You start losing muscle mass after 30 and lose more as you age. A few prevention tips

Sarcopenia is something you need to know about and definitely avoid.

Sarcopenia is the progressive loss of muscle mass and strength that occurs with aging. And it can start once you cruise past 30.

Inactive adults can lose as much as 3-5% of muscle mass each decade after age 30. The prevalence of sarcopenia is difficult to calculate, but it’s estimated to range between 5-13% for people under 60 and 11-50% for people over 80.

Symptoms include difficulty walking, slow walking speed, difficulty climbing stairs, physical weakness and increased risk of falls. Some muscle loss is inevitable, but there are ways to stay strong and vital throughout life. Not surprisingly, exercise and diet are the foundation for reducing muscle loss.

Exercise needs to include resistance training such as weightlifting. Activities that promote flexibility and balance, like Pilates and yoga, are an important addition to resistance training to target smaller muscles.

Muscles need protein to grow and stay strong so ensuring an adequate protein intake is essential. A comprehensive sarcopenia review article from 2022, published in Nutrients, suggests that a protein intake above the recommended .8 grams per kilogram would be useful for older adults.

As an example, a 140-pound person would need at least 65 grams of protein a day. One way to achieve this is to have a serving of protein with each meal. If you are concerned that’s not enough, supplement with protein smoothies or snacks.

A recent article in Clinical Nutrition added another item to the sarcopenia prevention menu. The researchers analyzed data gathered from the NHANES study, a large ongoing study that collects dietary, laboratory and medical data. For this article, researchers analyzed data on 5,368 people.

They found a decrease in prevalence of sarcopenia in individuals with the highest intake of live microbes. Fermented foods like sauerkraut and kefir, yogurt with live cultures, miso, tempeh and kimchi are a few good sources.

Live microbes improve gut health. Besides the potential for decreasing risk of sarcopenia, a few of the many other benefits of fermented foods are improved digestion, increased immunity and better heart health.

Sheah Rarback is a registered dietitian nutritionist in private practice in Miami. [email protected]