Sarcopenia: 4 Ways to Prevent Losing Muscle Mass With Age

Sarcopenia Ways to Prevent Losing Muscle Mass With Age

While it would be wonderful to live a life where pains and aches can be switched off with a push of a button, dreams don’t always reflect reality.

As we approach our 40s, the muscles in our body start to become less and less efficient. This, along with poor lifestyle habits, can lead to a weaker body that’s less capable of performing day-to-day activities, such as maintaining a potent intimate relationship.

This age-related muscle atrophy is known as sarcopenia, and it can lead to a host of other health problems that can make daily life difficult. Fortunately, there are ways to prevent or slow down the loss of muscle mass as we age.

Before we dive into ways to treat sarcopenia, let’s first understand the condition in its entirety so that we can tailor our preventive approach to this debilitating condition.

What is Sarcopenia?

Sarcopenia is a degenerative muscle condition that impairs a person’s musculoskeletal system as they age.

This loss of muscle can severely hamper one’s quality of life. In particular, this condition increases the risk of falls and bone fractures. It also contributes to overall bone fragility.

Sarcopenia typically begins in middle age and progresses at a slow but steady pace. According to one study, this disorder progresses at a rate between 3% to 8% every decade and accelerates once a person has hit their 60s.

By the time a person reaches their 70s or 80s, people afflicted by the disease may have already lost a significant amount of muscle mass and strength.

This condition is rare in middle-aged adults, but its prevalence spikes once a person passes the age of 60.

According to one published article, 5% to 13% of aged individuals who fall between the range of 60–70 years are affected by sarcopenia. However, this rate shoots to 11–50% for those aged 80 or above.

With all the adverse effects of this condition in mind, it pays to take preventive measures as early on as possible.

The good news is that sarcopenia isn’t an inevitable part of aging, and there are ways to prevent or slow its progression, especially with a doctor’s guidance.

4 Ways to Prevent Muscle Mass Loss

Here are four powerful ways you can naturally and clinically slow down the progression of muscle mass loss.

1. Resistance Training

Regularly engaging your muscles is an excellent way of maintaining muscle strength. It activates muscle groups that don’t often get utilized in daily activities.

For people experiencing muscle loss, focus on maintaining a good number of reps over the intensity. About 15 to 20 reps per set is an ideal estimate.

You don’t have to increase the intensity of the workout, just be sure to continuously maintain your current weight threshold. Doing so will ensure that your muscles are working and your body is energized.

If you’re not sure where to start, you can consider signing up at your local gym and talking with a gym instructor to help you out.

They may be able to customize a health regimen for you that targets all the essential core muscle groups in your body.

Some exercises that beginner exercise programs may include are the following:

  • Resistance band training
  • Pushups
  • Planks
  • Situps

If you find it difficult to perform these exercises, contact a doctor to help you figure out another way to induce muscle growth.

2. Improved Diet

Nutrition plays a major role in muscle development and maintenance. While it’s important to have a balanced diet, there are some minerals and vitamins that you’ll want to prioritize to improve your muscle mass.

Omega-3, a compound found in seafood like mackerel and salmon, activates essential muscle cells from the insulin and amino acids that get released from the body during exercise. Daily intake of around 2mg of this fatty acid helps promote muscle synthesis and growth.

Protein is another essential component of a healthy diet. Protein contains essential amino acids that help repair the fibrous tears in the muscle, allowing for muscle protein synthesis and faster recovery. Boiled chicken, steak, and meat-based products are excellent sources of this nutrient.

By incorporating healthy food into your diet, you can ingest all the nutrients needed to fight off muscle-degenerative conditions, increase muscle mass naturally, and support improved male sex drive.

3. Proper Supplementation

muscle mass growth TRT HGH resistance training diet supplementation clinical treatment

A healthy diet is good to start, but you can take it a step further by introducing supplements into your daily routine.

Vitamin D and its receptors are essential for maintaining muscle health and skeletal health. However, it’s not common in many food groups, leaving a high number of people deficient in this vitamin.

Moreover, creatine helps improve a person’s strength and recovery period. It’s naturally found in foods like fish, but supplements are a viable substitute for people who want to reap the athletic benefits immediately.

4. Clinical Therapies

In some cases, deteriorating muscle mass could be a result of underlying hormonal deficiencies. While there aren’t any medications that can entirely reverse this condition, there are supportive treatments available.

Hormone replacement therapy (HRT) is a common treatment for people with hormonal deficiencies. This therapy uses a combination of synthetic hormones to help restore levels to normal thresholds, thereby improving the symptoms of age-related muscle atrophy.

Testosterone replacement therapy (TRT) is a specific type of HRT that has been shown to increase muscle strength in people suffering from disorders like hypogonadism. It involves a periodic injection of synthetic testosterone alongside other forms of remedies to treat low testosterone and improve sexual health.

