Imagine this scenario, you sit down in the chair and have a hard time getting up out of it.
Sadly, this is the case for many individuals above the age of 60. Certain estimates say 15% of the older population who are non-nursing home residents are frail and 45% are pre-frail. Even if those numbers are not exact, that’s a staggering percent of the senior population.
What is frailty?
While definitions around it can be vague at times one can draw some basic criteria. Loss of muscle mass, poor stamina, low endurance and easy exhaustion, sometimes weight loss (also think the new weight loss drug craze where incidents of muscle loss are prevalent) and in general lack of overall fitness level comprise a general picture of frailty.
Additionally, there is evidence that other chronic conditions can negatively influence our muscular health such as hypertension, diabetes (including pre-diabetes) and dyslipidemia. Thus, maintaining good metabolic health and strong muscular health play key roles in the aging process. Take note, only 12% of Americans (Tufts says only 7%) have good metabolic health currently.
Why is this important?
Well, I don’t know about you but the idea of getting stuck in my chair and more over losing independence does not sound like fun. But seriously, I think we’ve lost the thread on what it means to be healthy. See post on, Reset the Default to Health and Waiting for the Next Magic Pill.
Weight Loss Mania vs. Muscular + Metabolic Health Focused
The nation as well as the globe has placed an exponential emphasis on weight loss over muscular integrity and metabolic health. Yes, we have a world-wide overweight and obesity crisis, but we also have a frailty tsunami. Let’s see how we can re-focus energy on your muscular system and metabolic markers at the same time for vibrant aging.
If you want to do a quick test on where you stand metabolically, check out heart surgeon Dr. Philip Ovadia’s online metabolic health calculator here. Also read post Metabolic Health 101.
All five markers of metabolic health can be enhanced by these five basic nutritional concepts along with proper exercise, sleep, sunshine, stress management and social connections that support lifestyle enhancement. *
- Eat a whole food diet (the more you cook your own food the better)
- Prioritize protein at each meal (knowing plant proteins are LESS bio-available)
- Lower sugar and refined carbohydrates consumption for better blood sugar control
- Eliminate seed oils from your food choices to help cellular function
- Stick to meals for improved insulin and fat storage regulation
*This is by no means an exhaustive list but a great launching platform!
How to build and maintain muscle?
I will often say to client there are 2 levers you can pull to support maintaining muscle mass as we age, protein and resistance training. Focusing on maximizing both on a regular basis is a great aging strategy. See Resistance Training 101 and Fitness Puzzle Pieces.
Figuring out what type of resistance training to do takes some exploration. In a nutshell find the one you will do with consistency. Currently I work out with a personal trainer once a week and do the X 3 System 2 to 3 times per week. This combo I love the trainer for the extra push and training diversity, the X3 system for its’ convenience, small footprint and time saving factors. If you don’t like what you’re doing and not seeing results change it up!
On the protein piece there are no shortage of opinions, find what works for you. We at Square 1 Wellness utilize primarily the system of 1.5 to 2.0 grams of protein per kilogram of ideal body weight. This measurement is just a guideline and why working with a coach or other experienced professional is optimal to getting the protein amount specific for your age, gender, goals, physical fitness level and other individual parameters.
Final Note
There is so much information to digest when it comes to health it can be completely overwhelming. Pare it down, turn down the noise and return to the basics, they work. The ‘powers that be’ have made a society fearful of everything, that is not helping us become healthier. As you close out the year think of finishing strong with two simple ideas.
- Improve your muscular strength
- Prioritize protein at your meals
“Nutrition is King, Exercise is Queen, put them together and you have a Kingdom”
~Jack LaLanne
