Scientists just identified the 3 best ways to prevent muscle loss as you age

 

More reasons for your competent? doctor to have EXACT 100% RECOVERY PROTOCOLS! You don't want sarcopenia or muscle atrophy to occur. 

Ask your doctor if 'Exercise-in-a-pill' (9 posts to May 2017) will also produce this benefit.

Scientists just identified the 3 best ways to prevent muscle loss as you age

• A meta-analysis of 96 randomized controlled trials found that strength and balance training, along with protein intake, led to the biggest improvements in walking speed, grip strength, lean muscle mass, overall performance, and balance.
• The holistic approach is key, since longevity depends on multiple areas of health—your diet, balance training, and exercise, experts say.
• The bottom line is that it is possible to fight against muscle loss—at any age.

Muscle loss is common as people get older, but it’s not inevitable. A combination of strength training, protein, and other healthy lifestyle habits can help to combat what's known more scientifically as sarcopenia. Still, those are pretty vague recommendations, making it hard to know exactly how to approach this. Now, new research is laying out a clear formula.

The meta-analysis, which was published in the Journal of Nutrition, Health & Aging, analyzed data from thousands of people and came up with straightforward guidance that everyone can use.

Here’s what the researchers discovered when it comes to preventing muscle loss as you age, plus why it makes sense.

Meet the experts: Scott Keatley, RD,is the co-owner of Keatley Medical Nutrition Therapy. Bert Mandelbaum, MD, is a sports medicine specialist and orthopedic surgeon at Cedars-Sinai Orthopaedics and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Medical Center in Los Angeles.

What did the study find?

For the study, researchers analyzed data from 96 randomized controlled trials in order to understand the effectiveness of different types of exercise on muscle strength, physical function, and muscle mass in people with sarcopenia.

Related video

: The five muscle groups doctors say to train hardest as you age (Talking With Docs)People who ate protein but didn’t exercise only had small changes in their muscle mass, and didn’t see meaningful improvements in their strength or mobility.

Why is this combination important for preventing muscle loss?

A big element is that these factors will help to support your playspan, which is the ability to stay physically active as you age, says Bert Mandelbaum, MD, sports medicine specialist and orthopedic surgeon at Cedars-Sinai Orthopaedics and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Medical Center in Los Angeles.

Approaching playspan from multiple areas of health—your diet, balance training, and exercise—can come together to support longevity. “It’s important to be comprehensive,” he says.

While exercising to combat muscle loss makes sense, protein is crucial, too, according to Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “As we age, muscles become less responsive to protein, a process known as anabolic resistance,” he explains. “Higher protein intakes help overcome this by repeatedly triggering muscle protein synthesis throughout the day.” While the Recommended Daily Allowance (RDA) is for 0.8 grams per kilogram of body weight, active women looking to gain muscle may want to aim for 1.2 g/kg or slightly above.

Protein provides the building blocks for muscle, but resistance exercise provides the signal that tells the body to actually build it, according to Keatley. “Without mechanical loading, amino acids are more likely to be used for energy or general maintenance rather than new muscle tissue,” he says. “This disconnect is even stronger in older adults.”

The national guidelines suggest a minimum of two days per week of muscle-strengthening activity, although upping that to three (and even up to five) sessions a week can help support muscle-building. (Always talk to your healthcare provider or a trainer before drastically changing your exercise routine or diet.)

As for balance, some experts suggest incorporating balance moves, like single-leg stands, marching in place, and alternating reverse lunges, into your strength workouts, or doing them alone for 10- to 15-minutes a few times a week.

What’s the takeaway here?

The researchers provide a concrete formula to follow to combat muscle loss, but maintaining muscle mass requires a multi-faceted approach. “The impact isn’t going to be significant enough just by choosing one of these drivers,” Dr. Mandelbaum says. “You need all three to make a difference.”

Beyond that, Keatley stresses that it is possible to fight against muscle loss with age. “Meaningful improvements are possible at any age with the right inputs,” he says.

