Muscle Loss Part of Aging Process

By Joanne Chaconis, RD
Chief Clinical Dietician

I recently read an article that caught my eye because it applies to an age group that I find myself a member 44 -55 years. It addressed a condition called sarcopenia. This means a degree of muscle loss (suddenly gray hairs don’t seem so bad!). But even though skeletal muscle starts to decline in this age group, there are ways to lessen the impact.


1.) Less muscle, less bone. It seems that osteoporosis and sarcopenia are interrelated. If you lose muscle, you lose bone because muscle helps prevent bone loss. Therefore, weight-bearing exercises are recommended.

2.) Muscle helps to control blood sugar. As muscle mass decreases, it alters the body’s ability to keep blood sugars stable. That means your risk of developing type 2 diabetes increases.

3.) Ensure adequate protein intake. Research is finding that a low protein intake contributes to muscle loss. About 50 grams of protein is recommended daily. High quality protein sources are lean meats, fish, low fat dairy, and eggs. Non-animal sources to consider are dried beans, legumes, lentils, and tofu.

4.) Stay active. Activity helps to increase and maintain muscle strength. Studies show that people in their 70s, 80s, and even 90s benefit from safe strength training.

So, adopting these principles to make some changes, or continuing with an already health lifestyle, can help as the aging process marches on.