Sarcopenia, or muscle loss, affects people as young as their 30s.
But don’t worry, with proper maintenance you can stave off this condition until the end of your golden years.
The secret weapon? Nutrition!
We had a chat with Fatin Keri, a nutritionist from FK Consultancy, to learn more about how we can prevent sarcopenia with food.
Q1: What is muscle loss and how can we prevent it?
Muscle loss is an ageing factor that doesn’t get talked about much.
A lot of people tend to accept feeling weaker or losing energy as just a normal part of getting older.
But healthy muscles are actually super important for things like organs to function and keeping your metabolism in check.
A simple example is hydration.
It could be one of the factors to maintain muscle mass because when we are well-hydrated, it will support our muscle protein synthesis, which is how our body builds and repairs muscle tissue.
But when you are dehydrated, muscle performance drops, recovery slows down, and you are more prone to cramps—that can speed up muscle loss.
Drinking enough water is crucial to keep your muscles functioning well, especially as you age.
Q2: How can those in the ‘sandwich generation’ avoid sacrificing their health?
For adults, especially those in the sandwich generation, we need our strength not just for ourselves but also to support those we are looking after.
If you are juggling multiple responsibilities, you might be constantly stressed and this may lead to more cortisol in our body.
Cortisol is a hormone that can break down muscle over time and interfere with muscle recovery.
In this case, we acknowledge that everyone loses some muscle mass and strength as they age.
But how fast that happens is something that we can control. For example, we can do it with some simple shifts in our daily activity and diet.
Q3: Are there any nutrients that we should take more of to help prevent muscle loss?
On the nutrition side, protein is key when it comes to keeping your muscles strong. It works together with strength exercises to promote muscle growth.
What’s important here is first the quality, then quantity, and timing of the protein that you eat.
Protein from milk, eggs, fish, poultry, and even soy are great because they provide all the essential amino acids in our body to build and repair muscles.
You might also want to consider incorporating omega-3 fatty acids into your routine, because this one also supports muscle recovery and reduces soreness because they contain anti-inflammatory properties.
According to the Malaysian Dietary Guidelines, aim to include fish in your meals twice a week, such as ikan siakap, ikan kembung, ikan keli or salmon.
So by combining regular movement and a balanced diet, you can keep your muscle health on track as you age.
Q4: Are there specific vitamins that we can take to help prevent muscle loss?
For busy individuals, try your best to prioritise regular and balanced meals.
When you skip meals, it can result in missing out those proteins and nutrients needed.
So, a great strategy is to try meal prep tailored to your schedule and also preferences.
Next, while vitamins can support muscle health, they shouldn’t replace whole foods.
But when it is necessary for you to boost your vitamin intake, you can consider vitamin D for muscle protection and adopt a diet rich in antioxidants.
For example, like vitamin C and vitamin E. For a convenient option to those who prefer on-the-go, fortified milk can be a helpful addition to your diet because it contains these essential nutrients.
However, remember that fortified products should complement a well-rounded diet rather than serve as the sole source for nutrition.
Q5: Is this enough to defend against sarcopenia?
To build and maintain muscle, consider these steps:
First, prioritise post-workout nutrition. Meaning after workout, focus on protein-rich meals to support muscle repair and growth.
And then second, explore nutrient-rich options.
For example, while fortified milk can provide protein, calcium, and vitamin D, it’s important also to include other sources like yoghurt, leafy greens, and fatty fish to meet your nutritional needs.
And then the third one, embrace a balanced lifestyle.
Getting enough sleep is also part of recovery and for preventing sarcopenia.
It might sound simple, but with our busy life, it’s easy to overlook. Make your sleep as your priority, so your body can recover and perform better.
Q6: Do you have any final tips that you want to share with us?
This isn’t just a tip; I hope this resonates with anyone out there who needs to hear this.
Caring for yourself allows you to invest in your wellbeing and be there for your family and friends when they need you.
So, try to find a little time each day for self-care. It’s a genuine way to honour yourself and your loved ones.
Prevent Sarcopenia with Marigold HL SuperMilk®
Sarcopenia, also known as muscle loss, is a condition here you gradually lose muscle mass due to lack of use and poor nutrition.
Did you know that one out of three Malaysians suffer from sarcopenia? Our muscle mass falls by 3-8% every decade after 30.
But here’s some good news!
Marigold HL SuperMilk® is fortified with 31% more protein, 38% more calcium, and contains nine essential vitamins compared to ordinary milk, making it a fantastic option to help combat muscle loss.
It’s just as effective as powdered fortified milk, but at a more affordable price point.
So, if you’re looking for a simple and delicious way to support your muscle health, Marigold HL SuperMilk® could be a great addition to your diet.
Remember, it’s never too early to start taking care of your muscles!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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