A Dietitian Says This Is the Best Protein for Aging Muscles

 I add this to my KA'chava drink but it doesn't dissolve very well. Probably not getting enough.

A Dietitian Says This Is the Best Protein for Aging Muscles

Muscle loss is hard to avoid as you age, but eating enough high-quality protein can help you stay strong, mobile, and independent.

As we age, our strength and muscle mass inevitably decline — by approximately three percent and one percent per year, respectively, according to one review published in 2019. You may think muscle is mainly for gym bros chasing bigger pecs, but muscle tissue does far more than fill out a T-shirt. It moves and supports your joints, helps keep you steady and able-bodied, and may even be a relatively strong predictor of longevity.

In other words, holding on to your muscle as you age should be a priority. Doing that requires regular strength training and enough protein. That’s the macronutrient your body uses to build and repair muscle, along with your cells, hair, nails, and other tissues. But not all protein sources affect muscle in exactly the same way. Complete proteins provide all nine essential amino acids, including the ones most directly involved in stimulating muscle growth. And according to one dietitian, a familiar supplement may be especially useful for maintaining muscle as you age.

What You Should Know About Protein and Aging Muscle

Registered dietitian Jillian Kubala points to whey protein as one of the best options for maintaining muscle with age. Whey is a complete protein, meaning it contains all nine essential amino acids. Those are the building blocks of protein that your body cannot produce on its own. It also delivers a substantial amount of protein for relatively few calories and is easy to mix into a shake, smoothie, or meal.

That combination of nutritional value and convenience can make whey especially useful for older adults who have a smaller appetite or little desire to prepare protein-heavy meals from scratch. Protein provides the raw material your body needs to repair and build muscle, while strength training gives it a reason to do so.

Muscle loss with age is not caused by one factor alone. People often eat less protein and become less active over time, while age-related changes also make the body somewhat less responsive to both protein and exercise. Eating enough high-quality protein and continuing to resistance train can help counter those effects at nearly any age.

Going Deeper: Why Whey, and How Much You Need

Amino acids are organic molecules that create the protein your body needs to build muscle, sure, but also perform hundreds of other bodily processes. Your body needs 20 amino acids to function, and of those 20, nine are considered “essential,” meaning your body needs them but can’t create them on its own. You can obtain these amino acids only from food or supplements.

Almost any whey protein supplement you purchase will contain all nine essential amino acids. Whey is also particularly rich in the three branched-chain amino acids, or BCAAs: leucine, isoleucine, and valine. The body burns through BCAAs right in the muscle, and their distinctive branched structure makes them especially important for building new muscle and repairing it after a workout.

Whey’s amino acid profile isn’t its only advantage. It’s also digested relatively quickly, meaning those amino acids enter your bloodstream and become available to your muscles faster than they would with many other protein sources. Leucine is especially important here because it helps flip the switch on muscle protein synthesis — the process your body uses to repair and build new muscle tissue. Research supports this.

• A 2020 review found that whey protein may promote muscle protein synthesis, improve muscle performance, protect against age-related muscle loss, and even reduce fall risk in adults over 65. 
• A 2024 review found that combining whey protein with resistance training improved muscle mass and strength in older adults with sarcopenia. 
• And a 2026 review found that pairing whey with resistance training produced some of the most meaningful improvements in muscle and strength. 

As for how much protein you need, the old recommended daily allowance (RDA) of 0.8 grams per kilogram (about 0.36 per pound) is really just the floor to prevent deficiency — most adults benefit from more. The 2025-2030 Dietary Guidelines for Americans now put the healthy range at 1.2 to 1.6 grams per kilogram (0.54 to 0.73 per pound); for a 150-pound person, that’s about 81 to 110 grams a day, and anyone trying to hold onto muscle or living an active life should aim toward the top of that range.

Older adults have specific targets. Experts recommend at least 1.0 to 1.2 grams per kilogram (about 0.45 to 0.54 grams per pound) — well above the RDA — just to preserve muscle. Those actively building, recovering from illness, or at risk of malnutrition may need 1.5 to 2 grams per kilogram (about 0.68 to 0.91 per pound) — about 102 to 136 grams a day for that same 150-pound person.

