May 30th, 2017

Fitness treads are beginning to break away the sigma of what we can and can’t do because of our age.  In fact, the amount of literature out there and study’s being done on the importance of exercising as we get older is astounding.  Once turning 30, both male and females, (higher percentages in females) loss 3 to 5% of muscle mass every decade.  Sarcopenia is the main culprit in a plethora of metabolic disease, like decreased insulin, obesity, diabetes and cardiovascular disease in adults. 
There are many reason for Sarcopenia, the first, yo-yo dieting.  When regaining weight after a failed diet increases fat cells and decreases muscle mass.  Reduction of nerve signals to the brain telling the muscles to move.  This can be perceived as laziness, however if our nerves are not talking we are not walking.  Decrease testosterone and estrogen, especially in women after menopause increases belly fat and decrease regulation of other hormones like insulin.  Lastly, as we get older we have difficulty converting protein into energy, this is from not eating enough protein and calories.  This is most likely from a decreased appetite from lack of movement.  Really it is one big nasty cycle. 
There are 10 key ways that we can do to improve this condition.  

1. Exercise.  It is highly recommended that if you have not been moving meet with a personal trainer or physical therapist to prescribe a safe program to decrease risk of injury.
2. Increase protein in your diet.  Eating a portion, the size of your palm each meal can help ensuring you are eating enough.
3. Choose protein that is smart, grass feed beef, lentils, wild caught fish, organic chicken, black bean, milk, yogurt and eggs.
4. Increase omega 3’s. There are many supplements that can help with getting the recommended dose.  But with any vitamin consult your doctor first.
5. Increase vitamin D.  Again, consult your doctor first.  We get a lot of vitamin D from the sun, think about where you live and how much safe sun exposure you are getting.  Most people are deficient in vitamin D.
   
6. Maintain hormone balance, with both the help of your physician and strength and resistance training.  But lifting weights we naturally produce more HGH, which is key in muscle repairing, building more muscle, decreasing fat, bone density and increases desire to exercise.
   
7. Increase anti-inflammatory foods like those listed above.
8. Decrease pro-inflammatory foods like high fructose corn syrup, diet sugars and processed foods.
9. Decrease alcohol, not going any raves anytime soon.  (Except wine,wine is ok)
10. STOP SMOKING! (This comes from a person who struggled with smoking on and off my entire life, starting at the age of 11)

Moving at any age is important but as we get older it is more important in preventing increased muscle wasting.  So, the next time, you want skip the gym, think about where you want to be at 60, 70 and 80. It is never too late to start a weight training program.  Get help, meet up with a personal trainer to help you get started! 

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