'Longevity' has become one of the most loved buzzwords of the last 5 years.
The desire for a longer life has always been desirable, but something that often gets forgotten in discussions of longevity is that living longer does NOT always mean living well.

Without preparing our bodies for the decline in strength and mobility that comes naturally with age, we run the risk of losing mobility, confidence, and good health in our golden years.

One of the biggest threats to sustainable longevity is a decline in muscle mass, otherwise knows as sarcopenia.
In today's issue of The Absolute Scoop, we are going to deep dive into the impact of sarcopenia, and give you advice on how to turn back the clock on declining muscle mass.

Understanding Sarcopenia: The Hidden Threat to Our Golden Years

As the population of Australia ages, the health challenges associated with this demographic shift are becoming increasingly prominent. One such challenge is sarcopenia, a condition characterised by the progressive loss of muscle mass and strength, which has significant implications for health and quality of life among older adults.

Although often overlooked, sarcopenia poses a substantial risk to our health and independence as we age.
In this article, we will delve into the nature of sarcopenia, its implications for an ageing population, and how exercise—particularly strength and resistance training—can serve as an effective intervention.

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What is Sarcopenia?

Sarcopenia is defined as the progressive loss of skeletal muscle mass, strength, and function that occurs with ageing. The term is derived from the Greek words “sarx,” meaning flesh, and “penia,” meaning loss.
While some degree of muscle loss is a normal part of ageing, sarcopenia is distinguished by its severity and impact on an individual’s overall health.

Sarcopenia typically begins in individuals as early as 30, with the most pronounced effects occurring after 60. Recent studies suggest that by the age of 70, individuals can lose up to 30% of their muscle mass, and this decline accelerates further as age increases.

The condition is not merely a cosmetic issue; as muscle mass declines, so does our functional ability, which can lead to increased frailty, increased risk of falls and fractures, functional impairment, and ultimately, a loss of independence.

It is estimated that about 10% of Australians over 60 exhibit signs of sarcopenia, with this figure rising to 50% among those over 80. The prevalence of sarcopenia underscores the necessity for increased awareness and proactive management strategies.

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The Impact of Sarcopenia as We Age

The ramifications of sarcopenia extend far beyond mere muscle loss.

As muscle deteriorates, the risk of chronic diseases, such as diabetes, cardiovascular disease, and obesity, increases significantly. Studies indicate that individuals with sarcopenia also have a higher likelihood of experiencing mobility limitations, depression, and diminished quality of life.

A comprehensive study by the Australian Institute of Health and Welfare (AIHW) found that older adults with sarcopenia are at a 1.5 to 2 times greater risk of falls and fractures compared to their peers with normal muscle mass. This increased risk can lead to hospitalisations, prolonged recovery times, and even a decline in overall health status.

Since muscle mass plays a critical role in regulating glucose metabolism, a decline in muscle mass through sarcopenia can lead to insulin resistance, a precursor to Type 2 diabetes. The presence of sarcopenia has been shown to increase the risk of diabetes by up to 50% among older adults.

Sarcopenia also poses significant economic implications.
The healthcare costs associated with falls, hospitalisations, and rehabilitation for those suffering from sarcopenia can be substantial. In Australia, it is estimated by the AIHW that the direct costs related to falls alone exceed $2 billion annually.

Just as important, the social implications that arise from sarcopenia are vital to consider.
A loss of mobility and independence, especially in an ageing population, can lead to isolation and depression.
The interplay between physical health and mental well-being is well-documented, creating a vicious cycle that can be challenging to break.

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Combatting Sarcopenia

Given the severe consequences of sarcopenia, early intervention is crucial.
One of the most powerful interventions at our disposal is exercise, particularly strength and resistance training.

Research has demonstrated that physical activity can significantly enhance muscle mass, strength, and functional performance among older adults.

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The Role of Exercise

Research shows that regular physical activity can mitigate the effects of sarcopenia, promote muscle mass retention, and improve overall physical function.

Strength and resistance training involves exercises designed to improve muscle strength and endurance. Activities such as weight lifting, resistance band exercises, and bodyweight workouts (e.g., squats and push-ups) are crucial in building and preserving muscle mass.

A meta-analysis conducted on older adults indicated that strength training can lead to an increase in muscle mass by approximately 1-2% per month, particularly in the initial stages of their training. Additionally, improvements in muscle strength can be as high as 25-40% after 12-16 weeks of consistent training.

Regular participation in strength training can improve functional abilities, reduce the risk of falls, and enhance overall quality of life.

The National Health and Medical Research Council (NHMRC) in Australia recommends that older adults engage in strength training exercises at least twice a week.

Strength training not only builds muscle but also enhances coordination, balance, and mobility, all of which are crucial for preventing falls.

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Nutrition Matters

While exercise is a critical component in combatting sarcopenia, it should be complemented by proper nutrition.

Adequate protein intake is essential for muscle repair and growth, as protein is the building block of muscle tissue. The Dietary Guidelines for Australians recommend that older adults consume 1.2 to 1.5 grams of protein per kilogram of body weight daily, depending on activity level. Sources of high-quality protein include lean meats, fish, dairy, legumes, and nuts.

In addition to protein, other nutrients such as vitamin D and omega-3 fatty acids have been shown to support muscle health and may play a role in combating sarcopenia.

Vitamin D, in particular, is essential for muscle strength and can be obtained through sunlight exposure, fortified foods, and supplements if necessary.

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

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Seeking Professional Guidance

For individuals uncertain about how to start an exercise regimen, seeking guidance from qualified professionals, such as certified personal trainers, can be invaluable.

These experts can create personalised programs that cater to individual abilities and goals, ensuring safety and effectiveness, as well as offering the accountability needed to be consistent in your efforts.

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Conclusion

Sarcopenia represents a significant threat to the health and independence of Australia’s ageing population. However, with informed intervention strategies—including regular strength and resistance training, proper nutrition, and professional guidance—we can substantially delay the onset of sarcopenia, and even reverse its effects.

With an understanding of its implications, it becomes evident that proactive strategies are necessary to combat this condition. By taking proactive steps to preserve muscle mass and strength, we can enhance our quality of life, maintain independence, and guarantee our opportunity to age with strength and dignity.

I hope you enjoyed issue #58 of the Absolute Scoop.

If you need the guidance and accountability to take action against sarcopenia, why not speak with our skilled team about finding the right next steps for you!

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