Muscle deterioration begins at around age 35 and occurs at a rate of 1-2 percent per year for the typical person. After age 60, it can accelerate to 3 percent a year.
Acute loss of skeletal muscle mass causes Sarcopenia. It is one of the things you definitely need to watch for once you cross your thirties, especially if you are a man.
What is Sarcopenia?
Sarcopenia is a preventable and treatable condition characterized by depletion in the number and size of muscle fibers. Performing daily tasks is cumbersome due to fatigue, disability, and lower stamina.
Causes
The Hormone Factor
Testosterone is essential for maintaining skeletal muscle mass and strength. A decrease in this hormone leads to frailty.
Diet and Exercise
Reduced physical activity and poor nutrition are the primary causes of Sarcopenia. Consuming fewer calories and protein makes it harder for your body to build and retain muscle.
Prevention
Exercise is the most effective way to prevent Sarcopenia. A daily 30-minute walk or jog is enough to keep your system working and fit. Resistance exercises, at least twice a week, help in treatment.
You also need to focus on nutrition and consume enough protein. (If you find it hard to eat high-protein meals, use whey protein in shakes.) You can take supplements to get the necessary vitamins and minerals.
Maintaining muscle health is key to healthy aging. Don’t let Sarcopenia stop you from thriving!