How to Eat and Exercise to Prevent Age-Related Muscle Loss from Sarcopenia
These foods and exercises will help you defy sarcopenia and stay strong and lean.
Sarcopenia. Sounds like a little-known Mediterranean island—but it’s actually the medical term for age-related muscle loss. And it happens, in varying degrees, to all of us. Studies show that we lose ½ to 1 percent of our lean muscle mass each year, starting as early as our thirties (eek!) Muscle strength also declines by 12 to 15 percent per decade. These drops are much more dramatic, however, among people who eat less healthfully, don’t exercise regularly and even those who lose a significant amount of weight (since muscle tends to vanish along with the fat). In one study, 30-year-olds who were put on bed rest for a month lost an average of a pound of muscle just from their legs. In a separate study, even greater losses occurred in older adults after just ten days. (Eek is right!)