The Takeaway

Whey protein is a convenient, easy-to-absorb supplement that can help older adults reach higher protein targets, especially when appetite or meal preparation becomes a barrier. But the supplement works best when it’s paired with resistance training. Protein provides the raw materials, and the workout puts them to use to build muscle mass. Whole-food and plant proteins still count, too; whey is simply one convenient option.

Bottom Line

Whey is a complete, leucine-rich, and research-backed supplement for helping older adults preserve muscle, particularly when combined with strength training. Still, it’s not magic, and it’s not the only quality protein that works. Total daily protein intake and consistent resistance training are the real drivers of muscle retention, which matters for staying strong, mobile, balanced, and independent as you age.

Experts Who Contributed

• Andrew Gutman, NASM-CPT, wrote this article.
• Lauren Keary, NASM-CNC, reviewed this article for accuracy.

Adults lose muscle with age—researchers found an unexpected health risk

 More reasons for your doctor to get you 100% recovered! 

DOES YOUR DOCTOR HAVE THE EXACT PROTOCOLS TO DO THAT?

Adults lose muscle with age—researchers found an unexpected health risk

The gradual loss of muscle that often comes with aging may do more than make everyday tasks harder.  

Known as sarcopenia, the condition is already linked to frailty and a higher risk of death. 

Now, a new study suggests it could also leave people more vulnerable to serious infections. 

people with sarcopenia faced a significantly higher long-term risk of infections than those with healthy muscle function. 

The elevated risk extended to respiratory infections, urinary tract infections, skin and soft tissue infections, and sepsis.  

The study, published in MedScience, followed participants for a median of more than 12 years, making it one of the largest investigations yet into the relationship between muscle health and infection risk.  

Researchers found a graded pattern: people with low muscle mass were at increased risk of infection, while those with more advanced sarcopenia faced an even greater risk. 

Professor Arshad Rather, a consultant geriatrician at Medical Express Clinic who was not involved in the research, said many people mistakenly assume significant muscle loss is simply an unavoidable part of getting older. 

“Losing some muscle with age is common, but becoming weak enough to affect daily life is not inevitable,” Rather told Newsweek. 

He said the earliest warning signs are often subtle. 

“Getting out of a chair without using your arms becomes harder,” Rather said. “Stairs take longer. You struggle with jars, luggage or heavy shopping bags. You may walk more slowly, feel more tired, or notice clothes fitting differently even though your weight has not changed much.” 

According to Rather, sarcopenia can affect people who appear to have a healthy weight, as muscle tissue can gradually be replaced by fat. 

The study’s findings add weight to a growing body of evidence suggesting that muscle plays an important role in immune health.  

While muscles are best known for movement, they also function as an endocrine organ, releasing signaling molecules called myokines that help regulate immune responses and inflammation.  

Muscle also acts as a reserve of amino acids that the body can draw upon during periods of illness or physiological stress. 

Researchers proposed several mechanisms that might explain the association.  

Reduced muscle mass could impair the production of immune-regulating myokines, limit the availability of amino acids needed by immune cells, and contribute to chronic low-grade inflammation that weakens the body’s defenses. 

Rather said the biological explanation is plausible.  

“Muscle is not just for movement,” he said. “It helps regulate inflammation and acts as a reserve of amino acids the body uses when fighting infection. When muscle mass and strength fall, that reserve shrinks.” 

He noted that the new findings showed people with sarcopenia faced a substantially higher risk of infections over time, including respiratory infections and sepsis. 

However, he cautioned that the research demonstrates an association rather than proving that muscle loss directly causes infections. 

Still, experts said there are good reasons to protect muscle health as people age.  

Rather pointed to resistance training and adequate protein intake as the most effective evidence-based strategies. 

“The best evidence for slowing it is still practical: regular resistance exercise two to three times a week, using weights, bands or supervised strength training, plus enough protein spread across the day,” he said. 

