Building and maintaining muscle mass becomes increasingly important the older we get. This is because as we age, the major muscles in our body gradually become smaller and less powerful. Over time, this reduced muscle strength can lead to other serious health issues such as disabilities, frailty, falling, frequent illness, and even chronic disease.

Although this sounds scary, the good news is there are things you can do NOW to build muscle mass and prevent muscle loss later on,…and even reverse it if you are already seeing its effects on your body. 

You don’t have to spend hours in the gym or develop a body builder physique. 

Rather, these are things you can incorporate into your existing routines—and even enjoy!

Muscle Loss and Aging

Studies show that around 20 percent of people over 50 are affected by significant muscle loss—a condition called sarcopenia—and by the time they reach 80, more than half of all people are in this camp.

Sarcopenia is actually classified into two types: primary and secondary. Primary sarcopenia is the normal loss of muscle mass that happens as we age; it happens whether we want it to or not. As we approach middle age, we start to lose around 3 percent of our muscle mass per year.

Secondary sarcopenia occurs when there are other comorbidities present. This kind of sarcopenia isn’t just losing some of the strength that we had when we were young. It’s the drastic loss of muscle mass and strength that, when combined with other health issues, can severely limit our mobility and keep us from performing routine tasks.

It’s this latter type of muscle loss that is more worrisome because it is more prevalent, more dangerous to our overall health and well-being, and requires more attention to treat. 

(Focusing on building muscle is effective at combatting both types.)

Muscle Loss and Poor Diet

Unsurprisingly, poor diet can have a major effect on your muscles. 

Poor diet is one of the most common problems when it comes to muscle loss in older adults.

Lower protein intake and increased consumption of processed food are at the root of the issue for most. 

It is all the more important to continue—or start—to develop good diet habits now to support our major muscle groups that, with a little help, can quite literally carry us into old age with health and vigor.

Five Ways to Build Muscle

While losing muscle mass may be a side effect of aging, that doesn’t mean we have to lie down and take it. There are many things we can do to build muscle and keep sarcopenia at bay. 

Here are five ideas you can implement today to start your muscle-building journey.

1. Incorporate resistance training into your workout regimen. Resistance exercise in particular has been shown to be effective at building muscle. Resistance training puts stress on your muscles; your body responds by telling those muscles to grow bigger and stronger. There is a wide variety of equipment, such as resistance bands and dumbbells, that you can cheaply acquire and use at home, or you can incorporate simple body-weight exercises into your day to accomplish this as well.
2. Go on walks. Walking is absolutely the most underrated form of movement ever. Walking is a free and simple activity that anyone can do, and studies have shown that people who walk regularly are less likely to develop sarcopenia—not to mention have a better overall quality (and quantity) of life.
3. Eat more protein. Protein is the building block of muscle tissue, which means if you want to gain muscle mass, getting enough protein in your diet is essential. Eating more lean meat is the obvious way to increase protein consumption, but there are plenty of other proteibn-rich foods too: nuts, seeds, beans, eggs, and tofu, just to name a few. Aim to consume between .5 and 1 gram of protein per pound of ideal body weight.
4. Make sure you’re getting plenty of antioxidants in your diet. Antioxidants help reduce the amount of free radicals in your body, which reduces inflammation and prevents oxidative stress, both of which can lower your chances of developing sarcopenia. Be sure to eat plenty of foods high in antioxidants and especially carotenoids (like spinach, carrots, and bell peppers) and flavonoids (blackberries, kale, and citrus fruits, for example). 
5. Get outside in the sun! Your body needs vitamin D for maintaining bone density and absorbing calcium. But it also plays an important metabolic role in muscle health, and increased vitamin D has been linked to increases in muscle mass. The great news here is the absolute best way to increase your vitamin D intake is to get outside and enjoy the sun. If you live in a mostly cloudy environment , you can boost your levels with a supplement if needed.

Muscle loss affects many millions of older people each year, but you don’t have to be one of them. By focusing on building muscle via a good diet, exercise, and lifestyle habits, you can age with confidence and strength!

Need an individualized plan for health that fits your lifestyle? Email me at [email protected] and let’s get you started!