As we get older, our bodies change. Sometimes, we may notice it’s getting harder to perform daily chores such as climbing stairs or carrying groceries.
This could be a sign of sarcopenia, a gradual loss of muscle mass that is inevitable for everyone due to aging. But don’t worry, there are ways to slow it down!
What is Sarcopenia?
Sarcopenia (1) is a syndrome characterized by the progressive loss of skeletal muscle mass and strength. On average, it is estimated that 5-13% of elderly people aged 60-70 years are affected by sarcopenia. The numbers increase to 11-50% for those aged 80 or above. (2)
This condition leads to physical disability, poor quality of life, and even increased mortality rate. Muscle mass declines at a rate of 3%-5% per year after the age of 30, and muscle strength diminishes even faster after 50. (3)
How to Address and Manage Sarcopenia
Addressing sarcopenia typically involves a combination of lifestyle and dietary interventions to prevent or slow muscle loss and improve strength. Here are key strategies:
- Staying Active: Maintaining an active lifestyle by incorporating daily activities like walking, cycling, hiking or even performing house chores can help to preserve muscle mass. Our muscles must be actively engaged to maintain their strength and slow down deterioration.
- Resistance Training: Engaging in regular strength training exercises is crucial for building and maintaining muscle mass. Resistance exercises like weightlifting, bodyweight exercises, or resistance bands can improve muscle strength and slow down sarcopenia progression.
- Adequate Protein Intake: Protein is exceptionally important when it comes to muscle mass and strength maintenance as protein helps with muscle repair and growth. Protein sources like lean meats, fish, eggs, legumes, and protein supplements can help maintain muscle mass. For seniors, it is especially important to consume enough proteins to combat muscle loss (sarcopenia).
- Vitamin D and Calcium: These nutrients support bone health and muscle function. Adequate levels of vitamin D can enhance muscle strength, and calcium is vital for overall musculoskeletal health.
Health and Malnutrition Issues Caused by Sarcopenia
Sarcopenia often progresses more rapidly in senior adults due to poor nutritional status, which is commonly linked to eating difficulties and a decline in appetite.
Managing sarcopenia for an older adult involves addressing several related challenges, including dysphagia and digestive health issues as well as a weakened appetite.
- Dysphagia: This condition refers to difficulty in swallowing, which is prevalent among the elderly (4). As Dysphagia can disrupt an individual’s ability to eat adequately as they are restricted to soft and liquid diets, it can lead to inadequate nutritional intake, making it harder to maintain muscle mass and strength, which, in turn, leads to muscle loss (sarcopenia).
- Digestive Health Issues: Aging often brings about digestive issues, including slower gut motility and changes in gut microbiota. These changes can affect nutrient absorption, making it harder for the body to utilize proteins and other nutrients.
- Appetite Issue: A declining appetite, which is common in aging adults, can further complicate efforts to maintain proper nutrition. This reduction in appetite can result in lower food intake, trigger mood swings and thus exacerbating the difficulties in managing muscle loss.
Incorporating Dietary Supplements
A whole-food diet is always ideal, but as we age, health challenges like dysphagia and digestive issues can make it difficult to obtain sufficient protein and nutrients from regular food intake.
As such, incorporating dietary supplements can help in meeting nutritional needs and enhancing well-being.
- Protein Supplements: Consuming enough protein can help older adults maintain muscle mass and strength. For those with appetite and eating difficulties however, protein supplements, such as a whey protein concentrate, can be a convenient and effective way to consume adequate protein more easily.
- Food and Drinks Thickener: For individuals with dysphagia i.e. swallowing difficulty, using a food and beverage thickening agent can make liquids and soft food easier to eat and swallow without affecting their taste. Thickeners help ensure that those with swallowing difficulties can still consume nutritious drinks and soups, which are crucial for maintaining hydration and nutrient intake. This can prevent malnutrition, lower the risk of choking and support overall health.
- Prebiotic: Gut health is essential for nutrient absorption. While Probiotics are crucial in managing our gut microbiota, Prebiotics are just as important. Prebiotics are non-digestible fibers, examples such as Guar Gum and Inulin, that promote the growth of healthy gut bacteria (5), enhancing the absorption of nutrients, including proteins. A healthy gut microbiota ensures that your body can effectively utilize the nutrients from your diet, contributing to better muscle maintenance and overall health.
Consulting Healthcare Provider to Improve Nutritional Status
Consult a Dietitian for Diet and Nutrition-related Support
Consulting a Dietitian is key for personalized nutrition guidance, especially when facing challenges like sarcopenia, declining appetite, or other health conditions. A dietitian can help modify our diet to ensure we are getting the essential nutrients needed for muscle health and overall well-being. They provide expert advice to meet our specific dietary needs, even when normal food intake becomes difficult or impossible.
Consult a Speech Therapist for Diet and Nutrition-related Support
For those suffering from dysphagia, consulting a Speech Therapist is crucial. They can provide assistance and advice to safely modify the texture of foods and liquids, ensuring that meals are easier and safer for a dysphagia patient to swallow, reducing the risk of choking or aspiration.
Conclusion
Managing age-induced sarcopenia requires a comprehensive approach that includes proper nutrition, and it can involve few complications for some aging senior adults, as discussed above.
By prioritizing protein intake, staying active and incorporating necessary dietary supplements, you can help to maintain muscle mass and strength as you age.
Before starting on any supplement or modifying a diet plan however, always consult a healthcare provider first for professional advice and recommendations.
References :
- Robinson, S., Granic, A., Cruz-Jentoft, A., Sayer, A. (2023). The role of nutrition in the prevention of sarcopenia, https://ajcn.nutrition.org/article/S0002-9165(23)66113-1/fulltext
- Haehling, S., Morley, J., Anker, S. (2010). An overview of sarcopenia: Facts and numbers on prevalence and clinical impact, 1(2):129-133. https://www.researchgate.net/publication/51034863_An_overview_of_sarcopenia_Facts_and_numbers
_on_prevalence_and_clinical_impact - Harvard Health. (2016, February 19). Preserve your muscle mass. https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass
- Thiyagalingam, S., Kulinski, A., Thorsteinsdottir, B., Shindelar., Takahashi. (2021). Dysphagia in Older Adults, Vol.96 (2): 488-497. https://www.mayoclinicproceedings.org/article/S0025-6196(20)30902-2/fulltext#:~:text=Dysphagia%2C%20which%20is%20a%20geriatric,as%20Alzheimer%20or%20Parkinson%20disease.
- Prebiotics Versus Probiotics for Gut Health: What’s the Difference? | Jefferson Health. (n.d.). https://www.jeffersonhealth.org/your-health/living-well/prebiotics-versus-probiotics-for-gut-health
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