Sarcopenia

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We all hope to live a long time - but what good is a long life if we’re frail and need to rely on others? To live independently and actively as long as possible, it’s important to be aware of sarcopenia so we can try to prevent its development for as long as possible. Sarcopenia is the age-related loss of muscle mass and strength. As we age, most of us lose muscle more easily than we gain it. The more muscle we lose, the more likely we are to become frail and suffer from poor health.

We don’t usually have a choice of the ailments we will develop as we age; however, there are things we can do to make it less likely we will become frail and to stay independent as long as possible.​
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Here are two crucial steps we can start today to protect our muscle mass and stay strong.

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1. The first is to make sure we eat enough protein. Protein is needed to build and maintain muscle. While the RDA (Recommended Daily Allowance) is for 0.8 grams of protein per kilogram (2.2 pounds) of body weight, that is not enough protein to prevent muscle loss as we age. More recent research shows that we need at least 1.2 grams of protein per kilogram of body weight to maintain our muscle mass - and it’s possible we may need more protein than that. For example, if you weigh 160 pounds, you need at least 90 grams of protein daily to maintain your muscle mass.
2. The second important way to help maintain muscle is through resistance training. Walking, swimming, or running are not enough to maintain our muscles and prevent sarcopenia. We need to stress our muscles with weight machines, free weights, resistance bands, kettlebells, or even our own body weight. Ideally, do some kind of weight training 3 times a week. You may want to work with a trainer to develop an optimal resistance program that can help you build and maintain muscle without injuries. There are also many videos on YouTube you can use.

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If you try to eat at least 30 grams of protein with each meal, you’ll reach 90 grams of protein a day. If you’re trying to lose or maintain weight, it means being intentional about your food choices and concentrating on getting sufficient protein with each meal.

To put that in perspective, 3 ounces of chicken (about the size of your palm or a deck of cards) contains about 25 grams of protein. 4 ounces of shrimp contains about 19 grams of protein, and ½ cup of chick peas has about 7 grams of protein.

Animal proteins (meat, dairy, eggs) are generally used by the body more efficiently than plant proteins, but a combination of both is a great strategy. Try to eat sufficient protein at every single meal.

To stay strong and active, it’s important to pay attention to your protein intake and to stress your muscles with resistance training.

Let’s stay active as we age, and inspire other women as well.

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