The Dangers of Muscle Loss and the Importance of Protein

The average person loses 30 percent of their muscle mass by the time they are 60 years old. With sarcopenia (muscle loss), comes a reduction in mobility, function, and balance. The potential for fall-related injuries also increases, which result in extended rehabilitation and the loss of more muscle.

• Along with muscle loss, we are also losing bone mass as we age, putting us in risk for osteopenia and osteoporosis.

Researchers point to a few different causes of sarcopenia:

• Lower hormone levels;

• Reduced nerve cells that send signals to your brain to tell your muscles to move;

• Decline in your body’s ability to use protein effectively; and

• Insufficient calories, especially protein calories, in order to maintain muscle mass.

Protein (as mentioned above in two causes) is vital to healthy aging, stopping or reversing muscle loss, and preserving and improving bone density and strength.

• Most people, especially women, are not getting enough protein, particularly as they age.

• More women choose “healthy” vegetarian lifestyles or just are not eating enough protein throughout the day to fill their gaps.

Animal protein (including fish, meat, poultry, and dairy), vegetable proteins (particularly combining vegetable proteins, such as beans and rice), and whey, pea, or collagen protein powders are all good ways to boost your protein intake.