HEALTH
As the obesity epidemic in America continues to worsen, and the prevalence of chronic disease rises, it is clear our lifestyles are having a negative impact on society. The burden is overwhelming our healthcare system, and the economic impact is unsustainable. As providers, we encourage people to lose weight and lower their BMI (body mass index). While this is certainly helpful, there is one vital component to health and wellness that is undervalued and all too often overlooked: skeletal muscle. Sarcopenia, described as the progressive loss of muscle mass and strength, can wreak havoc on an individual’s well-being. Alone, obesity and sarcopenia are troublesome. Together, sarcopenic obesity is a recipe for physical ailments, chronic medical conditions, and poor quality of life.
Skeletal muscle, one of the largest organs in the body, has historically been associated with movement and strength. However, we now know muscle, like other organs of the endocrine system, functions as a secretory organ playing a key role in metabolic health. Muscle contraction leads to the release of peptides and cytokines, referred to as myokines, which communicate with all major organs. Ultimately, this impacts our metabolic health, cognitive function, growth and development, response to injury and stress, and inflammation.
As we age, we will undoubtedly lose muscle and strength as part of the natural aging process. Per the NIH (National Institute of Health), muscle mass will decrease by 3-8% per decade beginning in our 30s. This loss of muscle is directly related to adverse health outcomes including impaired mobility, fragility, falls, decline in cognitive function, poor metabolic health, loss of independence, and eventually poor quality of life. From an orthopedic standpoint, sarcopenia has been associated with higher reported pain from arthritic conditions and unfavorable surgical outcomes.
While there is no magic elixir to stop the aging process, slowing the rate of decline is attainable. To do so, it is necessary to establish a regular strength and resistance training regimen, as well as eating a nutrient dense diet. Most people will be encouraged to know it is never too late to develop these habits, as multiple studies have shown the benefits of the initiation of strength training to sedentary populations in their 70s. If you are feeling unsure of where to start, The Arthritis Foundation website is full of helpful tips, information, and also includes a weight training 101 program. Everyone can start small, but you have to start somewhere. In the end, maintaining muscle will lead to less inflammation, easier recovery, more mobility, better mood and brain function, better metabolic health, and enjoyment of the “Golden Years”, which we all truly deserve to experience and appreciate.
