Muscle Strength Decreases with Age. How Can You Slow It Down?

Muscles are crucial for longevity as they protect against diseases and contribute to metabolism, thermal regulation, and other essential functions. However, aging impacts muscle size, contractile fiber density, and many other aspects of the muscular system. Learn more from our doctors about a full body scan in Northern Virginia.

Muscle Mass Decline with Age

Aging affects muscles similarly to other body organs and systems. Studies indicate that people start losing about 3–8% of muscle mass per decade after the age of 30. In severe cases, muscle mass loss can reach up to 50% by the age of 80–90.

Preventing Muscle Decline is More Important Than it Might Seem

Muscles are essential not only for body movement but also for regulating metabolism, body temperature, and various other functions. A decrease in muscle mass often coincides with an increase in fat mass, a significant risk factor for many diseases. This brings us to the term "sarcopenia."

Sarcopenia: The gradual loss of muscle mass, strength, and performance, known as sarcopenia, impacts physical capacity and diminishes quality of life.

The Impact of Age on Muscle Strength

Sarcopenia impacts muscle strength, but what does this mean exactly? Muscle strength refers to the maximum capacity of your muscles (or groups of muscles) to exert effort for functions like moving, lifting objects, and other related activities. Studies indicate that muscle strength can decrease by as much as 15% per decade after the age of 50, with some studies reporting even higher losses.

Why is muscle strength important? Numerous studies, including a large meta-analysis involving around 2 million people, have found that higher muscle strength is associated with increased lifespan. In other words, muscle strength is a key predictor of longevity. This is where a longevity specialist in Northern Virginia can recommend interventions to slow the decline.

Are There Interventions That Could Slow Down Age-related Muscle Loss?

Certainly! Researchers have identified several lifestyle interventions that can potentially slow age-related muscle decline. For instance, studies have shown that exercise enhances both muscle mass and function. Aerobic activities such as swimming, walking, rowing, and cycling increase muscle mass volume and fiber. Additionally, scientific studies have demonstrated that endurance (anaerobic) training improves muscle performance, thereby reducing the risk of future disability.

The Effects of Exercise

Exercise goes beyond mere muscle benefits; it also combats factors that accelerate aging. Physical activity has been found to reduce inflammation, support muscle tissue buildup by aiding supportive cells, and decrease fat accumulation.

Nutrition

Nutritional strategies offer another approach to mitigate the effects of aging on muscle mass and strength. Researchers emphasize the importance of consuming adequate levels of essential amino acids, which the body cannot produce and must be obtained from dietary sources. Foods rich in essential amino acids include eggs, beef, dairy products, and wheat.

The Most Effective Way to Improve the Health of Muscles

Personalized healthcare is unmatched in effectiveness. Every individual is unique, requiring customized approaches to diet, exercise, and lifestyle choices. We recommend visiting Mosaic Theory MD, where experienced professionals can craft a personalized plan tailored to your specific needs. This approach ensures you can maintain muscle mass and slow the rate of muscle decline effectively. Mosaic Theory MD can help improve muscle strength when you work with our Longevity Specialist in Northern Virginia.

Full Body Scan in Northern Virginia

Longevity medicine is a young field with constantly evolving knowledge and practices. Navigating research data and integrating novel approaches with established protocols requires constant learning and adaptability. If you're looking for a way to improve muscle strength and are interested in learning more about transforming your healthspan, please reach out to us at Mosaic Theory MD for a complimentary meet and greet.