He added that maintaining strength earlier in life may provide a valuable buffer against future illness. 

“The key message is to start before a crisis,” Rather said. “Maintaining strength in your 50s and 60s gives you more reserve for illness, surgery, and recovery later in life.” 

Reference  

Meng Gao, Bolong Liu, Hequn Chen, Zewu Zhu, Juliet Matsika, Minghui Liu, Jiao Hu, Xiaogen Kuang, Jinbo Chen. Association of sarcopenia with the long-term risk of overall infections and infectious diseases: a prospective cohort study of 458 332 participants. MedScience, 2026, 20 (2) : 345-357 DOI:10.1007/s11684-026-1224-0. 

Contact Newsweek editors on this story: Kara Dolman and Emma Lee-Sang

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7 Lifestyle Habits to Pick Up in Your 30s if You Want to Live Longer

 You got all this from your competent? doctor already, right?

7 Lifestyle Habits to Pick Up in Your 30s if You Want to Live Longer

If you’re in your 30s, longevity may be low on your priority list. Chances are, your brain space is filled with more immediate concerns, like growing your career or family, or both. You’re also young enough not to get wrapped up in your own mortality. Eve Henry, MD, internist and chief medical officer at integrated health platform Hundred Health, tells SELF. But even if your daily habits don’t seem to have much sway over how you feel now, they can seriously influence how you age in the future, she says, for better or worse.That’s because aging happens gradually, as does the development of chronic diseases. Consider the buildup of plaque inside arteries that can amass for decades before it manifests as heart disease (the top killer of women in the US) or stroke. Alzheimer’s disease, which affects twice as many women as men in this country, is also a slow burn. It’s the reason doctors have stressed focusing on health at a young age since well before longevity got buzzy. And your 30s is an especially apt time to develop healthy habits. After age 30, people lose, on average, 3% to 5% of their muscle mass each decade, which is an especially risky trajectory for women, Rachele Pojednic, PhD, EdM, FACSM, a nutrition and exercise researcher, and director of education at Stanford Lifestyle Medicine, tells SELF. Weak muscles put less load on bones, which hinders bone maintenance and decreases bone density, she explains. That’s a fast track to osteoporosis—and women are at baseline higher risk than men, just by having less bone mass to start with, and because of the drop in estrogen that occurs with menopause. It’s better to “build a big stockpile of biological resilience” while you’re at peak bone density and your hormones are still largely intact in your 30s “versus trying to play catch-up forever,” Vonda Wright, MD, an orthopedic surgeon, longevity researcher, and author of Unbreakable: A Woman’s Guide to Aging with Power, tells SELF. Below, experts share the behaviors to invest in during your 30s for the biggest return down the line. Pick up a form of strength training you don’t dread. For women, in particular, consistent muscle-pumping is key to avoiding the downward spiral of weak muscles, brittle bones, and falls that happens all too often with age. Dr. Wright points out that 70% of people who have a hip fracture are women, and half of people who break their hip never return to their home after seeking treatment; 22% of hip-breakers die within the year, generally from complications of being immobilized in the hospital, like pneumonia. Weightlifting is great here, but any form of exercise that puts enough strain on your muscles can count, Dr. Pojednic says. Just choose something you enjoy (or don’t hate), she says, so you stick with it.That means Pilates, barre, and the like are fair game, so long as they’re fatiguing your muscles up to the verge of failure, Dr. Pojednic says (that’s the feeling that you can barely keep up with the exercise for one second longer). 

2. Do a brief walk outside most days.

Popping outside for a stroll is one of the simplest, most-studied ways to take stress down a notch—which is essential in a decade often filled with unavoidable stressors, Elissa Epel, PhD, director of the Aging, Metabolism, and Emotions Center at University of California, San Francisco, and author of The Stress Prescription, tells SELF.

Stewing in stress soup may wear down telomeres, or the caps that shield DNA from damage, which, as Dr. Epel points out, can speed up cell aging and shuttle us more quickly toward age-related illnesses such as heart disease and dementia. Stress also raises blood pressure, hinders digestion, interferes with sleep, and frazzles the immune system, Dr. Henry says, all of which could indirectly shorten your lifespan too.

