Muscle your way to healthy aging
BY 2030, one in every 6 people will be 65 years old or older. These super-aged populations will be in more than 35 countries across the world, and 60 percent of them will be found across Asia.
While the Philippines has a primarily young population, elderly adults are expected to make up 14 percent of the Filipino population by the 2030s. As we navigate our way through these unprecedented times, the need to stay healthy is a must—especially as we age.
How aging affects our muscles
BEYOND visible wrinkles and graying hair, the true challenge for aging populations is one we can’t directly see—the gradual loss of muscle mass.
Starting in our 40s, we can lose up to 8 percent of our muscle mass every 10 years. While it may not seem like a big number, take a moment to think about all the things muscles allow us to do. Aside from strength, muscle loss can impact our mobility, energy level, immune system, and even bone strength. This can affect how we carry out even the simplestofdailyactivitieslikeclimbingstairs,lifting objects, doing chores, or playing with our kids.
The SHIELD study (Strengthening Health In Elderly through nutrition)—asia’s largest clinical study from Changi General Hospital, Singhealth Polyclinics, and Abbott found in 2019 that every one-year increase in age over the age of 65 led to 13 percent higher odds of having low muscle mass. As the SHIELD study sheds light on who may be more at risk, it’s best to keep an eye out for our moms, dads, and grandparents because muscle loss can pose an unforeseen health risk that families should address as soon as possible. After all, caring for and protecting our loved ones should always start at home.
Muscle loss and weak immunity
WHILE many of us splurge on vitamins to help strengthen our resistance to sickness, a valuable insight that isn’t common knowledge is the link between muscle health and immunity.
Studies suggest that the loss of muscle mass is associated with compromised immunity and infections. Additionally, muscle tissue is a major storage site for amino acids needed by our bodies for tissue repair when we sustain injuries, physical trauma, or infections.researchalsoshowsthatolderadultshave increased markers of inflammation associated with lowmusclemassandmusclefunction.immunitycan be compromised if an older adult loses more than 10 percent of their lean body mass, while a decrease of more than 30 percent can make them more susceptible to diseases like pneumonia.
These findings imply that maintaining or improving muscle health should be a priority, especially for the elderly. On top of adequate rest, and decreased stress, it is important to exercise regularly and maintain a healthy, balanced diet.
Nutrition and exercise are key
A REGIMEN of strength training coupled with a complete and protein-sufficient diet can help maintain and regain muscle strength. While eating well is a key determinant of our quality of life, maintaining a balanced diet can prove to be a challenge. Abbott’s SHIELD Study shows that even normally nourished adults may be at risk of having low muscle mass, and that risk increases with age.
To complement proper exercise and food intake, consider adding adult nutritional supplements rich in Vitamin B, C, D, Iron, Selenium, and Zinc to help maintain immune system functions and with breakthrough ingredients like HMB (beta-hydroxy-beta-methylbutyrate), which works together with protein to help preserve muscle mass. In fact, the latest phase of the SHIELD study found that those who consumed specialized oral nutritional supplements showed improvements in their overall health, increased their weight, and had a lower risk of malnutrition.
No matter what the situation, everyone wants to age gracefully. By paying attention to our muscles, staying active, and getting proper nutrition, we can all live our lives to the fullest even as we age.