Joy Onuorah

Just like bone density decreases with age, we also lose muscle mass.

The decline in skeletal muscle, a condition called sarcopenia, is a natural process that occurs in everyone over time. It can lead to frailty and increased risk for falls and loss of independence.

Here are a few tips to manage muscle loss as you age:

• Get some exercise. The goal is to work up to 30 to 45 minutes a day for five days a week. That can be daunting to somebody who hasn’t done anything before. But every bit helps. Just walk around the house, start somewhere. You’ll start feeling better and improving your quality of life with a small change in activity.”
• Evaluate your diet. Talk to your doctor or a nutritionist about what you’re eating. A lot of people choose a low-calorie, low-protein diet if they’re trying to lose weight. But you need to have enough protein and fuel to be able to build muscle.
• Tackle health problems tied to what you eat. When you discuss your diet, talk about any issues that make good nutrition challenging for you. As you age you may lose your sense of taste, be less thirsty, not feel like eating much or have trouble swallowing. Your doctor or nutritionist can help you find foods that work within your limitations.
• Control any diseases. If you have chronic diseases like diabetes, make sure you have a solid treatment plan that keeps them under optimum control.