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Sarcopenia and Diet
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 Sarcopenia is the loss of lean muscle mass that occurs during the aging process. Sarcopenia starts at age 40, and accelerates greatly after age 75. After age 30, people lose 3%-8% of their muscle mass each decade. Between 35% and 45% of people over age 65 have sarcopenia. As we age, sarcopenia makes it much more difficult to perform activities of daily living, such as cleaning and grocery shopping. In addition, sarcopenia puts us at risk for falls and other accidents. Osteoporosis and sarcopenia are linked, because without enough muscle, our bones are not put under the mechanical stress necessary to keep them healthy. People who have lost a large amount of muscle do not recover from trauma, illness, or surgery as quickly as those who have more muscle mass. Prevention of sarcopenia
The following suggestions may help prevent sarcopenia: Exercise: Include 30-60 minutes of moderate-intensity exercise every day (recommended amount, but consult your doctor). Strength/resistance training is of particular importance.
Protein: Make sure you have enough protein in your diet - at least 0.8 grams (g)/kilogram (kg) of body weight. To calculate your weight in kilograms, divide your weight in pounds (lb) by 2.2. For instance a woman weighing 135 lb needs at least 49 g of protein/day. However, some data supports an intake of 1.6-2 g/kg/day in older adults. Make sure to eat a well-rounded diet with plenty of variety.
Protein powder: Consider purchasing a protein powder rich in whey protein.
Dietary intake: Many older people do not eat as much food as they should. If you have a loss of appetite or other issues leading to a decrease in intake, please talk to your dietitian or physician.
Hormonal imbalances: Some older adults suffer from hormonal imbalances, such as decreased testosterone, which can lead to muscle loss. Talk to your physician about hormone testing and replacement.
Vitamin D: Consume enough foods that are rich in vitamin D, including:
Fish-liver oils
Fortified milk
Herring
Salmon
Canned sardines
Fortified orange juice
Fortified cereal
Creatine and conjugated linoleic acid: Consider supplementing your diet with creatine and/or conjugated linoleic acid, which may help to increase gain of muscle mass in people who are following a strength-training regimen. It is important to talk to your registered dietitian or doctor before beginning any supplementation.
Omega-3 fatty acids: Make sure you consume enough omega-3 fatty acids. Sources include: - Olive oil
- Canola oil
- Peanut oil
- Walnut oil
- Soybeans
- Wheat germ
- Butternuts (similar to walnuts)
- Walnuts
- Mackerel
- Salmon
- Bluefish
- Mullet
- Anchovies
- Herring
- Lake trout
- Sardines
- Tuna References and recommended readings
Brink W. Preventing sarcopenia: maintain healthy muscle mass as you age. Available at: http://www.lef.org/magazine/mag2007/jan2007_report_muscle_01.htm. Accessed April 14, 2009. Lopez H. Sarcopenia: exercise, nutrition and beyond. Available at: http://www.sportsnutritionsociety.org/conference_presentations/ISSNConference_200606_Lopez.pdf. Accessed April 14, 2009. Murray MT. Sarcopenia and muscle loss. Available at: http://www.tasteforlife.com/content/default.asp?artid=834&title=Sarcopenia_and_Muscle_Mass. Accessed April 14, 2009. Rawson ES, Conti MP, Wassmer DJ. The effects of creatine supplementation on muscle function and body composition in older men and women. International SportsMed Journal [serial online]. 2004;5:262-276.Available at: http://www.fims.org/default.asp?pageID=562850423. Accessed April 14, 2009. Tarnopolsky M, Zimmer A, Paikin J, et al. Creatine monohydrate and conjugated linoleic acid improve strength and body composition: following resistance exercise in older adults. Available at: http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0000991. Accessed April 14, 2009. Vella C, Kravitz L. Sarcopenia: the mystery of muscle loss. Available at: http://www.unm.edu/~lkravitz/Article%20folder/sarcopenia.html. Accessed April 14, 2009. US Dept of Agriculture, Agricultural Research Service. Low protein+low exercise=sarcopenia. Available at: http://www.ars.usda.gov/is/AR/archive/may05/sarco0505.htm. Accessed April 14, 2009.
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