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Maintaining Muscle as we age...SO important for health-Dr Max explains on QVC TV

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Every day we are losing muscle mass from degradation, but also are
replenishing our muscle mass by building new muscle tissue with amino acids,
which are the basic building blocks that come from the protein we ingest. When we are young, this balance is perfect, but as we age, the rate at which we lose muscle is significantly faster and our ability to build new muscle is somewhat less effective.
This means that we tend to lose muscle mass and strength overall as we age. This is called age related ‘sarcopenia’. It is not a disease but a natural part of ageing.
If unchecked, this can eventually lead to frailty in older age, as our muscle mass and strength reduce radically and typically this goes hand in hand with an increase in fat mass.
However, the good news is that we can do something about this so called sarcopenia, but it just takes a little effort in the form of exercise (preferably
resistance exercise) combined with a higher intake of high quality protein, preferably dairy or animal protein, as this type of protein contains the richest and highest quality source of essential amino acids, which have been proven to be the most effective for ageing muscle health, in many international scientific studies.
Age related muscle loss starts at around 45 years and accelerates as we age, resulting in around 1% loss per year accelerating to 3% later on in life, meaning
we could easily lose 25% of our muscle mass and the strength that goes along with it, by the time we reach 65 years

In essence, our muscles are in a state of flux and are being remodelled constantly.
So every day we are losing muscle mass from degradation, but also are
replenishing our muscle mass by building new muscle tissue with amino acids,
which are the basic building blocks that come from the protein we ingest. When we
are young, this balance is perfect, but as we age, the rate at which we lose muscle
is significantly faster and our ability to build new muscle is somewhat less effective.
This means that we tend to lose muscle mass and strength overall as we age. This
is called age related ‘sarcopenia’. It is not a disease but a natural part of ageing. If
you look at the image of the two people’s arms with a similar BMI, this just illustrates
that it is very difficult to gauge muscle loss from an external appearance alone.
If unchecked, this can eventually lead to frailty in older age, as our muscle mass and strength reduce radically and
typically this goes hand in hand with an increase in fat mass.
Another example of sarcopenia is that illustrated in the mri imaging of young and older adults’ upper thighs. Around the
central bone, one can see the muscle mass (shown in white) and the darker looking fat mass surrounding the muscle
itself. The image clearly shows not only a loss of muscle mass with age, but also the quality of the muscle itself in the
older adults has diminished significantly, with additional ingress of fatty streaks too. However, the good news is that we
can do something about this so called sarcopenia, but it
just takes a little effort in the form of exercise (preferably
resistance exercise) combined with a higher intake of
high quality protein, preferably dairy or animal protein,
as this type of protein contains the richest and highest
quality source of essential amino acids, which have
been proven to be the most effective for ageing muscle
health, in many international scientific studies.
Age related muscle loss starts at around 45 years and
accelerates as we age, resulting in around 1% loss
per year accelerating to 3% later on in life, meaning
we could easily lose 25% of our muscle mass and the
strength that goes along with it, by the time we reach
65In essence, our muscles are in a state of flux and are being remodelled constantly. So every day we are losing muscle mass from degradation, but also are replenishing our muscle mass by building new muscle tissue with amino acids, which are the basic building blocks that come from the protein we ingest. When we are young, this balance is perfect, but as we age, the rate at which we lose muscle is significantly faster and our ability to build new muscle is somewhat less effective. This means that we tend to lose muscle mass and strength overall as we age. This is called age related ‘sarcopenia’. It is not a disease but a natural part of ageing. If you look at the image of the two people’s arms with a similar BMI, this just illustrates that it is very difficult to gauge muscle loss from an external appearance alone. If unchecked, this can eventually lead to frailty in older age, as our muscle mass and strength reduce radically and typically this goes hand in hand with an increase in fat mass. Another example of sarcopenia is that illustrated in the mri imaging of young and older adults’ upper thighs. Around the central bone, one can see the muscle mass (shown in white) and the darker looking fat mass surrounding the muscle itself. The image clearly shows not only a loss of muscle mass with age, but also the quality of the muscle itself in the older adults has diminished significantly, with additional ingress of fatty streaks too. However, the good news is that we can do something about this so called sarcopenia, but it just takes a little effort in the form of exercise (preferably resistance exercise) combined with a higher intake of high quality protein, preferably dairy or animal protein, as this type of protein contains the richest and highest quality source of essential amino acids, which have been proven to be the most effective for ageing muscle health, in many international scientific studies. Age related muscle loss starts at around 45 years and accelerates as we age, resulting in around 1% loss per year accelerating to 3% later on in life, meaning we could easily lose 25% of our muscle mass and the strength that goes along with it, by the time we reach 65 years. years.

Author

Max Gowland