Causes of muscle loss as we age
“Muscle loss is mainly due to a decline in anabolic hormones, such as testosterone and growth hormone, which stimulate muscle growth and repair,” says Dr. Hitesh Garg, Head of Orthopedic Spine Surgery, Artemis Hospital, India.
Additionally, age-related changes in muscle fibers, decreased physical activity, and decreased protein intake can also lead to muscle loss.
Preventing muscle loss is important for maintaining strength, balance, and overall function in older adults. It can help reduce the risk of falls, fractures, and disability. Furthermore, maintaining muscle mass can improve quality of daily life.
Diet
“A balanced diet plays an important role in maintaining muscle mass,” says Dr. Garg, while adequate protein intake is essential for muscle repair and growth.
Complete proteins, found in animal sources such as meat, fish, eggs and dairy, are particularly beneficial. Plant-based protein sources, such as beans, lentils, tofu and tempeh, can also be included in a healthy diet.
Additionally, consuming enough calories is important to support muscle growth and recovery. This is especially true for older adults. Staying hydrated is important for overall health and can help prevent muscle fatigue.
Exercises
The most effective way to slow and reverse muscle loss in older adults is to keep your muscles active. Some physical activities that help prevent and reverse muscle loss include: resistance training (squats, push-ups, sit-ups, resistance band exercises, weights), aerobic exercise, balance training (yoga, tai chi), running or walking.
Sleep
What many people don’t realize is that getting enough quality sleep can benefit muscle health. Dr. Garg adds that getting enough sleep is essential for muscle recovery and growth. This includes aiming for 7-9 hours of sleep each night. Getting enough sleep is thought to help your body produce growth hormone and other substances that support muscle tissue. It can also help your body build new proteins that are necessary for muscle recovery and growth.
