27 Sep 2019

Good day Coffs Coast! It’s an education on Friday. I was talking to a client and brought up the word Sarcopenia.

‘Sarcopenia’ A word was not often spoken about however it is extremely important if you want to keep your body strong and healthy as we get older. We all know about osteoporosis and how important it is to keep our bones strong, but what about our muscles?

Sarcopenia is the degenerative loss of skeletal muscle mass, quality, and strength associated with aging. Sarcopenia can affect people in their 30s and beyond. Its effects may even occur in healthy people.

 

It is currently not all doom and gloom, it can be prevented!

According to the International Osteoporosis Foundation.

“Exercise, and in particular resistance training (or strength training) is extremely effective for preventing sarcopenia. Resistance training affects the neuromuscular system, protein synthesis, and hormones, which, when not operating normally, work together to cause sarcopenia.

After a program of resistance training is introduced, research shows that motor neuron firing and protein synthesis both of which are needed in building muscle mass increase even in the elderly. These changes indicate that it is possible to rebuild muscle strength even at an advanced age.” 

There is also a correlation between sarcopenia and an individual’s diet. I often find, particularly with women, they are living on a diet with a high percentage of carbohydrates and fats, and lower in protein than generally recommended.

Protein is an important building block of bones, muscles, cartilage, skin, and blood. Research has shown that older adults may need more protein per kg of body mass than their younger adults to maintain muscle mass.

Protein intake of 1.0-1.2 g per kg of body weight per day is optimum for adults over 50. (https://www.iofbonehealth.org/preventing-sarcopenia)

It is so important to have an active lifestyle not only for the prevention of sarcopenia but for the prevention of many other diseases.

Please feel free to message me if you have any questions on how to get started or come and see me in the club, feel free to DM me jenloufitness@gmail.com or follow my Facebook Jen Lou Fitness at Coffs Coast Health Club or Instagram @jenloufit

 

Healthy Regards,
Jen
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