Sarcopenia, a Greek term for “poverty of the flesh, ” describes the loss of muscle mass, function and strength from the ageing process. This results in a decreased quality of life, increased falls and injury and inability to perform daily tasks.
“Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60”-
Current Opinion in Clinical Nutrition & Metabolic Care
Firstly, it is important to recognise symptoms of sarcopenia.
- Do I struggle to lift more than 4.5kg?
- Do I have difficulty walking across the room?
- Do I have a weak grip strength?
- Have I fallen more than once this year?
If you have answered yes to any of the above questions then let’s have a look at how a functional nutrition approach can help.
💪Total calorie intake is important for ageing. So often we see in older clients and patients that there is a tendency to under-eat due to taste changes, decreased appetite and eating difficulties. It is important for us to monitor that we are getting in enough energy from a balanced, nutritious diet that will support our body. If we under-eat, our body naturally uses fat for fuel, and then muscle for energy to live and move.
On the other hand, we also often eat too much, but have an “empty calorie” intake, meaning that we eat non-nutritious foods but high in calories (think chips or pastries).
💪Focusing on ensuring that we get enough protein in our ageing years is vital for muscle loss prevention. The minimum of 0.8g/kg/day is what we look for, with the aim of at least 1.2-1.6g/kg per day for older adults’ metabolism and if living with illness or disease (link).
Simple ways to reach this easily?
- Aim for at least around 20-35g of protein per meal
- Trying to eat protein first before carbohydrates (so we don’t get full)
- Whey protein is also a supplement to consider if you are not getting enough protein in the day. Whey protein also contains leucine which is an amino acid that is involved in muscle maintenance.
- Collagen supplementation is also important because as we age our body produces less and less natural collagen, and collagen is important for the creation of muscle protein.
💪Micronutrients such as vitamin D which is an important supplementation for sarcopenia prevention. This is a fat soluble vitamin that is involved in calcium absorption, bone formation and helps maintain muscle strength and function. A very interesting study showed that in their research, there is a TWO TIME greater risk of sarcopenia in those who are vitamin D deficient.
Another nutrient to watch for is the anti-inflammatory omega 3. If you are not getting two portions of fatty fish a week or regularly consume chia seeds or flaxseed oil- an omega 3 supplement is needed. Omega 3 may help with muscle growth and intramuscular strength. The reason is because temporary or long term inflammation causes a decline in protein synthesis (making muscles) as well as increases muscle breakdown. According to a research article in Metabolism, the Mediterranean diet is thought to help with sarcopenia, because it is rich in vitamin E, vitamin C, vitamin A and phytochemicals.
Lastly, along with nutrition, exercise is the most effective intervention for improving quality of life in sarcopenic patients. Rogan Heyns, a local Capetonian biokineticist, mentions that he uses the following as outlined by the American College of Sports Medicine (ACSM):
- Progressive Resistance Training: This involves using weights, resistance bands, or body weight to progressively increase the load on muscles. It helps stimulate muscle growth and strength.
- Exercise Frequency: At least 2-3 days per week of resistance training is recommended, targeting all major muscle groups.
- Intensity: The intensity should be moderate to high (around 60-80% of the individual’s one-rep max). Initially, beginners may start with lighter loads and progressively increase.
- Functional Exercises: Focus on movements that mimic daily activities, such as squats, lunges, and stair climbing, to improve overall mobility and balance.
- Combining Aerobic Exercise: While resistance training is key, incorporating aerobic exercises (e.g., walking, cycling) helps maintain cardiovascular health and overall fitness, which supports muscle preservation.
Consistent training helps to maintain or rebuild muscle mass, strength, and function, which is crucial in preventing frailty and improving the quality of life in older adults (link).