Most people are familiar with the term "osteoporosis" which describes the gradual age-related loss of bone. Less familiar to most of us, is the term "sarcopenia" which is the age-related loss of strength, function and bone mass. Symptoms of sarcopenia include, becoming weak, walking slowly, and falling more easily. In addition, sufferers of sarcopenia are less likely to recover from illnesses and more likely to die,
Michael J. Grossman, MD, a specialist in antiaging and regenerative medicine in Irvine, California, writes that this disease "generally starts at age 40. By the time you're 50, you're losing 1% to 2% of your muscle mass every year." Besides the symptoms of sarcopenia listed above, those having this age-related muscle loss have more fat which can produce inflammation causing such chronic diseases as cancer and heart disease. Having less muscle, means a person burns less blood sugar (glucose) so you are at greater risk for developing or controlling diabetes.
Dr. Grossman recommends a protein rich diet which includes a four ounce serving of chicken, turkey, fish or lean beef. In addition, he recommends supplements including a daily vitamin D supplement in the 3,000 to 5,000 IU (international units) level,, 1,000 mg (milligrams) of omega- fatty acids with 400 mg of EPA and 300 mg of DHA taken twice daily and if you are exercising, three grams of the amino acid Creatine. He recommends finding a doctor trained in antiaging medicine and bioidentical hormone replacement therapy to test hormone levels.
To stop or reverse muscle loss, you should be doing both aerobic and resistance exercise. Besides walking for lower-body strength, upper body strength can be increased with exercises such as ballroom dancing or playing tennis. Lifting weights or resistance bands can also be used to strengthen the different muscle groups.
If you are concerned about losing muscle mass or strength and functioning of your muscles, you may need to get motivated to add these recommendations into your lifestyle. Hypnotherapy can be a valuable too to strengthen your muscles and BE WELL.