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4 tips to reduce loss of muscle mass

4 tips to reduce loss of muscle mass

October 7, 2024

From the third decade of life, a slow but progressive loss of muscle mass begins. It is estimated that from the age of 50, we lose between 1 and 2% of our muscle mass annually, and our strength decreases by 1.5 to 3% annually from the age of 60. In men, this process is progressive, but in women, there is a sharp decline after menopause. Although it could be considered a physiological process, there are ways to slow it down, and here you will find some tips on how to do it.

Why we lose muscle mass

The process of muscle mass loss is known as Sarcopenia, which is considered a consequence of normal aging, although if it coexists with another pathological process, it may be accentuated.

In Sarcopenia, we can observe macroscopic alterations through a decrease in the total amount of muscle mass and microscopic alterations at the muscle structure level that also explain the reduction in strength. Researchers have also found biochemical alterations, characterized by an increase in oxidative stress(Oxidative Stress: Myth or Reality) that causes modifications at the DNA level (nuclear and mitochondrial), which could in turn be the basis of the reduction in muscle metabolic activity.

To understand what happens, we must remember that oxidative stress is a loss of balance between oxidation and antioxidation that should occur inside each cell. Free radicals and other oxidative substances are normally produced during metabolism (biochemical processes inside cells). These oxidative substances are neutralized by our internal antioxidants(What are Antioxidants in Simple Words) . When this neutralization does not occur due to an excess of oxidizing agents or because we have few antioxidants, free radicals and unneutralized oxidative substances will become harmful agents capable of damaging other molecules inside the cell, such as lipids, proteins, and even DNA.

Inside the Myocyte (the name given to muscle cells), accumulated oxidative stress has caused mutations and damage to nuclear and mitochondrial DNA, leading to alterations in protein synthesis, energy production, and other metabolic processes, ultimately leading the cell to death.

Other factors influencing muscle mass loss

In addition to oxidative stress, there are other factors that can condition or accelerate Sarcopenia. Among them are:

Physical activity

The relationship between the level of physical activity and the loss of muscle mass, composition (fiber type ratio), and strength at any age is well known. Various studies on the effect of prolonged bed rest indicate that strength is lost even before muscle mass. Due to the association between aging and decreased physical activity, often conditioned by various diseases, the amount of physical activity performed will influence the amount of muscle mass retained. Sedentary lifestyles will undoubtedly lead to progressive Sarcopenia.

Nutritional status

Muscle protein synthesis is reduced in 30% of older people, but it is not well established whether this is due to aging itself, nutritional disorders, the presence of other diseases, or reduced physical activity.

Presence of other diseases

Some common diseases in adults could affect the development of muscle mass, including chronic obstructive pulmonary disease and heart failure, which would impact the oxygen supply to muscle tissue; metabolic diseases such as diabetes (Oxidative Stress can cause Type 2 Diabetes) and other pathologies that interfere with mobility.

4 tips to reduce body mass loss

There are factors we cannot change, such as age and our genetics, but there are others we can intervene in. Here are some things we can do:

  1. Maintain proper control of diseases.
It is important that any present pathology is well controlled by a doctor. In most cases, this will not be an obstacle to taking care of your muscle mass. It is also important to review with your doctor the list of medications you are using for control, as some may have direct effects on the muscle.

  1. Follow a balanced diet.
A diet(What are the best antioxidant-rich foods) that guarantees the proper intake of nutrients: proteins, carbohydrates, lipids, vitamins, minerals, and antioxidants.

  1. Follow a physical activity program.
Although, as we mentioned earlier, it is recognized that physical activity plays a protective role in maintaining muscle mass, not all physical activities are equal in this regard. For example, aerobic activities that increase oxygen consumption, such as walking, jogging, swimming, or cycling, contribute more to maintaining muscle mass. Resistance exercises are not excluded, but aerobic exercises should predominate. A professional trainer can provide the best guidance for each case, depending on gender, age, general health conditions, and other factors.

  1. Protect yourself from oxidative stress.
Oxidative stress conditions much of the damage that occurs in muscle fibers, leading to their disappearance. Additionally, it is a factor involved in the development of chronic degenerative diseases such as diabetes (Oxidative Stress can cause Type 2 Diabetes), which in some way can also influence the rate at which Sarcopenia develops. Ensuring that the diet includes foods high in antioxidants is ideal, but not always possible.

Antioxidant supplements(Why take antioxidant supplements) represent a solution to the daily antioxidant intake we require, but we must keep in mind that not all antioxidants are the same. They differ in their physicochemical characteristics and their mechanism of action.

Omega 5(What are the benefits of Omega 5) is a powerful natural antioxidant, extracted from pomegranate seed oil. Omega 5 has a dual antioxidant mechanism. Through nanotechnology(What is nanotechnology in simple words), Omega 5 has been transformed into a nanoemulsion, giving it the property of dissolving not only in lipid or fat-soluble mediums but also in aqueous or water-soluble mediums, providing a significant advantage over conventional antioxidants that are limited to certain tissues. Nano Omega 5 from GranaGard® is an antioxidant that can reach and help protect all the body's cells, including muscle cells.

Take care of your muscle mass, follow these tips, and protect yourself with Nano Omega 5 from GranaGard®.

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