As a family physician who has been working with elderly patients for a long time, I know how muscle loss can affect them. Muscles are the foundation of our physical activity, and gradual loss of muscles is almost inevitable as we age. However, many older adults don't have a good understanding of the rapidity of this process and its consequences until they find it increasingly difficult to complete daily tasks.
I remember one time, a 75-year-old patient, Mary, came to my clinic. Her main complaint was that she felt "legs felt weak" when she walked, and that it was becoming increasingly difficult to get up from her chair on her own. The old lady, who had been active before, suddenly found herself struggling to do even her favorite gardening job. After a series of tests, we confirmed that Mary's condition was not pure fatigue, but a significant loss of muscle mass – a classic case of muscle loss. This discovery surprised and frustrated her at the same time.
From Mary's story, we can see that muscle loss not only affects quality of life, but can also affect an individual's sense of independence and self-worth. Therefore, understanding the process of muscle loss and taking effective measures to slow it down is essential to maintain a healthy lifestyle.
The rate and impact of muscle loss
As we age, our bodies begin to undergo many changes, the most significant of which is muscle loss, medically known as muscle wasting or loss of muscle mass. This process usually begins around the age of 30 and decreases by about 3% to 8% of muscle mass every decade. By the age of 60 and above, this rate of loss may accelerate, seriously affecting the quality of life and self-care of individuals.
Muscles are not only related to our physical activity, they are also an important part of maintaining metabolic rate, helping regulate blood sugar levels, and maintaining balance in the body. As our muscles decrease, we may find ourselves moving more slowly, feeling fatigued more easily, and even doing simple daily activities such as going up and down stairs, lifting clutter, etc., becoming more and more difficult.
To make matters worse, muscle loss increases the risk of falls and fractures, which is especially dangerous for older people. The loss of muscles leads to a decrease in strength and coordination, affecting the ability to maintain a normal standing posture and walking. In addition, because muscles help maintain calorie production, a loss of muscle mass may also cause older people to feel cold more easily.
Understanding the rate and effects of muscle loss is essential for taking preventative measures. Fortunately, with the right lifestyle modifications, such as moderate strength training, good protein intake, and regular physical exams, this process can be effectively slowed or even partially reversed. By maintaining muscle health, we are not only able to improve our quality of life, but also maintain our ability to live independently and enjoy a healthier, more active old age.
Three effective ways to prevent muscle loss
Method 1: Moderate strength training
Strength training is one of the best weapons in the fight against muscle loss. Regardless of age, introducing the right amount of strength training can increase or maintain muscle mass. It is recommended to do this at least twice a week, and each training session includes exercises that target major muscle groups such as the legs, back, arms, and abdomen. For example, squats, dumbbell lifts, or training with resistance bands can be done. A 75-year-old patient experienced significant muscle enhancement through regular strength training for 6 months, and even daily activities such as climbing stairs became much easier.
Method 2: Protein intake
Protein is an essential element for building and maintaining muscle. As we age, our body's need for protein increases. Your daily diet should include plenty of high-quality protein, such as chicken, fish, legumes, and dairy products. It is generally recommended that protein should be 15% to 20% of total calories per meal. For those who aren't used to a high-protein diet, consider adding a serving of yogurt or a small bowl of beans to each meal, or supplementing with protein powder.
Method 3: Regular physical examination and monitoring
In addition to exercise and diet, regular check-ups are key to keeping your muscles healthy. Have a comprehensive check-up at least once a year, focusing on key blood indicators such as blood sugar, cholesterol and liver function, which indirectly affect muscle health. Also, talk to your doctor about the need for a muscle mass assessment, such as a DEXA scan, to understand specific changes in muscle mass so you can adjust your exercise and diet routine.
In summary, increasing muscle strength through strength training, ensuring muscle recovery through protein intake, and monitoring your health through regular check-ups will help you effectively prevent and slow down muscle loss, so that you can remain active and healthy in old age.