Don't Let Muscle Loss Steal Your Strength

As we age, our bodies undergo numerous changes, one of the most significant being muscle loss, also known as sarcopenia. This gradual decline in muscle mass and strength can begin as early as our 30s and accelerates in our later years.

In this week’s newsletter we help you understand why this happens and reveal how to combat it so you can maintain your strength, independence and quality of life.

Why Muscle Loss Occurs as You Age

Muscle loss is a natural ageing process driven by a combination of factors. As you grow older, your body’s ability to repair and regenerate muscle tissue diminishes. Hormonal changes, particularly the decline in growth hormone and testosterone, also play a significant role.

Additionally, a decrease in physical activity, often due to a more sedentary lifestyle or health issues, contributes to the loss of muscle mass. Poor nutrition, specifically inadequate protein intake, further exacerbates the problem, as muscles need sufficient protein to maintain their size and strength.

Let's dive into some simple daily practices you can follow to combat age-related muscle loss:

1. Strength Training Success

   Strength training not only helps build muscle mass but also supports bone density, balance, and overall functional capacity. Regular weight lifting or resistance exercises stimulate muscle fibres and enhance muscle protein synthesis.

   This form of exercise can be tailored to any fitness level, starting with light weights or resistance bands and gradually increasing the intensity as strength improves.

2. Protein Power

   Ensuring adequate protein intake is essential for muscle maintenance. Protein is the building block of muscles, and as we age, our bodies require more protein to support muscle health. Consuming high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and nuts can help prevent muscle loss.

   Including protein in every meal and snacks ensures a steady supply of amino acids necessary for muscle repair and growth.

3. Active Aging

   Staying physically active is vital for combating muscle loss. Engaging in daily activities that challenge muscles, such as walking, gardening, or even household chores, helps maintain muscle strength and function.

   Activities that promote balance and flexibility, like yoga or tai chi are particularly beneficial as you grow older. A mix of aerobic and resistance exercises as a regular routine keeps your muscles engaged and healthy.

4. Essential Amino Acids

   Amino acids, particularly essential amino acids, play a critical role in muscle protein synthesis. As you age, the efficiency of your muscles to utilise amino acids decreases. Consuming foods rich in essential amino acids, such as lean meats, dairy, soy products, and legumes, can help support muscle health.

   Additionally, consider taking amino acid supplements after consulting with a healthcare provider to provide an extra boost to muscle maintenance.

5. Hormonal Harmony

   Hormones like testosterone and growth hormone significantly impact muscle mass. As these hormone levels decline with age, maintaining hormonal balance becomes essential. Regular check-ups with healthcare providers to monitor and manage hormone levels can help address imbalances.

   In some cases, hormone replacement therapy may be beneficial, but it requires careful consideration and professional guidance.

6. Nutrient-Rich Diet

   A balanced, nutrient-rich diet supports overall health and muscle maintenance. Vitamins and minerals like vitamin D, calcium, and magnesium are crucial for muscle function and bone health. Consuming a variety of fruits, vegetables, whole grains, and healthy fats ensures your body receives the necessary nutrients to support muscle health.

   Omega-3 fatty acids, found in fatty fish and flaxseeds, have anti-inflammatory properties that can also aid in muscle maintenance.

7. Stay Hydrated

   Proper hydration is essential for muscle function. Dehydration can lead to muscle cramps, fatigue, and reduced performance. Drinking plenty of water throughout the day, especially before, during, and after exercise, helps maintain muscle hydration and function.

   Water-rich foods like cucumbers, oranges, and watermelon can also contribute to overall hydration.

8. Mind-Body Connection

   Chronic stress can negatively impact muscle health by increasing cortisol levels, which can lead to muscle breakdown. Stress-reducing practices like meditation, mindfulness and deep breathing exercises can help manage stress levels.

   Reduced stress not only benefits your mental health but also supports a healthier muscle maintenance process.

9. Get Enough Sleep

   Quality sleep is crucial for muscle recovery and growth. During sleep, the body repairs and regenerates tissues, including muscles. Establishing a regular sleep schedule, creating a restful sleep environment, and avoiding stimulants like caffeine before bedtime can improve sleep quality.

   Aim for 7-9 hours of uninterrupted sleep each night to support overall health and muscle maintenance.

10. Regular Check-Ups

    Regular health check-ups allow for early detection and management of potential health issues that could impact muscle health. Blood tests to monitor cholesterol, glucose levels, and other markers provide valuable insights into your metabolic health.

    Preventive care and early intervention help address problems before they become severe, supporting long-term muscle health and overall well-being.

Maintaining muscle mass and strength as we age is crucial for overall health and independence. By understanding the factors that contribute to muscle loss and implementing these strategies, you can improve your muscle health and enhance your quality of life.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Chicken and Vegetable Stew

Ingredients:

• 450g boneless, skinless chicken thighs, cut into bite-sized pieces

• 1 large onion, chopped

• 2 cloves garlic, minced

• 3 carrots, chopped

• 2 celery stalks, chopped

• 1 bell pepper, chopped

• 2 potatoes, peeled and cubed

• 1 can (14.5 oz) diced tomatoes

• 4 cups chicken broth

• 1 tsp dried thyme

• 1 tsp dried rosemary

• 1 tsp smoked paprika

• Salt and pepper to taste

• 2 tbsp olive oil

• Fresh parsley, chopped (for garnish)

  Method

• In a large pot, heat olive oil over medium heat. Add chicken pieces and cook until browned on all sides. Remove chicken and set aside.

• In the same pot, add onions and garlic, sauté until softened.

• Add carrots, celery, bell pepper, and potatoes. Cook for 5-7 minutes, stirring occasionally.

• Stir in thyme, rosemary, and smoked paprika. Cook for 1-2 minutes until fragrant.

• Return the chicken to the pot, add diced tomatoes (with juice), and chicken broth. Bring to a boil.

• Reduce heat, cover, and simmer for 25-30 minutes, or until vegetables are tender and chicken is cooked through.

• Season with salt and pepper to taste.

• Serve hot, garnished with fresh parsley.

This hearty chicken and vegetable stew is packed with protein and nutrients, making it a delicious and wholesome meal perfect for maintaining muscle health as you age.