How To Live Longer, Healthier And Stronger

The fast-paced demands of your role as a founder and  leader make it easy to overlook changes in your body. Wait long enough - and you’ll start to wonder what happened…

As we pass the age of 30, we tend to lose 3-5% of our muscle mass per decade. This further accelerates between the ages of 65 - 80. This condition is known as sarcopenia. 

Given that muscle mass is inversely correlated with our longevity and impacts our energy, mobility and overall resilience - it’s critical that we prevent it. 

In this article, we’ll explore the causes of sarcopenia, how to identify it early, and strategies to prevent its effects through smart nutrition, targeted exercise, and lifestyle adjustments tailored to your busy life.

What is Sarcopenia?

Sarcopenia is a muscle-wasting condition that progresses with time.

It plays a key role in the "Frailty Syndrome" and is closely linked to diminished muscle strength. This can severely limit your physical abilities—leading to reduced mobility, greater risk of falls, and loss of independence.

1 out of 10 people over 60 years old find their lives compromised by Sarcopenia.

After the age of 80 years old, this number scales to 1 out of 2 people.

Although the numbers are concerning and sarcopenia affects many, it’s not an inevitable part of aging. Since it primarily develops from inactivity and poor habits, taking action early can help you prevent it. Discover how to protect yourself in the last section of this article.

Sarcopenia and Life Expectancy: Why Muscle Mass Matters More Than BMI?

Life expectancy is closely tied to physical health, with muscle mass playing a crucial role. Studies have shown that muscle mass is a better predictor of longevity and overall health than Body Mass Index (BMI), which simply measures the ratio of weight to height—while BMI can indicate general body composition, it does not differentiate between muscle and fat. 

Muscle mass, on the other hand, is directly linked to metabolic health, mobility, and the body’s ability to recover from illness or injury. 

Higher muscle mass is associated with a lower risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and osteoporosis, all of which can adversely affect your longevity and life expectancy. 

Causes and Risk Factors of Sarcopenia

Sarcopenia is a multifactorial condition—being influenced by a combination of lifestyle, genetic, and environmental factors. 

The primary causes include:

1. Aging: Aging results in a natural decline of muscle mass, since it naturally leads to a decline in the production of muscle protein and an increase in its breakdown

2. Physical Inactivity: A sedentary lifestyle accelerates  muscle loss. Spending all day sitting at a desk means your muscles aren’t being used, which can lead to weakness and shrinkage

3. Nutritional Deficiency: Not getting enough protein and essential nutrients can hurt your muscles' ability to repair and grow, making sarcopenia worse

4. Chronic Illnesses: Conditions like diabetes, heart disease, and chronic obstructive pulmonary disease (COPD) are linked to greater muscle loss

5. Hormonal Changes: Lower levels of hormones like testosterone and growth hormone, which are important for keeping muscles healthy, can speed up Sarcopenia

6. Inflammation: Chronic inflammation, common in aging and many diseases, can cause muscle breakdown and contribute to Sarcopenia

How can I know if I have Sarcopenia?

Diagnosing sarcopenia involves evaluating muscle mass, strength, and physical performance. Common methods include:

1. Dual-Energy X-ray Absorptiometry (DEXA): This imaging test measures bone density and body composition, including muscle mass.
2. Handgrip Strength Test: A simple and effective way to assess muscle strength. A lower handgrip strength often indicates Sarcopenia.
3. Gait Speed Test: This test measures how long it takes to walk a specific distance. A slower pace can indicate reduced muscle function.
4. MRI and CT Scans: These imaging methods provide detailed images of muscle mass and quality but are less commonly used due to cost and accessibility.

How do I  fight Sarcopenia?

Exercise and nutrition are key factors to combat sarcopenia:

Nutritional Interventions:

1. Increased Protein Intake:

Protein is essential for your muscle repair and growth. If you’re over 50, aim for a higher protein intake of 1.2 to 1.5 grams per kilogram of your body weight per day (0.55 to 0.68 oz per pound of body weight). If you’re an active person, target the higher end of this range. If not, aim for the lower end.

2. Leucine-Rich Foods:

Leucine is an amino acid that stimulates muscle protein synthesis. Include foods high in leucine, such as eggs, dairy, lean meats, and soy, in your diet to combat Sarcopenia.

3. Vitamin D:

Adequate Vitamin D levels are crucial for your muscle function and bone health. Supplementing with Vitamin D can help improve your muscle strength, especially if you’ve been diagnosed with a deficiency. This is particularly common when living in less sunny countries, especially during winter.

4. Omega-3 Fatty Acids:

Omega-3 fatty acids have anti-inflammatory properties and may help preserve your muscle mass. Be sure to include sources like fatty fish, flaxseeds, and walnuts in your meals.

The Role of Exercise and Resistance Training

Exercise, particularly resistance training, is the most effective intervention for combating Sarcopenia. Here are some key points to consider:

1. Resistance Training:

Engaging in exercises such as weightlifting, resistance bands, and bodyweight exercises (like squats and push-ups) helps you build and maintain muscle mass. Aim to workout at least 2 to 3 times per week, focusing on major muscle groups (e.g. your legs).

2. Aerobic Exercise:

While not as effective as resistance training for building muscle, incorporating aerobic exercises like walking, cycling, or swimming can help improve your cardiovascular health and endurance, which are important for your overall physical function and for keeping your muscles active.

3. Balance and Flexibility Exercises:

Adding activities like yoga or tai chi to your routine can enhance your balance and flexibility, reducing your risk of falls.

Additional Lifestyle Factors:

Other lifestyle factors that positively affect sarcopenia include:

1. Maintaining a Healthy Weight:

Excess body fat, particularly visceral fat, can contribute to inflammation and muscle decline. Achieving a healthy weight through diet and exercise is essential.

2. Getting Adequate Sleep:

Poor sleep quality is linked to muscle loss and impaired recovery. Aim for 7 to 9 hours of sleep per night to support muscle repair and overall health.

3. Minimizing Stress:

Chronic stress can lead to hormonal imbalances and inflammation, both of which can exacerbate sarcopenia. Stress management techniques like meditation, deep breathing, and regular physical activity can be helpful if this is something you struggle with.

Sarcopenia, while a significant concern, is not an inevitable part of getting older. By understanding the risk factors and implementing strategies like proper nutrition, resistance training, and maintaining a healthy lifestyle, you can combat muscle decline and preserve your strength and functionality well into later life.

If you’d like to work towards a better, healthier lifestyle for your future, the best way to do it is with a certified team on your back, working with you daily and making sure you have all the tools to safely incorporate activity and healthy eating into your lifestyle. Reach out to your coach and let’s start creating a better future for you and your family.