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How to Prevent Age-Related Loss of Muscle Mass (Sarcopenia)

Sarcopenia is a condition that affects many people as they age. It is the gradual loss of muscle mass and strength, leading to weakness, difficulty with balance, and increased risk of falls. However, there are several ways to prevent age-related loss of muscle mass and stay healthy and active as you age. In this article, we'll explore some of the strategies you can use to prevent sarcopenia.

  • Resistance training: Resistance training, or strength training, is an excellent way to prevent sarcopenia. Resistance training involves using weights or resistance bands to perform exercises that target specific muscle groups. Research has shown that this type of exercise has been shown to be effective at increasing muscle mass and strength, even in older adults.

When starting a resistance training program, it's essential to start slowly and work with a qualified trainer or physical therapist. They can help you develop an exercise program that is tailored to your abilities and goals. It's also important to focus on proper form and technique to avoid injury.

  • Adequate Plant-Based Protein Intake: Plant-based protein foods are best and have numerous other benefits. Protein is essential for building and maintaining muscle mass. As you age, your body may become less efficient at using protein, which can lead to muscle loss. To prevent sarcopenia, it's important to ensure you're getting enough plant-based protein in your diet.

The recommended daily intake of protein for older adults is 1-1.2 grams per kilogram of body weight. Good protein sources include beans, broccoli, chickpeas, greens, lentils, nut butter, nuts and seeds, peas, etc.

  • Stay active: Staying active is essential for maintaining muscle mass and preventing sarcopenia. Regular physical activity, such as walking, cycling, or swimming, can help keep your muscles strong and healthy.

It's also important to avoid being sedentary for long periods. Even if you have a desk job, try to take breaks every hour to stretch your legs and move around.

  • Get enough sleep: Getting enough sleep is important for overall health, including muscle health. During sleep, your body repairs and rebuilds muscle tissue. Aim for 7-8 hours of sleep per night, and try to establish a regular sleep routine.

  • Manage chronic conditions: Chronic conditions, such as diabetes and heart disease, can increase the risk of sarcopenia. Managing these conditions with medication, lifestyle changes, and other treatments can help reduce the risk of muscle loss.

In conclusion, sarcopenia is a common condition that affects many people as they age. However, there are several strategies you can use to prevent age-related loss of muscle mass, including resistance training, adequate protein intake, staying active, getting enough sleep, and managing chronic conditions. By taking these steps, you can stay healthy and active as you age.

Physician’s Guide

Physicians and other health professionals have an important role to play in the assessment and management of sarcopenia to reduce its impact on individuals’ well-being, the development of disability, and health resources utilization.

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