Even if you live in a city, you can still reap the benefits of some nature exposure. Looking at trees lining a street, or the sky at dusk, or even squirrels or birds can offer a stress-softening perspective, according to Dr. Epel, by making your worries seem smaller in the scheme of things.

3. Eat more whole foods instead of processed ones.

Science is just beginning to uncover how ingredients unique to processed foods, like preservatives, may be tied to poor health. But we already know these foods are typically higher than their whole counterparts in sugar, salt, and saturated fat—a combo long proven to up your risk for several chronic diseases. And they often contain little, if any, fiber and vitamins. These are reasons enough to reach for whole foods instead.

In particular, research shows that plant-forward diets such as the Mediterranean diet provide the most benefit to the brain and heart. “I tell my patients to just focus on adding more fruits, vegetables, legumes, beans, and whole grains, wherever possible,” Danielle Belardo, MD, a Los Angeles-based preventive cardiologist, tells SELF.

4. Ramp up your protein intake.

The hubbub around protein these days has arguably blown its importance out of proportion—but when it comes to women in their 30s (and beyond), it’s not all hype. To age well, women generally require more protein than the recommended daily allowance (RDA), which, for reference, translates to roughly 0.36 grams per pound of body weight, meaning 72 grams daily for a 200-pound person. Dr. Pojednic suggests women actually aim for 80 to 100 grams daily as they age, to combat the muscle shrinkage that starts after 30.

It’s the reason she recommends incorporating some animal proteins into your diet, particularly lean ones like poultry, fish, eggs, and dairy—they’re considered complete proteins because they contain all nine essential amino acids. But you can also get a significant amount of protein from plant-based sources, Dr. Pojednic says, like beans, lentils, and oats. It’s just important to eat a wide variety of them in substantial quantities to ensure your bases are covered.

And if you’re coming up short and have a busy schedule, it’s wise to supplement with a ready-made or DIY protein shake, or bar—so long as whole foods still comprise the bulk of your diet. Dr. Pojednic suggests looking for options containing whey, which is a complete protein, or plant proteins like soy or pea if you’re vegan or have a dairy allergy.

5. Add a few hops, skips, or jumps into your daily routine.

It turns out, that morning jumping trend isn’t just a way to boost your mood and feel more awake and alive. Bopping around can tune up your fast-twitch muscle fibers, the kind that diminish first with age, and the ones that grant us the ability to quickly catch ourselves when we slip or trip, Dr. Wright says. That kind of agility can be the difference between a little stumble and a bone-breaking, life-shortening fall, she points out.

Plus, jumping may help maintain bone density, which we begin to shed as early as our late 20s. The repeated impact can stave off some of that loss, particularly in the hip bones, which makes it so that if you do sustain a big fall, your bones are less likely to snap.

Dr. Wright suggests women do 20 jumps a day or make jumping around a lighthearted ritual: You can put small obstacles on the floor and bound over them, play hopscotch with your kids, or do skater hops from side-to-side. Fittingly, she adds, it’s this kind of simple child’s play—fun, free-wheeling movement—that keeps us musculoskeletally young.

6. Tend to your pelvic floor.

Age, stress, and childbirth can do a number on your pelvic floor in your 30s and beyond, Dr. Wright notes, commonly leading to urinary incontinence (UI), or a leaky bladder. Even if you can hold your pee just fine now, if you don’t actively work to keep this sheet of muscle strong and supple, you could run into problems at perimenopause, when dipping estrogen levels contribute to muscle laxity. While roughly half of adult women have UI, as many as 75% of women over 65 report dealing with the condition.

And it’s not just a nuisance. Losing bladder control can raise your risk for urinary tract infections (UTIs) and is a major reason for admission to a nursing home among women, Dr. Wright points out. It’s linked to immobility and social isolation later in life, both of which can speed up aging processes, including cognitive decline.

