors, slowing the process down, and potentially even stopping it!
Aim to Exercise Three Times Per Week
As you age, your body loses muscle mass. When you do not use muscles, they deteriorate. Thus to maintain or build muscle mass, it is important to exercise regularly. If possible, three times a week at moderate intensity is recommended for people over 60 years of age to prevent sarcopenia. Strength training exercises can be done with resistance bands and light dumbbells, so there is no need for fancy equipment or gym memberships. If your joints are sensitive to impact activity, you can also perform low-impact aerobic exercises like swimming or water aerobics. Aerobic exercises which involve large muscle groups such as walking briskly on a treadmill or elliptical machine twice a week will help strengthen your heart and burn calories while preventing sarcopenia.
Watch Your Sodium Intake
We all know that sodium helps us maintain normal bodily functions, but we don’t always know that too much of it can cause muscle mass loss. When aging family members take in more sodium than they need, they retain water and increase their blood pressure. With increased joint and organ stress, congestive heart failure patients and hypertensive patients must limit their sodium intake to avoid sarcopenia. In addition to cutting back on salt, aging family members should also aim to drink less alcohol and consume fewer fatty foods as both increase their risk of high blood pressure.
Maintain Healthy Levels of Vitamin D
The vitamin D receptor (VDR) and Vitamin D-binding protein (DBP) are expressed in skeletal muscle and other tissues. Adequate vitamin D can help Golden-age adults maintain healthy levels of phosphorus and calcium that are critical for maintaining strong muscles. Vitamin D also stimulates muscle cells to absorb calcium, which further contributes to bone health. But, as we age, our skin loses its ability to convert UV rays into vitamin D, so Golden-age adults need to get adequate levels through diet or supplements.
Don’t Fall Behind on Vitamins
As we age, our bodies don’t react as quickly to vitamins. To maintain a healthy diet in your golden years, it’s important to take a daily vitamin supplement. A good multivitamin will have enough of every vitamin and mineral you need for proper functioning, plus calcium and Vitamin D3 for bone health. Your doctor can tell you which brand they recommend.
Conclusion
Sarcopenia is not to be taken lightly. It’s important to take precautionary measures against it because it could mean making accommodations for a loved one who may no longer be able to live independently in their home. Lifestyle changes can not only prevent muscle mass loss in seniors, but they can also greatly reduce their risk of other health problems like diabetes and heart disease. With proper care, you or your elderly loved ones will lead happy and healthy lives for years to come!
