PROTEIN: THE FRONTLINE DEFENSE AGAINST SARCOPENIA

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SARCOPENIA: THE SUBTLE HAPPENING

Sarcopenia is loss of the body’s muscle mass and strength over time due to aging. After 30, your health has to be at the top of your to do list. Life tends to demand our focus everywhere but our own health. You may be learning important lessons that bring about wisdom and mental strength as you age, but the hard facts are that the body is getting weaker yearly and harder to maintain. Sarcopenia is to blame when it comes to the slowing of the body. To slow the process of muscle decline, a conscious, healthy life style is needed to avoid some of the physical disadvantages that can come with aging. 

CAUSES

  • AGING: Natural loss of muscle mass and function. 
  • INACTIVE LIFESTYLE: Lifestyle with minimal activity that doesn’t encourage muscle growth or maintenance. 
  • HORMONAL CHANGES: Drop in testosterone and growth hormone/ hormonal imbalance in males and females. 
  • DIETARY DEFICIENCIES:  Insufficient calorie intake and low protein consumption. 

PREVENTION

  • Balanced diet high in protein, essential nutrients, and healthy fats. 
  • Leading a healthy lifestyle. 
  • Regular exercise regimen that includes both resistance training and aerobic exercise. 

IMPORTANCE OF PROTEIN WHEN AGING

Protein is one of the main driving ingredients behind life. Our bodies are made from protein and they need daily intake of protein to function properly. From head to toe, protein does a body good. You won’t drop dead on the spot being low on protein daily, but it can and will take its toll on the body over time. It is important to ensure you’re getting enough protein to support your daily lifestyle. As we age, we need more protein due to sarcopenia and the body losing its ability to process protein. Aging causes decline in muscle mass, emphasizing the importance of leading a healthy, active life. To help counteract the effects of aging and loss of muscle, increased protein intake is needed.  

PROTEIN’S ROLE RATHER YOUNG OR OLD

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  • PROTEIN SYNTHESIS: The process of protein conversion into aminos, important for building and repairing muscle.  
  • BONE HEALTH: Bone density is affected by one’s protein intake. Low protein intake can contribute to osteoporosis and even fractures. 
  • IMMUNE FUNCTION: Protein supports the body’s immune system and assists in fighting off infections and illnesses effectively, especially in older adults. Protein is essential for the body to repair wounds, recover from physical activity, and all-around daily function.  

RECOMMENDED DAILY PROTEIN INTAKE FOR OLDER ADULTS  

Older adults should intake 0.8 to 1.5 grams per kilogram of body weight or a minimum of .36 grams per pound. Your diet should support your daily life style. These are just estimates for a general guideline. The body needs a lot of protein to function. It has a responsibility to support us and we have the privilege of supporting it with healthy choices that encourage longevity. Healthy eating that ensures the body is getting plenty of protein, whatever the source, is an ideal approach. 

PROTEIN SOURCES

  • ANIMAL: Beef, pork, poultry, fish, eggs, and dairy products 
  • PLANT: Vegetables, beans, lentils, chickpeas, nuts, seeds, tofu, grains 

PROBLEMS CAUSED BY PROTEIN DEFICIENCY

Protein deficiency can start with subtle signs but can lead to serious consequences.  

  • MUSCLE ATROPHY  
  • IMPAIRED IMMUNE SYSTEM  
  • IMPAIRED CHILD DEVELPOMENT  
  • HAIR SKIN AND NAIL PROBLEMS 
  • SLOWED RECOVERY FROM INJURIES  
  • COGNITIVE IMPAIRMENT  
  • HORMONAL IMBALANCE     

PROTEIN’S EFFECTS ON THE BODY’S HORMONES

  • TESTOSTERONE: Both men and women use testosterone for support of the body daily, although women use lower amounts than men. Testosterone is necessary and is supported by protein intake. 
  • INSULIN: Protein encourages the release of insulin in both males and females. The release of insulin promotes muscle protein synthesis.  
  • GROWTH HORMONE AND INSULIN LIKE GROWTH FACTOR 1 (IGF-1) HORMONE:  Protein promotes the release of growth hormones which are crucial for growth, metabolism, and muscle development. Elevated levels of (IGH-1) assist in cell growth and repair. 
  • CORTISOL: Cortisol is one the body’s stress hormones that, over time, can deteriorate muscle. Sufficient protein can lessen cortisol spikes by stabilizing blood sugar levels, which optimizes nutrient absorption for muscle repair and lessens the negative effects cortisol has on muscle.  

TOO MUCH PROTEIN IS NOT A GOOD THING

As with most things in life, too much of a good thing can become a bad thing. Balance should be the aim when it comes to your diet, which should be tailored to your needs, and adjustment is key. Some weeks may be more active than others, calling for dietary adjustments for support. More active days will call for more protein than less active days. Too much protein builds up and is hard for the body to process. This should always be avoided. In a nutshell, your main meals should have a certain nutritional value balanced with protein, fiber, carbs, and fats. Depending on your age, 2 out of the 3 meals should contain enough protein to support the daily activity and recovery. This is just a generalization– everyone’s life is unique. The point is the body needs enough protein to support your lifestyle. With that in mind, you want to intake a healthy amount of protein that the body can process. 

SIDE EFFECTS OF MORE PROTEIN THAN NEEDED

  • EXCESSIVE PROTEIN: Excessive protein and carbs can lead to insulin resistance. 
  • DIGESTIVE ISSUES: High protein diets low in fiber can cause constipation /diarrhea. 
  • HEART DISEASE: Protein from animal sources tend to be high in cholesterol and saturated fats, which can encourage heart disease. 
  • WEIGHT GAIN: More protein than needed in the body can be converted into fat instead of being burned for fuel and recovery. 
  • ORGAN STRAIN:  Too much protein unused in the body puts a strain on the organs, specifically the liver and kidneys. 

PROTEIN FOR THOUGHT

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This article was intended to shed light on a very important subject when it comes to life, and the body. Longevity in life starts with a healthy body. Human bodies come in all sorts of shapes and sizes with unique needs for our unique lives. One thing is for certain: all human bodies age, and as they age, they need more support from nutrition. Sarcopenia should be taken seriously. May this article encourage you to do your own research and organize your own approach to slowing the effects of aging on the body. Prevention can’t always be achieved but the last thing you want is to suffer more than you have to. A balanced diet after 30 is your first line of defense against aging. With the right amount of protein as part of the balance you can ensure you’ll have the muscle needed to face life’s challenges

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