As we age, our bodies undergo significant changes, especially when it comes to muscle health. After age 60, muscle weakness is common, which can make it difficult to perform simple tasks like walking or climbing stairs. However, you can slow down muscle loss by adjusting your diet. Here’s an explanation of the causes of this weakness and a list of nine essential foods for maintaining healthy muscles.
Understanding Age-Related Muscle Weakness
Sarcopenia, or the age-related loss of muscle mass, is a natural phenomenon that typically begins after age 30. If left untreated, a loss of 3% to 8% of muscle mass can occur each decade. This process accelerates after age 60 and can make everyday activities, such as standing or walking, more difficult.
Several factors contribute to sarcopenia. First, a decline in the production of hormones such as testosterone and estrogen weakens muscles. Second, reduced protein intake and insufficient physical activity worsen the condition. Finally, with age, the absorption of essential nutrients becomes less efficient, exacerbating muscle weakness.
