Tips to Curb Muscle Loss as You Age
April 1, 2021 | View PDF
As the population of Americans over age 55 soars toward 70 million, more Americans are searching beyond avoiding wrinkles and fine lines for tips, foods, and products that will help them live the lives they desire well into their advanced years. This includes muscle maintenance.
As people age past 30, they can lose up to 8 percent of their muscle mass each decade. Finding a way to maintain muscle through the years has been one of the more elusive parts of the healthy aging quest.
"Muscle loss can really take its toll. Even simple movements like opening a jar of pickles or gardening become more difficult," said Dr. Steven Lamm, medical director of NYU Langone's Preston Robert Tisch Center for Men's Health. "When you have less muscle mass, the muscles you have must work harder. It can be exhausting."
There are a few easy steps that can help keep your muscles healthy as you age, and new research shows there may even be a way to curb muscle loss associated with aging.
One of the most effective ways to keep muscles in tip-top shape is to be active. Even quick exercises done regularly can make a huge difference in your muscle health. "Try the long route when you're taking the dog for a walk, or take the stairs instead of the escalator. Staying active can also help maintain joint health," said Dr. Lamm.
Feed Your Muscles
Most people know that protein is a building block for muscle, yet they don't get enough of it. Sleep also feeds muscle growth and recovery. "I tell my patients to aim for a regular sleep schedule of eight or nine hours each night to promote optimal muscle mass, heart health, and brain health," said Dr. Lamm.
Try a Supplement
You cannot halt aging, but new research shows you may be able to curb the muscle loss that comes with getting older. A new clinical study showed that daily supplementation with the super antioxidant, Pycnogenol (pic-noj-en-all), improved muscle function and endurance and reduced some of the symptoms accompanying muscle loss. "I've recommended Pycnogenol to my patients for years as a natural extract for healthy aging and as an important building block of wellness. This research builds on those findings," said Dr. Lamm.
Pycnogenol is one of the most researched ingredients on the market, and decades of research demonstrate the benefits of this natural extract for cognitive support, joint health, and skin health, which all contribute to an overall healthier self as we age. It's available in more than 700 dietary supplements, multi-vitamins, and health products worldwide. For more information, visit pycnogenol.com.
Muscle maintenance is a key to healthy aging. Luckily, there are many steps you can take to prevent muscle loss and stay strong through the years.