Certainly, life expectancy has increased steadily in recent decades. But healthy life expectancy is reduced. With age, conditions of frailty appear (1) which may be associated with pathology and/or poor nutrition. Sarcopenia, in other words, muscle wasting, is one of the main frailties associated with age (and certain serious pathologies such as cancer).
Sophie Schaefer, micro-nutritionist, explains the issues, explains the mechanisms that lead to muscle wasting and defines combat strategies.
A real danger, double explanation
“Muscle wasting leads to a decrease in muscle strength, which goes hand in hand with an increased risk of falls and autonomy, and, with a weakened immune system and altered mood, we often forget.” Sophie Schaefer summarizes.
Statistics from the French-speaking Society of Clinical Nutrition and Metabolism (SFNCM) show that: muscle loss of 10% reduces immunity; A loss of 20% reduces the chance of recovery; A loss of 30% increases the risk of pressure ulcers and pneumonia. So much for issues…
Essentially responsible for sarcopenia: lack of protein. “These are the building blocks that shape our muscles. Malnutrition can come from an overall imbalance between protein, plant, and starchy foods, but most of the time, in the elderly, that protein is lacking.”
There are two explanations for this. The first is quite logical: “Older people eat less meat because they start having chewing problems. Sometimes also for economic reasons.” Another lesser known: “After a certain age, the metabolic response decreases. In other words, the body uses less of the resources available to it. Not only does it respond less to intake, but at the same time, it breaks down proteins more.”
The right strategy
To avoid sarcopenia, you should first focus on volume and increase protein intake. Sophie Schaefer advises choosing them carefully, preferring poultry, eggs or fish over red meat which has an inflammatory effect. If necessary, do not hesitate to enrich dishes with egg yolk. Added to soups, purees or desserts, it will not make the plate more voluminous, but it will be denser from a nutritional point of view.
Another tip, this time qualitative, serves the same purpose. “We can recommend food supplements that will provide more leucine. This amino acid is part of the ‘necklace’ of amino acids that make up protein. It specifically stimulates anabolic signals – in other words, muscle production. It also contributes to fighting Gives. Fatigue. Found in the form of a leucine protein powder.”
This formulation has the advantage of not containing the high amount of sugars found in classic high-protein food supplements. An important detail because, as the micro-nutritionist underlines, “Sugar itself is an aging factor,”.
micro nutrition side
Beyond the basic nutritional advice – consume more protein, favor carbohydrates with a low glycemic index, antioxidant plants – “The colors on the plate are an anti-aging shield!” -, Sophie Schaefer recommends ensuring a good micronutrient status, especially in EPA and DHA types of vitamin D and omega 3, particularly involved in the prevention of aging and pathologies such as AMD (2). “We find them, She recalls, Small fatty fish (sardines, mackerel) or in rapeseed and walnut oils.”
Finally, maintaining muscle mass also involves physical activity. “You have to walk at least thirty minutes every day. If you don’t move, you don’t build muscle.”
1. 10 to 20% of those over 65 are considered frail, half of those over 85.
2. Age-related macular degeneration.