Learning to do Kegels correctly and fitting a handful into your daily routine can go a long way toward strengthening your pelvic floor muscles, Dr. Wright says.

7. Establish a relationship with a primary care doctor.

If you haven’t seen a doctor consistently since your pediatrician, or you’ve just gone to your ob-gyn and called it a day, it’s time to get a yearly cadence going with a PCP, Dr. Belardo says. This is a doctor who can get a bird’s-eye view of your health based on your personal and family history and do screenings to assess your risk for various conditions. They’ll likely take a look at your blood pressure and cholesterol levels, and run a comprehensive metabolic panel to check your blood sugar, and kidney and liver function.

Getting a sense of your numbers when you’re still young—before perimenopause—can help you figure out when things may be off-kilter later on, Dr. Henry points out. It also allows your doctor to identify anything abnormal that might warrant additional screening or even “starting down the path to treating something before you begin to develop the disease process later on,” Dr. Belardo says.

Related:

• Musclespan Is the New Longevity Metric Women Need to Track
• Are There Any Foods That Can Actually Help Prevent Dementia?
• This Surprising Drink Combination May Help You Live Longer

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Muscle loss, weak grip and slow walking pace linked to higher stroke risk

In order to prevent the next stroke your competent? doctor needs to get you 100% recovered so these deficits don't cause your next stroke! Do you really think your doctor is up to the 100% recovery task? 

Muscle loss, weak grip and slow walking pace linked to higher stroke risk

Simple measures of muscle function could be associated with stroke risk, suggests a new study in the journal Stroke

Research Highlights:

• Muscle loss, weaker grip and a slower pace of walking were associated with a higher risk of stroke in an analysis of health records for more than 480,000 adults in the UK Biobank.
• People with low muscle strength had a 30% higher risk of any type of stroke; a 31% higher risk of an ischemic stroke; and a 41% higher risk of hemorrhagic stroke.
• Having lower grip strength was linked to a 7% higher chance of having a stroke.
• Slow walking pace was associated with a 64% increased risk of stroke compared to a brisk pace.
• The study results could lead to a simple and low-cost way to identify people with higher risk of stroke and help them with prevention strategies.

Embargoed until 4 a.m. CT/5 a.m. ET, Thursday, May 7, 2026

DALLAS, May 7, 2026 — Muscle loss, a weaker grip and a slower walking pace were associated with a higher risk of stroke in adults, according to new research published today in Stroke, the peer-reviewed scientific journal of the American Stroke Association, a division of the American Heart Association.

In the study, people with low muscle strength had a 30% higher risk of any type of stroke; a 31% higher risk of an ischemic stroke; and a 41% higher risk of hemorrhagic stroke. Having lower grip strength was linked to a 7% higher chance of having a stroke. Slow walking pace was associated with a 64% increased risk of stroke compared to a brisk pace.

In clinical practice, we often see that patients with lower levels of physical function tend to have worse overall health outcomes. However, these physical function indicators are currently not routinely incorporated into stroke risk assessment,” said study author Lu-sha Tong, M.D., a neurologist at the Second Affiliated Hospital, Zhejiang University School of Medicine in Hangzhou, China. “

Researchers reviewed health data for more than 480,000 adults enrolled in the UK Biobank who had not had a previous stroke and found that lower measures of muscle strength, muscle loss and walking pace were associated with a higher risk of having a stroke.

“As people age, they often lose muscle strength and mass. This loss is associated with higher stroke risk by showing lower physical health, chronic inflammation and changes in metabolism. Weak muscles may be an early warning sign of a higher risk for stroke,” she said.

Tong also noted that the finding about walking pace showed a stronger, more consistent association with stroke risk than grip strength. “Walking pace may be a good sign of overall health.”

“Our findings suggest that quick, standard screenings for physical function, such as grip strength and walking pace, may help us identify adults with higher risk of stroke, potentially supporting earlier prevention strategies,” she said.

