By Gabe Sanders PhD, NSCA-CSCS
Have you found building muscle to be an uphill battle as you age?
If so, you're not alone in this struggle. Sarcopenia can be referred to as the ghost in the gym. It is a term for the age-related loss of muscle mass, strength, and function that sneaks up, particularly as we age. This condition is more than just a sign of getting older; it's a complex health issue with roots in both our physical activity and what's on our plate.
Diet is your co-warrior
The consensus is clear, resistance training is our best weapon in the fight against gradual muscle loss. But the effort doesn't stop when you finish your exercise session or go home after a workout. Your diet is your co-warrior in this battle, and eating a healthy, balanced diet is key! While the clock never stops ticking, understanding, and tackling sarcopenia can help us slow down the inevitable, keeping our muscles stronger for longer.
Diet and exercise to combat sarcopenia
Research indicates that sarcopenia tends to hit women, particularly those post-menopausal, harder due to significant hormonal and dietary shifts in later life. This highlights the urgent need for effective nutritional and exercise-based strategies to combat sarcopenia by stimulating skeletal muscles via exercise and then eating right. A review of studies over the past decade, focusing on middle-aged and older women, reveals nutrients like protein, vitamin D, magnesium, and fish oil can likely enhance strength, and muscle function.
Most importantly, it is essential to note that exercise enhanced the outcomes in many studies, hinting at the synergistic effect of combining dietary interventions with physical activity. The evidence suggests that while nutritional strategies can offer some benefits, a holistic approach encompassing both tailored exercise and dietary modifications holds the key to effectively preventing and treating sarcopenia in aging females.
Article’s Source
Thornton, Margaret, et al. “Nutrition interventions on muscle-related components of sarcopenia in females: a systematic review of randomized controlled trials.” Calcified Tissue International 114.1 (2024): 38-52.
Vicki Doe Fitness-STORE
Discover the Vicki Doe Fitness-STORE—your destination for stylish apparel, fitness gear, and wellness essentials like yoga mats, water bottles, candles, and premium supplements. Shop now and elevate your health journey!
Are you frequently skipping breakfast due to a busy schedule? You do not have to anymore.
Download our eBook- 20 Healthy Breakfast ideas in Under 15 minutes for just $27.00
You no longer will miss the most important meal of the day for more energy and healthy weight management! Enjoy!
Stop depending on willpower and motivation alone to help you lose those stubborn pounds.
Instead, enroll in our Vicki Doe Fitness-Step by Step Weight Loss Bootcamp Masterclass an online 12-week comprehensive weight loss program that embraces the holistic approach to sustainable healthy lifestyle habits for weight loss and long-lasting transformation- Sign up below!
Vicki Doe Fitness-Step by Step Weight Loss Bootcamp Masterclass
Resources
*Note: Some of the resources below may be affiliate links, meaning Vicki Doe Fitness receives a commission (at no extra cost to you) if you use the link to make a purchase. Thank you for your support!
Need relaxation and stress relief? Try Yoga!
YogaDownload is the premier online destination for downloading/streaming online yoga, meditation, pilates, barre, and fitness classes. Online since 2009, they offer 1,700+ classes taught by professional instructors, including world-renowned yoga teachers the likes of Anna Forrest.
Join YogaDownload.com
Go to our Resources page- For the most recommended tools, you need to succeed on your healthy living journey!!
Listen and share our podcast show- “It’s All About Health & Fitness-” Vicki Doe Fitness
Or anywhere that you listen to your favorite podcast.
To support this Website, Podcast, and all of our other health fitness educational media content,
Haywood Doe Consulting Co. LLC
https://paypal.me/vickidoefitnes
I just wanted to express my gratitude for the valuable insights you provide through your blog. Your expertise shines through in every word, and I’m grateful for the opportunity to learn from you.