Did you know that, after age 50, our muscle mass naturally declines? Often at a rate of about 2% per decade! This loss is compounded by factors like decreased physical activity, hormonal changes, and suboptimal nutrition. And with muscle mass declining, our fat stores can increase. In women, the hormonal changes that come with menopause affect this particularly. Maintaining muscle mass as we age is crucial to our long term health.
Muscle Breakdown vs. Muscle Building
As women age, our bodies have a tendency to break down muscle more quickly and to build it more slowly. This imbalance can disrupt metabolism and impact overall health. Muscle plays a crucial role in maintaining a strong metabolism, our bodies’ sensitivity to insulin, and overall longevity. Maintaining muscle can also contribute to a higher quality of life and reduced mortality risk.
So what can we do?
Here are some actionable strategies for maintaining muscle as we age:
- Increase how much protein you eat. Aim for eating about 1 gram of protein per pound of your ideal body weight per day. This supports muscle repair and growth, especially when combined with strength training.Good sources of protein include lean meats, fish, eggs, dairy products, legumes, and protein supplements if needed.
- Engage in strength training exercises that build muscle. Strength training can include lifting weights, using resistance bands, or bodyweight exercises. Focus on compound movements that work multiple muscle groups, such as squats, deadlifts, and bench presses. Gradually increase the weight and intensity to challenge your muscles and stimulate growth.
- Get regular exercise! Incorporate both strength training and aerobic exercises into your routine for overall health. Aerobic exercise supports cardiovascular health, while strength training builds and maintains muscle mass. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with strength training exercises at least twice a week.
- Eat a balanced diet rich in nutrients as part of a healthy lifestyle. To support overall health and muscle function, we need to eat quality proteins, healthy fats, whole grains, fruits, and vegetables. Stay hydrated and get adequate sleep, as both are essential for muscle recovery and overall well-being.
- Consider professional guidance. Working with a fitness professional or a dietitian to tailor a program that fits your specific needs and goals can help you maximize your results and minimize your frustration!
Maintaining and building muscle mass as you age is vital for a strong metabolism, good insulin sensitivity, and overall longevity. By increasing your protein intake, engaging in effective strength training, and adopting a healthy lifestyle, you CAN counteract the natural decline in muscle mass and improve your quality of life.