According to the American Heart Association’s Heart Disease and Stroke Statistics – 2026 Update, stroke is the fourth leading cause of death in the United States, and a leading cause of long-term disability.

The analysis found:

• About 4.7% of study participants were likely to have experienced muscle loss, while 0.4% had confirmed muscle loss.
• People with probable muscle loss (low muscle strength) had a 30% higher risk of any type of stroke; a 31% higher risk of an ischemic stroke; and a 41% higher risk of hemorrhagic stroke.
• Adults who had documented muscle loss were older (average age of 60.8 vs. 56.3 years, respectively), included fewer men (31.6% vs. 45.8%, respectively), had lower body mass index (average BMI of 21.0 vs. 27.4, respectively) and had lower-than-college education levels compared to peers without muscle loss.
•  Among 11,814 participants who had a stroke, those with muscle loss had higher mortality rates, with increases of about 25% in probable cases and nearly 46% in confirmed cases compared with those without muscle loss.
• Having lower grip strength was linked to a 7% higher chance of having a stroke.
• Slow walking pace was associated with a 64% increased risk of stroke compared to a brisk pace.
• A method of analysis using genetic variants to estimate the potential causal effect of genetic exposure, known as Mendelian randomization, indicated that a faster walking pace was associated with a lower risk of stroke.

Study details, background and design:

• Researchers analyzed health records for 482,699 adults (ages 37 to 73 years) enrolled in the UK Biobank who had no history of stroke. The health data analyzed was from 2006 to 2022.
• During a median follow-up of almost 14 years, 11,814 stroke cases were documented, including 9,449 ischemic (clot-caused) strokes and 2,029 hemorrhagic (bleeding) strokes
• Average age for participants with and without muscle loss ranged from 56 to 61 years old; between 32% and 45% were men, and they were mostly white adults.
• Muscle strength was evaluated using guidelines for older adults – the European Working Group on Sarcopenia in Older People (EWGSOP2).
• Muscle loss (sarcopenia) was defined as an age-related decline in muscle mass. Grip strength was measured using standard handheld dynamometers. It was determined based on grip-strength measurements with sex-specific thresholds of 27 kg (60 pounds) for men and 16 kg (35 pounds) for women. Walking pace was self-reported as slow, average or brisk.
• Low muscle strength indicated “probable sarcopenia,” while low muscle quantity/quality (measured with a body composition analyzer) led to a diagnosis of confirmed sarcopenia.

 The study has several strengths. It includes a large number of participants, uses a forward-looking design and combines observational and genetic analysis. However, there are some limitations. Researchers could not control for some factors that might confuse the results, such as relying on self-reported data for certain variables. Additionally, the findings may not apply to everyone since the participants were healthy adults receiving routine care from the National Health Service in the United Kingdom.

Co-authors, disclosures and funding sources are listed in the manuscript.

Studies published in the American Heart Association’s scientific journals are peer-reviewed. The statements and conclusions in each manuscript are solely those of the study authors and do not necessarily reflect the Association’s policy or position. The Association makes no representation or guarantee as to their accuracy or reliability. The Association receives more than 85% of its revenue from sources other than corporations. These sources include contributions from individuals, foundations and estates, as well as investment earnings and revenue from the sale of our educational materials. Corporations (including pharmaceutical, device manufacturers and other companies) also make donations to the Association. The Association has strict policies to prevent any donations from influencing its science content. A detailed listing of revenue from foundations and corporations including health insurance providers and the Association’s overall financial information are available here.

1.5 Cups of Grapes a Day May Help Combat Age-Related Muscle Loss: Study Shows

 What is your competent? doctors EXACT PROTOCOL TO PREVENT MUSCLE LOSS? Incompetently doesn't have one, right?

Let's see how long your doctor has been incompetent!

muscle atrophy (32 posts to July 2013)

muscle loss (1 post to March 2018)

muscle wasting (5 posts to September 2012)

sarcopenia (21 posts to March 2016)

1.5 cups of grapes will produce a very small amount of wine, likely less than a glass. Generally, it takes roughly 2.75 to 3.3 pounds of grapes (or about 600-800 individual grapes) to produce a standard bottle of wine.

