Why Preserving Muscle Mass Is Crucial for Healthy Aging

We all wish for a longer life—at least, I know I do—but what about ensuring that we enjoy good health during the time we have?

Over the past century, human life expectancy has significantly increased for several reasons, particularly advances in sanitation, public health, nutrition, and medicine. These improvements have reduced mortality, especially among younger people, allowing more individuals to live longer.

For instance, in 2021, Canadians had an average life expectancy of 81.6 years, marking an impressive 24.5-year increase since 1921. Projections indicate that by 2050, the population aged 85 and older will triple.

While the rise in life expectancy is a remarkable achievement, it is essential to distinguish between lifespan—the total years of life—and healthspan—the years spent in good health. Today, older adults often experience prolonged periods of poor health, placing a significant strain on both individuals and public health systems.

At an advanced age, the ability to maintain independence is critical to quality of life. Thus, it’s not enough to merely extend life; we must also extend the healthspan to match, reducing the gap between the two as much as possible.

The idea of extending healthspan challenges the belief that age-related diseases are inevitable and untreatable.

The Role of Muscle in Extending Healthspan

A major challenge for the aging population is the decline in muscle mass, strength, and function, known as sarcopenia. This condition can lead to reduced independence, metabolic disorders, and an increased risk of falls and fractures.

Muscle plays a crucial role in posture, movement, and metabolism. It serves as a storage for glucose and lipids and helps regulate blood sugar. It also acts as a “buffer” of amino acids during times of stress, such as illness.

Research shows that muscle health at the time of hospital admission can predict outcomes like ventilator-free days and mortality. Unfortunately, muscle loss begins around the age of 50, with a decline of about 1% in muscle mass and 3% in strength annually. Periods of inactivity, such as during illness or hospitalization, accelerate this decline.

Even short-term reductions in physical activity—such as a few weeks of decreased walking—can lead to muscle loss, decreased strength, and worsened blood glucose control in older adults.

Maintaining Muscle Health with Age

The good news is that muscle tissue is highly adaptable, responding to physical activity by growing stronger and shrinking when not used. This adaptability offers an opportunity to counteract muscle loss with regular exercise and proper nutrition.

At McMaster University, my research team investigates how exercise and nutrition impact muscle health, with a focus on aging. Our findings show that even light resistance training can be effective in combating muscle loss, particularly when combined with a higher intake of protein.

Older adults, in particular, require more protein than current guidelines suggest. Research from our lab recommends consuming 1.2 to 1.6 grams of protein per kilogram of body weight daily—up to 100% more than the current recommendation—derived from a mix of animal and plant-based sources.

By engaging in consistent physical exercise and consuming adequate high-quality protein, you can enhance muscle health and close the gap between healthspan and lifespan. In doing so, you can maintain your independence and improve your quality of life as you age.

Read Original Article: Science Alert

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