Are you having trouble climbing stairs, shopping, or gardening as long as you used to? It’s not necessarily a question of age… What if it’s a symptom your muscles are sending you? A subtle but very real phenomenon is affecting more and more adults over 50, often without us even realizing it. And yet, it can be mitigated or even avoided. Interested? We’ll tell you all about it.
Sarcopenia: When the muscles sound the alarm
Behind this somewhat barbaric name lies a very concrete reality: sarcopenia is the progressive loss of muscle mass and physical strength. Contrary to popular belief, it is not a predefined age-related condition. It is now recognized as a specific disorder with significant implications for quality of life.
Why is this happening… and to whom?
While muscle tends to gradually lose weight starting in your 30s (yes, already!), the process intensifies especially around your 60s. The cause? A combination of factors, often combined:
Time simply passes…
With age, some hormones that support muscle function (such as IGF-1 and growth hormone) decline. Muscle recovery slows, nutrient absorption becomes less efficient… in short, the body weakens.
Habits that aren’t really “muscle-friendly”
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Small habits that weaken muscles include skipping meals, avoiding protein, not getting enough exercise, and spending too much time sitting or being inactive. Inactivity is even the main risk factor. And let’s not forget vitamin D deficiency, which is widespread in France and affects muscle tone.
Some silent diseases.
Diabetes, thyroid disorders, chronic inflammation, and even neurological diseases can exacerbate muscle loss, sometimes without obvious symptoms.
How do you know if your muscles are starting to fail?
You don’t need polished machines to notice the early signs! Here are some warning signs to look out for:
You have difficulty getting up from a chair without momentum.
Climbing a flight of stairs makes you feel more breathless than before.
Your arms and thighs look less “tense” than before.
You may experience stumbling and loss of balance, as well as increased fatigue without any apparent cause.
If several of these symptoms apply to you, a brief consultation with your doctor may be beneficial to take stock.
Protecting Your Muscles: Good Daily Habits
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The good news is we can take the step! Even at 70, it’s never too late to strengthen your muscles. All it takes is a little flexibility… and encouragement.
Move smart, but move!
You don’t have to be a marathon runner. The most effective exercises are simple: squats, lunges, light push-ups, stair climbing, or even brisk walking. The key is to move daily, even if it’s just for ten minutes. Gentle yoga, Pilates, cycling, or swimming are also good allies.
Eat “muscle”!
Protein is the main fuel for your muscles. Consume 1.2 to 1.5 grams of protein per kilogram of body weight per day. Some options include eggs, salmon, lentils, natural yogurt, and even a little cheese.
As for vitamins, prioritize vitamin D, calcium, and omega-3 fatty acids (oily fish, almonds, flaxseed oil), while also maintaining adequate water intake.
What if we solved it?
Limit ultra-processed foods, white sugar, saturated fats, and excessive alcohol, as these all cause unnecessary fatigue in your body.
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