We tend to think of aging as linear, like sand falling from an hourglass or a hand moving around a dial. Every morning when we wake up, we grow one day older. Every birthday, add another candle to the cake.
However, science is proving that aging is not so simple. A new study from Stanford University School of Medicine points to two large waves of chemical processes that occur in accelerated bursts rather than a slow and steady process.
“We are not just changing gradually over time,” Dr. Michael Snyder, a geneticist at Stanford University and lead author of the study, said in a statement.
New research suggests that, like the early ’60s, the mid-’40s were a time of dramatic change.
Snyder and his team found that for most events, the drama unfolded differently for different ages. For example, in your 40s, your ability to metabolize alcohol decreases significantly, and in your 60s, your ability to metabolize carbohydrates decreases. The study was published this month in the journal Nature Aging.
But the researchers noted one change that affected people in both age groups. That’s a dramatic loss of muscle mass. A 2023 Metabolism Journal review found that this decline can lead to a serious condition known as sarcopenia, which has a wide range of health implications, including metabolic disorders such as type 2 diabetes, cognitive impairment, falls, and movement disorders. was found to be associated with a high risk of adverse effects on Fractures, and the biggest one is death.
The good news is that even if you’ve already lost some muscle mass, it won’t be lost forever. “It’s never too late to rebuild and maintain muscle,” says Ryan Carver, certified strength and conditioning specialist and author of The Longevity Lifestyle: Your Guide To Aging In Reverse. said.
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Problems due to loss of muscle mass
From your late 40s to your mid-50s, most people can expect to lose about 1 pound of muscle per year, Carver says. This may not seem like a big deal, but consider that for a person weighing 140 pounds, this equates to a loss of over 7% of total muscle mass.
The situation will only get worse. Once you reach your mid-60s, the rate of muscle loss doubles. Now you’re losing about 2 pounds of muscle each year. A 2019 study in the Journal of Strength and Conditioning Research found that this reduction primarily affects fast-twitch fibers (the type built for short, powerful bursts of energy). . Fast-twitch fibers also help you avoid falls that send you to the ER or nursing home.
When you have less muscle mass, you have less strength and less mobility. You appear frail to family and friends. Difficulty getting up from a chair, walking quickly, maintaining balance, lifting heavy objects, and opening bottles.
Even worse, unaddressed muscle loss can be deadly. If you are inactive and let nature take its course, your muscles will deteriorate to the point where your physical and mental health will suffer. Basic activities of daily living may become difficult.
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A proven method to rebuild muscle
Preventing frailty requires an action plan. Carver said many people mistakenly believe that medicines, vaccines and supplements can prevent or reverse sarcopenia. it’s not. And while proper nutrition is always a good idea, there is no evidence that a proper diet will prevent or reverse age-related muscle loss, Carver said.
Even physical activity cannot prevent sarcopenia. Of course, activities such as walking, gardening, and hiking are good for your health, but they cannot prevent muscle loss.
So what’s the answer? As Carver points out, the great benefits of weightlifting for significantly improving muscle quality were confirmed in a 2012 American College of Sports Medicine study. Building muscle through strength training slows bone loss and stimulates new growth. Not only will your muscles become stronger, but your bones will also become denser. Together, these will stabilize your joints and reduce your chances of injury.
Carver recommends weightlifting through power training that teaches explosive movements. Power training activates your fast-twitch muscles, which can help you do everything from reacting safely while driving to escaping to the emergency room after a fall.
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The key to successful power training
Don’t worry. You don’t have to lift the same amount as a buff 20-something to power train. You just need to work with the right intensity. To get the most out of your session, Carver suggests:
It gradually becomes overloaded. That means I’m constantly challenging myself. Consider adding more reps, more weight, or more sets. “Muscles require metabolic signaling pathways,” Carver says. “If you’re training at a suboptimal intensity, you’ll never reach the critical mass that tells your body to build muscle.” Be consistent. Success doesn’t come from doing things once in a while. It comes from what you do regularly. The American College of Sports Medicine details the health benefits of consistent exercise in a 2011 position paper. These benefits include reduced risk of cardiovascular disease, type 2 diabetes, stroke, and some types of cancer. Schedule three to four exercise sessions per week. Please be careful. Carver sees many clients who treat exercise like a task to check off a to-do list. However, weightlifting requires concentration. To elicit optimal muscle growth and accelerate results, focus on increasing muscle tone. Seek out expertise. You can take lessons from certified personal trainers with national qualifications. Consider treating exercise like a prescription. Get the dose, frequency, duration, and intensity right with the help of a professional.
Scientists at Stanford University said the study shows that people, especially those in their 40s and 60s, need to continue paying attention to their health. “I’m a strong believer in trying to make lifestyle adjustments while you’re still healthy,” says Snyder, the study’s senior author.
Fitness coach Carver said: “Aging is like being thrown into the ocean. If you stop standing at some point, you’ll end up hunched over, limping, and drowning.”
Kathleen Murphy is a longtime writer and frequent contributor to Medium.com, specializing in physical health, mental health, and successful aging.
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