Because of sarcopenia. What is Sarcopenia? Sarcopenia is “an age related, involuntary loss of skeletal muscle mass and strength”1. Sarcopenia starts in our 30s and can happen to men and women. This can happen at a rate of 3-5% of muscle mass per decade”. Once a woman hits menopause, hormonal changes can accentuate sarcopenia even more.3 Strength training can stop the loss of muscle and help build muscle. CDC recommends 150 minutes a week of exercise and strength training 2 or more days a week. It is important to consume protein throughout the day to help build muscle and prevent loss. “Vitamin D is essential for the optimal functioning of the musculoskeletal system”.3 In fact, low vitamin D levels are “associated with loss of muscle mass and strength.”3 It also “stimulates dietary calcium absorption and helps to regulate muscle function.3
Ways to prevent sarcopenia
Consume enough protein throughout the day, preferably with each meal.
Have your vitamin D levels checked, supplement if necessary.
Exercise. Especially strength training.
1. Walston JD. Sarcopenia in older adults. Curr Opin Rheumatol. 2012;24(6):623-627. doi:10.1097/BOR.0b013e328358d59b
2. Office on Women’s Health. Sarcopenia. 10/1/24. https://www.womenshealth.gov/sarcopenia#:~:text=Beginning%20at%20age%2030%2C%20the,and%20does%20less%20physical%20activity.
3. Buckinx F, Aubertin-Leheudre M. Sarcopenia in Menopausal Women: Current Perspectives. Int J Womens Health. 2022;14:805-819. Published 2022 Jun 23. doi:10.2147/IJWH.S340537
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