Just like bone density decreases with age, we also lose muscle mass. The decline in skeletal muscle, a condition called sarcopenia, is a natural process that occurs in everyone over time.
From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point, in your 30s, you start to lose muscle mass and function.
As we start to gradually lose muscle mass year after year, we sometimes do not notice until it impacts on daily activities. This loss for some people is much more severe. This is what we want to avoid!
Some symptoms of muscle mass loss are:
Visual loss of muscle size
Weakness
Poor balance
Postural Imbalances
Muscle mass is very metabolically active, meaning it helps manage to keep metabolic disorders such as type 2 diabetes-since under control. This works by muscles ability to help regulate blood sugar and insulin (our fat storage hormone).
Fortunately, we can do something about it – here are some guidelines help slow down the process of muscle loss:
Nutrition
Eating enough good quality protein at each meal.
Ensuring our digestion is working well to digest and absorb the protein.
Having a well balance diet to provide the many nutrients for maintaining our muscle.
Physical Activity
Include resistance work and balance work – think Yoga, Pilates, and body resistance training. Doing body weight exercises will be beneficial – push ups against the wall, sit to stand from a chair, balancing on one leg. Research shows that one to two short resistance workouts each week can improve muscle mass and strength.
Reducing inflammation
Inflammation will cause the body to breakdown muscle. Look at following an anti-inflammatory diet and using a supplement like Omega 3. Foods that can be inflammatory are sugar, gluten, diary, and for certain people the night shade vegetables.
One tool I use in Clinic is the MetaScan. This test allows me to see if you are maintaining your muscle (if not increasing) as we make our lifestyle changes. If I can see a loss of muscle, then that allows me to make some more changes to nutrition, digestion, and movement.
Please contact me to arrange an appointment Jane Syme – Registered Clinical Nutritionist email - hello@janesyme.co.nz Phone - 027-3080-305
