Why muscles matter as you age Dealing with sarcopenia

The Overlooked Danger of Muscle Loss: How to Strengthen Your Body and Health

By Dr. Irfan Shaikh, Head, Medical & Scientific Affairs, Abbott Nutrition

We’ve all struggled with a stubborn jar lid at some point. While it might seem like jars are getting harder to open, the real issue for many is a gradual decline in hand grip strength—a key indicator of overall muscle health. Muscle loss, or sarcopenia, is a natural part of aging that is often dismissed as inevitable. However, ignoring it can have significant health implications.

Understanding Sarcopenia

Sarcopenia refers to the progressive loss of muscle mass, strength, and function as people age. While it’s commonly associated with the elderly, muscle loss begins much earlier in life:

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• Starting at age 40: Adults lose up to 8% of their muscle mass per decade.
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• After age 70: This rate can double.
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In India, sarcopenia is particularly prevalent:

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• 1 in 3 men and 1 in 5 women experience it.
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• 17.5% of the elderly population suffers from advanced muscle loss, a figure higher than in many other regions globally.
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Globally, an estimated 50 million people live with sarcopenia, a number expected to quadruple to 200 million in the next 40 years.

Why Muscle Measurement Matters

Sarcopenia is often called a hidden condition because its symptoms are subtle and easily overlooked. Measuring muscle strength is essential for early intervention:

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• Chair Challenge Test: A simple method to assess muscle strength. The time it takes to complete five sit-to-stands from a 43 cm (1.4 feet) high chair can indicate muscle age. Learn more at www.muscleagetest.in.
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How to Rebuild Muscle and Strength

While sarcopenia is a serious condition, the good news is that muscle can be rebuilt through exercise and nutrition:

1. Prioritize Breakfast

Breakfast provides essential nutrients to fuel your body for the day.

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• Best Foods: Eggs, whole grains, fruits, and dairy.
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• Why It Matters: A nutrient-dense breakfast helps maintain energy levels and supports muscle recovery.
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2. Stay Physically Active

Regular exercise is key to maintaining and building muscle strength.

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• Simple Activities: Walking, jogging, cycling, swimming, and climbing stairs.
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• Goal: Aim for at least 1 hour of daily physical activity.
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3. Incorporate Nutritional Supplements

Even with a balanced diet, nutritional gaps can exist. Supplements can help fill these gaps.

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• HMB (Beta-Hydroxy-Beta-Methylbutyrate): Found in products like Ensure HMB, this supplement supports lean muscle mass and improves strength and function in aging adults.
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The Bigger Picture

Ignoring muscle loss isn’t just about struggling with jar lids; it’s about maintaining independence, vitality, and overall health. By addressing sarcopenia early through strength-building exercises, proper nutrition, and supplementation, you can enhance your quality of life and reduce the risks associated with muscle decline.

Take control of your muscle health today—because staying strong is more than a goal, it’s a necessity.