Why Muscles Matter As You Age
We’ve all dealt with a stubborn jar lid that refuses to budge. We may have tried various methods like hammering it on the counter or running it under hot water, and when all else fails, we likely sought help from someone else. Over time, it might seem like these lids are getting stronger, but for many people, the issue lies in their own hands and bodies growing weaker.
Could your health status be determined by the strength of your grip? It’s not quite that simple, but your hand grip strength serves as a crucial indicator of overall muscle strength and can provide valuable insights. Muscle loss, often overlooked as a part of the aging process, remains largely unaddressed.
Sarcopenia and Your Health
Sarcopenia, also referred to as advanced muscle loss, occurs when a person loses a significant amount of muscle mass, strength, and function as they age. Muscle loss is not solely a disease of old age; it begins much earlier in life. In fact, starting at the age of 40, adults can lose up to 8 percent of muscle mass per decade, potentially doubling that rate after reaching 70 years old. Prevalence of sarcopenia has been observed in every third man or every fifth woman in India. Globally, approximately 50 million people are affected by this condition, and this number is projected to exceed 200 million in the next 40 years.
Muscle loss can result in reduced energy and mobility, increased risk of falls and fractures, and compromised recovery and survival rates in the face of illness or surgery. When it comes to measuring muscle mass, it is a more accurate indicator of health than the widely used Body Mass Index (BMI) measurement tool.
Measuring Muscle Mass
Why is measurement so crucial? Sarcopenia is often an invisible condition, and unless you test your muscle strength, you may not be aware of muscle mass loss.
So, how can you put your muscle strength to the test? The grip test is a simple self-assessment that is as easy as opening a jar, squeezing an orange, or evaluating the strength of your handshake. If you notice a difference in your strength, it’s time to take action.
The chair challenge test is another straightforward method to measure your muscle strength and help you take timely corrective measures. The time it takes you to perform five sit-ups on a chair measuring 43cm (1.4 feet) in height can determine your muscle age.
Rebuilding Muscle
While this often overlooked condition is not discussed enough, the good news is that muscle and strength can be rebuilt and regained through a combination of strength exercises and a balanced diet with sufficient nutrients. Here’s how you can achieve that:
Don’t skip breakfast, regardless of how limited your time may be. Breakfast provides the necessary nutrition to fuel your body for the day ahead. Consuming nutrient-dense and well-rounded meals that include foods like eggs, whole grains, fruits, and dairy can help you stay full while keeping your energy levels high.
Engage in daily physical activity as it can significantly enhance muscle strength. Start by incorporating simple activities such as walking, cycling, swimming, jogging, playing badminton/cricket, or even climbing stairs into your daily routine. An hour of physical activity each day can make a significant difference in muscular strength and overall health.
Identify and meet your daily protein requirements. Consuming an adequate amount of high-quality protein per day (approximately 1g/kg of body weight) along with regular physical activity can help your body optimize protein for muscle building and restoration throughout the day.
Embrace nutrition supplements. While a balanced diet is crucial for building stronger muscles as you age, certain nutritional deficiencies may persist. To bridge these gaps, consider incorporating balanced nutrition supplements like Ensure HMB into your diet. Beta-hydroxy-beta-methylbutyrate (HMB) supplementation can help in maintaining and restoring lean body mass, muscle strength, and function in adults. (IANS)
