Written by Diana Arundell – university qualified Naturopath
Muscle mass quality and quantity peaks for most people in their 30s. Once in our 50s, 10% of the population will notice a difference in muscle size and strength, and by the time we are in our 80s most people will have lost up to 40% of muscle mass and strength. Sarcopenia is the degeneration in the number and size of skeletal muscle fibres. Sarcopenia can be further divided into primary or secondary sarcopenia. Primary sarcopenia is associated with the natural ageing process and/or inadequate physical activity. Secondary sarcopenia is a result of another condition such as diabetes, autoimmune or other inflammatory diseases.
Loss in muscle size naturally leads to loss of strength and weakness, which if severe, can lead to poor posture and poor balance, which can significantly affect quality of life. Issues that may develop due to sarcopenia include inability to independently carry out daily tasks/activities as well as an increased risk of falling and fracture.
As much as sarcopenia is associated with the ageing process, it’s also affecting younger people due to poor dietary and lifestyle choices. Unfortunately, even active people will lose muscle mass as they age, however exercise and good nutrition can significantly reduce the speed at which this can happen.
Ultimately muscle loss is accelerated by physical inactivity and poor nutrition. Inactivity can be a result of choice or for others due to disability, so they are unable to maintain adequate physically activity. Short periods of bed rest even for a few days can accelerate muscle degeneration, so daily activity is encouraged and can be done without leaving the house if necessary. Once muscle wasting has occurred it can take weeks to regain muscle and physical activity is essential for the process. (See next page for ideas to promote muscle development and maintenance).
Poor nutritional quantity or quality intake and malabsorption issues can also lead to inadequate fuel for muscle maintenance and growth. Muscle loss isn’t limited to lean people as obese individuals can be at risk of sarcopenia due to poor nutrition and inactivity. Due to poor diet and lifestyle choices, sarcopenia can co–exist with osteoporosis (low bone mineral density) which can lead to a combination of issues and may be referred to as ‘osteosarcopenic obesity’.
Good quality protein needs to be consumed on a daily basis to support muscle maintenance as well as maintaining good digestion and absorption. Lean animal products such as meat, dairy and vegetarian options such as legumes, beans, tofu, nuts, seeds and combining grains are all good protein options. Suboptimal digestive function, especially suppressed or low stomach acid function, can reduce the absorption of protein and other minerals such as calcium, iron and zinc which are essential for muscle growth and bone mineral density.
When dietary targets cannot be met, supplementation can be useful. Bioactive collagen peptides are a good source of protein and can help contribute to tissue building/repair and promote the growth and maintenance of muscle mass. Creatine monohydrate and beta–hydroxy beta–methylbutyrate (HMB) have been shown to improve muscle mass volume/strength and reduce muscle atrophy when trialled against placebo both in athletes and also convalescing people. These can be easily added to smoothies and are best prescribed via a qualified natural health professional trained in nutrition.
Ideas to promote muscle development and maintenance:
- Keep leg muscles strong by walking more and choosing to take the stairs rather than the elevator or escalator whenever possible. Pack some weights or a heavy water bottle in your bag to add load to the muscles.
- Don’t rely on arm rests to get out of chairs. Engage the quadricep muscles in the thighs to lift up and out of a chair.
- At home exercise routines can include squats or lunges to work the quadricep muscles in the legs, using hand weights for upper body strength or utilising an ‘exercise band’ to work all body parts.
- Setting aside 15mins per day of strength exercise can make a big difference to encouraging muscle maintenance and suppleness.
- Yoga and Pilates classes utilise natural body weight as resistance to build and maintain muscle mass and are low impact.
- There are many free apps that act as a person trainer to encourage regular activity, and these can be carried out in the comfort of your own home and it’s not weather dependant.
- Engaging an exercise physiologist or personal trainer one–on–one or in a small group can be motivating and helpful, especially if injury is a concern.
Prevention is easier than cure so take a moment to check in with how you are currently taking care of your skeletal muscle and how you can improve or maintain this precious muscle mass to carry you through your life.
For further information or to make an appointment please contact Diana Arundell at Avoca Naturopath on 0410 465 900.
Diana Arundell, university–qualified Naturopath and Nutritionist. She has a special interest in fertility, digestive health, immune function and mental health. She was a lecturer of nutrition at Macquarie University for 10 years and currently consults from her Avoca Naturopath clinic.