Over 30? Your Muscle’s are Deteriorating

From the ages of 30 to 40 onwards, your body begins to involuntarily lose muscle mass and strength - this is known as Sarcopenia. The average person loses about 1 - 2% of muscle mass per year after the age of 50. This rate accelerates further after the age of 75. By the age of 80, some people have lost 50% of their muscle mass and no longer have the strength to support their body - hence being at higher risk of falls, aches and reduced mobility.

Negative Impacts of Sarcopenia

Decreased physical strength and endurance
Reduced mobility and independence
Increased risk of falls and fractures
Decreased metabolic rate (makes it more difficult to maintain a healthy weight and can contribute to the development of obesity and other health problems)
Contributes to the development of other age-related conditions such as osteoporosis (bone loss & weakness) and type 2 diabetes

How To Prevent Sarcopenia

Resistance training: Engage in regular resistance training (gym) to build and maintain muscle mass.
Adequate protein intake: Ensure that you are consuming enough protein to support muscle growth and repair if you’re working out. (Aim for 0.8g - 1g of protein per lbs of bodyweight)
Balanced diet: Eat a balanced diet that provides all necessary nutrients for muscle health.
Vitamin D: Make sure you are getting enough vitamin D, which is important for bone and muscle health.
Avoid sedentary lifestyle: Stay active throughout the day to prevent muscle loss due to inactivity.

By following these tips, you can help prevent and even reverse muscle loss associated with sarcopenia.

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