A great solution would be a glass of wine! Your doctor will never approve, ask him/her if the benefit is from the skins which will tell you if white or red wine is better.

1.5 Cups of Grapes a Day May Help Combat Age-Related Muscle Loss: Study Shows

Can we turn back time? Muscles’ own protective systems could help reduce frailty.

Hopefully your doctor will followup this research so you will have protocols to counter this muscle loss.
https://www.alphagalileo.org/ViewItem.aspx?ItemId=184343&CultureCode=en

08 March 2018 Physiological Society, The

• Under embargo until 12 March 2018 01:00 GMT

New research published today helps explain why people experience muscle loss in old age, increasing the prospects of reversing the condition in the future.
As people grow older, their leg muscles become progressively smaller and weaker, leading to frailty and disability. While this process inevitably affects everyone living long enough, until now the process has not been understood. This new research, published in The Journal of Physiology, suggests that muscle wasting follows on from changes in the nervous system. By the age of 75, individuals typically have around 30 – 50% fewer nerves controlling their legs. This leaves parts of their muscles disconnected from the nervous system, making them functionally useless and so they waste away.
However, healthy muscles have a form of protection, in that surviving nerves can send out new branches to rescue some, but not all, of the detached muscle fibres. This protective mechanism is most successful in older adults with large, healthy muscles. When the internal protective mechanism is not successful and nerves are unable to send out new branches, it can result in extensive muscle loss. This can result in a condition called Sarcopenia, which affects an estimated 10-20% of people aged over 65 years.
The researchers do not yet understand why the connections between muscles and nerves remain healthy in some people and not in others. The race is now on to use this new knowledge to delay old-age weakness by either slowing the decline or by increasing the success of nerve branching to rescue detached muscle fibres.
The research carried out by Manchester Metropolitan University in conjunction with University of Waterloo, Ontario, and The University of Manchester, involved using MRI to gain a detailed look at the muscle tissue, followed by enhanced electromyography to record the electrical activity passing through the muscle to estimate the numbers and the size of surviving nerves available to rescue muscle fibres.
The researchers are currently looking at whether regular exercise in middle- and older-age slows the process of muscles becoming disconnected from the nervous system, or improves the success of nerve branching to rescue detached muscle fibres. The goal is to identify the best type of exercise – strength training or endurance - and to understand the physiology of why the nerve-muscle changes occur as we get older.
Professor Jamie McPhee, the senior author on the research, commented on the significance of the findings:
“Our challenge now is to find ways to increase the success of nerve branching to rescue detached muscle fibres and thereby reduce the numbers of older people in our neighbourhoods with low muscle mass and muscle weakness. Right now in Europe there are at least 10 million older people with low muscle mass, which is a medical condition known as sarcopenia. They are at higher risk of social isolation, falling, bone fracture, disability and hospital admission. Weakness makes them particularly vulnerable to falls in bad weather, as we’ve had in recent weeks. Our research helps to explain why muscles decline with advancing age and this new knowledge will help in the search for effective countermeasures.”
Dr Mathew Piasecki, the study lead author who has since taken up a position at the University of Nottingham, said:
“One of the earliest attempts at research similar to ours showed results from a small group of older people who apparently had just a couple of surviving nerves feeding into a foot muscle. When we started out with our research we were very sceptical of the old data and thought it was an anomaly of out-dated testing procedures. However, now that we have tested a couple of hundred men we think the early observation was probably correct. We have also observed some very old muscles with just a few dozen nerves left, where young and healthy adults have hundreds.”

Attached files

• Magnetic resonance images of the mid-thigh. Femur bone is in the middle creating a black ring, muscles are shaded grey and fat is white.
  

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• Full bibliographic informationPiasecki M., et al. Failure to expand the motor unit size to compensate for declining motor unit numbers distinguishes sarcopenic from non-sarcopenic older men. J Physiol. 2018 Mar 12. doi: 10.1113/275520.