Regain Your Sexual Vitality with Medical Guidance from the Top Men’s Clinic in Jacksonville

Regain Your Sexual Vitality with Medical Guidance from the Top Men’s Clinic in Jacksonville

Sarcopenia can be a debilitating age-related condition that can make you lose muscle mass faster than you’d like. However, it’s not something you or your loved one will have to struggle with for the rest of one’s life.

There are many ways to curb age-related muscle loss, from applying a few lifestyle changes to getting clinically treated for any hormonal deficiencies.

If you need clinical aid, contact the Jacksonville male clinic known as Prime Men’s Medical Center now to schedule an appointment to have a consultation with their experienced and specially trained medical staff. We are a leading men’s clinic providing ED therapy, PE therapy, Low Testosterone therapy, RestoreWave therapy, hormone therapy, and much more.

Testosterone Test: Levels, How It’s Done & Results

Ever questioned why some men have an incredibly lush beard or a deeper, more resonant voice? The answer doesn’t solely lie in one’s genetics—it’s also affected by the male sex hormone testosterone. Testosterone—a hormone produced in a man’s testes by the Leydig cells—is responsible…

Low Testosterone: Symptoms, Diagnosis & Treatment

Does your mood swing in a matter of seconds? Can’t remember where you left your keys or the file your boss repeatedly reminded you to bring? Too tired to get out of bed sometimes? If these are a few scenarios you face daily, then…

How to Treat Peyronie’s Disease (5 Methods)

No organ is quite like the penis. It’s highly sensitive and complex—and can be affected by a long list of conditions, including Peyronie’s disease. Peyronie’s disease is marked by the buildup of scar tissue in the erectile tissues, leading to painful and curved erections…

Does Testosterone Therapy (TRT) Increase the Risk of a Heart Attack?

Testosterone replacement therapy is often praised as a breakthrough treatment for men suffering from low testosterone levels. This clinical therapy administers testosterone-boosting products such as gels, injections, patches, and pills that exogenously raise the body’s testosterone levels. For the most part, testosterone is effective…

Headaches from Viagra? 6 Ways to Prevent Headaches from ED Pills

Have you experienced the dreaded Viagra headache? Are these headaches so severe that they’ve diminished your desire to have sex entirely? If so, you’re not alone. Erectile dysfunction—also known as the inability to get or maintain an erection—can be a debilitating health condition. One…

Viagra & Blood Pressure: How Sildenafil Affects the Heart

Sexual dysfunction can be a harrowing ordeal, especially if it happens all of a sudden. One day, you’re enjoying a healthy sex life; the next, you’re having trouble keeping it up. Despite how crippling these situations can be, the majority of sexual dysfunction cases…

Can Low Testosterone Shorten Male Lifespan?

Can low testosterone shorten lifespan of males? The short answer: Yes, it can. The concept of testosterone affecting your lifespan is not a novel one. Epidemiological studies have found that men with low testosterone have an increased risk of mortality than those with healthy…

Can Being Sick Cause Erectile Dysfunction?

Some days you just wake up feeling absolutely exhausted. Getting up in the morning becomes excruciatingly difficult, your body fails to cooperate with you, and you’re stifling a never-ending stream of colds. You might also experience a scratchy throat, digestive problems, and a fever.…

BPH Symptoms: 7 Signs of an Enlarged Prostate

Benign prostatic hyperplasia (BPH) is a non-cancerous medical condition that primarily affects older men. It’s when the prostate gland—a small, walnut-shaped gland that sits just below the bladder—becomes enlarged. As the prostate enlarges, it can squeeze or partially block the urethra—the passageway that carries…

5 Ways for Men to Increase Energy Levels

Have you ever caught yourself snoozing your alarm to catch more minutes of sleep? Do you often doze during a crucial meeting or on the commute home? If you have done any of those things before, you’re not alone. Feeling tired is a universal…

Male Incontinence: Causes & Treatments for Leaky Bladder in Men

Has it been excruciatingly difficult to hold urine lately? You might be suffering from a leaky bladder disorder known as incontinence. The first thing you should know is that this condition—although debilitating—isn’t recognized as a disease by most medical professionals. Nonetheless, it can be…

Male Sex Drive: What Age Does a Man Lose His Libido?

A man’s drive for sex can vary from person to person, and age to age. One person could be enjoying sex well into their 70s, while another could be struggling with erectile difficulties as early as their 40s. However, one thing’s for certain. From…

4 Sex Positions to Last Longer in Bed

Let’s face the facts, men. Having passionate, steamy sex is an experience unlike any other. While there are couples out there who’ve found the best positions to maximize pleasure, there are many folks that have a less-than-stellar sexual experience with their partner. For instance,…
Proudly Featured On
ESPN Radio logo
ABC News logo
Fox News Radio logo
CBS Sports Radio logo
NBC Sports Radio logo