The Science Behind Ageing Muscles: Use it or Lost it

Ageing is a universal and complex process. With the passage of time, our bodies encounter numerous transformations, both visible and invisible to the naked eye. Among these changes, the decline in muscle health stands out, especially since muscles play such an integral role in our daily activities and quality of life.

Understanding Sarcopenia

Sarcopenia, the gradual loss of muscle mass and function, is one of the significant changes ageing individuals experience. This process, though subtle at first, tends to become more pronounced as we move through the decades. Typically starting in our 30s, sedentary individuals will lose about 10% of their muscle mass every decade. By our mid-70s, it's possible for us to lose up to 50% of the muscle mass we had in our youthful days.

This picture below shows an MRI scan through the thigh muscle of a 23 year old man and a 78 year old man. The circle in the centre is the thigh bone (the femur), the light grey shapes surrounding this are muscle tissues, and the white spaces are fat tissues. This scan is typical an older sedentary human with sarcopenia - there is seen to be a decrease in the size and uniformity of muscle as well as an increase in fat.

Underlying Causes of Muscle Decline

Neuromuscular Degeneration: Every movement we make is a symphony of signals between our brain and muscles. However, with age, there's a decline in the number of nerve cells, or motor neurons, sending these signals. Consequently, muscles receive fewer signals, leading to a reduction in their size and tone.

Hormonal Changes: Hormones play a vital role in muscle health. Testosterone, growth hormone, and insulin-like growth factors decline with age. This decrease directly influences the size and strength of our muscles, contributing to the overall weakening process.

Reduced Protein Synthesis: Our muscles are in a constant cycle of damage and repair. As we age, the rate at which our muscles synthesize protein diminishes, impacting their ability to repair themselves after wear and tear, leading to slower recovery and growth.

Physical Inactivity: As the years go by, we might find ourselves leading more sedentary lifestyles. This lack of regular muscle activity can exacerbate the natural muscle loss due to ageing, leading to faster losses.

But there is hope! By understanding the reasons why we lose muscle over time, we can adopt strategies to counteract and limit these negative changes.

Countering Muscle Ageing: Strategies and Interventions

Strength and Resistance Training: Among the most beneficial approaches to maintain or regain muscle health is incorporating resistance and strength training exercises. Such activities challenge the muscles, prompting them to grow and strengthen. Whether it's lifting weights, resistance band exercises, or bodyweight routines, these workouts can have profound effects on the muscular system.

Balanced Diet and Protein Intake: Our muscles need proper nutrition to function optimally. A diet rich in protein sources, including lean meats, dairy, legumes, and fish, can significantly aid muscle repair and growth. Recent studies even suggest that older adults might require more protein than their younger counterparts to maintain muscle health. Furthermore, consuming protein-rich foods post-exercise can optimize muscle recovery.

Maintaining an Active Lifestyle: Engaging in regular physical activity has myriad benefits for overall health, including cardiovascular, cognitive, and, of course, muscular. Simple daily routines, like walking, cycling, or even dancing, can significantly contribute to maintaining muscle mass and function. Furthermore, these activities can improve balance and coordination, critical aspects of health for ageing individuals.

Exploring Hormone Replacement Therapy (HRT): While HRT has been the subject of debate, some clinical studies suggest that it might offer potential benefits in combating muscle loss for certain individuals. However, as with any medical intervention, it's essential to engage in informed discussions with healthcare professionals to understand the potential benefits and risks.

This amazing picture is taken from a journal published in 2011, again showing some MRI scans of the thigh. The researchers set out to examine whether long term exercise prevented the loss of lean muscle mass and strength witnessed with sedentary aging.

They found those subjects leading active lives, such as this 70 year-old triatlete, were able to maintain significant proportions of their muscle mass as they aged. They went on to suggest that participating in simple long term exercises not only saves mobility but by decreasing disability and disease can save lives.

Benefits Beyond the Physical

Beyond the evident physical benefits of maintaining muscle health, there's a psychological dimension too. Improved muscle strength and functionality lead to increased independence, reducing reliance on others for daily tasks. This enhanced autonomy can significantly boost self-esteem, mental well-being, and overall life satisfaction.

Ageing might be a natural progression of life, but how we age lies significantly within our control. Armed with the knowledge of the reasons behind our ageing muscles, we are better positioned to make choices that help us in the long run. By adopting a proactive approach, encompassing exercise, nutrition, and informed healthcare decisions, our later years can be marked not by decline but by resilience, strength, and an ever-vibrant zest for life.