When Ray (not his real name) was in his mid-50s, he began experiencing knee pain after walking down a slope at his neighbourhood park. This was followed by bouts of pain and tightness behind his knee after running on the treadmill. His doctor advised him to do alternative cardio exercises like cycling to reduce the strain on his joints and muscles.
Adults aged 40 and above start to lose up to 8% of muscle mass every decade, and this rate of loss can almost double after age 70. A sedentary lifestyle and an unbalanced diet will significantly increase the rate of muscle mass loss, also known as atrophy.
Muscle mass impacts a person’s strength, energy, mobility, and overall health. The threat of age-related diseases such as sarcopenia – the progressive loss of skeletal muscle mass, strength and function – becomes real.
Sarcopenia can lead to physical disability, low quality of life, loss of independence, and even death. As muscle atrophy progresses, older people tend to reduce their physical activities, leading to further decrease in strength and endurance. This will significantly increase the risk of falls and fractures.
Sarcopenia can also lead to slower recovery from illnesses, which in turn results in frailty and longer hospital stays. It can cause a decline in one’s resting metabolic rate, which increases the risk of type-2 diabetes and dyslipidemia – unhealthy lipids in the blood such as triglycerides and low-density lipoprotein (LDL).
Muscle mass, strength and metabolic function are necessary for people to exercise and carry out daily activities. Studies show that one in five persons is at risk of low muscle mass. Women fare worse, with 25% having low muscle mass compared with 15.5% of men.
Building muscle strength
With the world’s fast-ageing population, sarcopenia is an increasingly important health issue. The lower limbs experience a greater loss of muscle mass and function compared with the upper, making it more difficult for the elderly to perform simple everyday tasks like climbing the stairs, lifting objects, or even getting up from a chair.
Ray stresses that it is important to keep the muscles strong. Muscle strength is one of the key indicators of overall health, and as mass declines, one faces a higher risk of disability and loss of independence.
Start taking active steps to build muscle strength, which can prevent broken bones, and tendon sprains and tears. Many athletes use muscle training to improve their athletic performance and reduce injuries.
While the natural ageing process can’t be reversed, one can minimise or slow down the process of muscle loss with exercise and complete and balanced nutrition. Choose the right ingredients to maintain or rebuild muscle. Avoid processed, sugary foods and focus on a balanced diet of lean protein, vegetables, fresh fruits, whole grains, legumes and healthy fats.
To combat atrophy, older adults need nearly 50% more protein than younger adults. The recommendation is to consume 1.2gm of protein for every 1kg of body weight, which translates to 72gm of protein for someone weighing 60kg.
Vitamin D plays a crucial role in muscle health as it supports bone density and muscle strength. Opt for eggs and oily fish like salmon and mackerel to boost your Vitamin D intake.
Finally, Ray says immobility due to prolonged illness and periods of decreased activity also increases the rate of muscle loss. If a muscle is not used, the body will eventually break it down to conserve energy.
Thus, regular exercise is an effective way to increase muscle mass and strength.
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