As people age musculoskeletal mass declines. This is a concern to women’s health. The reason is women have lower levels of muscle mass. Age has a direct correlation to musculoskeletal health. When people are between the ages 30 to 39 muscle mass reaches its peak. From that point it gradually declines. Resistance training can reverse this process. According to the data from the Department of Health and Human Services 45 % of elders have sarcopenia. This became precarious for seniors in relation to falls. This can be a major cause of death for those who are older. NPR’s reporting of this health concern appears more alarmist. Most involved in fitness, medicine, or individuals with basic knowledge of health science understand the need for protein. The general public just may not be educated on matters related to health. HHS wants to change this. What was done in 2023 a sarcopenia awareness campaign . Developed by the Office on Women’s Health it seeks to educate the public and provide health guidelines. Information is useful, but what must be considered are certain factors preventing exercise and proper diet.
The term under-muscled is used. The description is not correct. The headline was made to capture reader interest. Scientific accuracy was not the goal. These can often create confusion about certain aliments. Physician Richard Joseph uses the term under-muscled. The proper description is as people age they are at risk for sarcopenia. Under muscled sounds like another term for being underweight. Healthy body composition and following nutritional guidelines can prevent future illnesses.
Getting enough protein is essential. The challenge is that older women are not getting enough protein in their diet. Regular resistance training can also reverse muscle loss. An exercise program can be done at any age. Being consistent with a diet is a bit difficult. Although not mentioned by NPR certain foods with have to be excluded. Saturated fats and sugars have to consumed less. Protein consumption and resistance training can keep the muscular system healthy.
Protein is important for several reasons. Proteins are a part of our cells. They constantly are being used and recycled. Amino acids are needed to provide the structure for proteins. The consumption of dietary proteins acts as replacement . This is why protein consumption for older people is pivotal. The consumption has to counter the rate of protein break down. The misconception is that protein is only in meat. Vegetarians still have options. Peas, tofu, nuts, eggs, broccoli, and chickpeas contain protein.
The recommended amount of protein is subject to debate. Nutrition recommendations do change overtime, which can cause some perplexity. Based on the current information 0.8 grams of protein per kilogram of bodyweight. NPR got this information from the National Academies.org. It was a national consensus report from 2005. Called the “Dietary Reference Intakes for Energy , Carbohydrate, Fiber, Fat Fatty Acids, Cholesterol, Protein, and Amino Acids” NPR should have selected an updated reference to use. A person needs precise and current measurements if they are following dietary recommendations.
Allison Aubrey mentions that amount of protein, but not muscle mass percentage. The percentage of muscle mass women need is not mentioned. Some fitness websites provide muscle mass percentage charts. Based on some the 24.4 % to 30.2 % is a normal healthy range. The above 35.3 % range is still good. This is probably the range of women weightlifters, bodybuilders, and other athletes. The muscle mass percentages are based around age. Women and girls below 24 % ranges could be unhealthy.
Muscle mass percentage should be mentioned in the text. If the term under muscled is used then one should known the right amount. Americans are more sedentary. Which means less use of the muscles. When muscles are not used they will atrophy. Comparing physical activity levels would demonstrate who would be more at risk for sarcopenia. The female athlete would not develop sarcopenia. If they kept up their exercise habits throughout life it would not be a concern. The average woman who strength trains can avoid it. A woman who has be inactive most likely will not avoid sarcopenia. Keeping track of muscle mass percentage should be a part of monitoring health.
A list of meals is provided for women who want to increase protein intake. The meal list is offers suggestions for breakfast, lunch, and dinner. Plain yogurts can be a source of protein ( 8 grams ) , but it is not as much as chicken. Certain brands of yogurt can have more grams of protein. Eggs can be a useful source of protein. The concern is that too many eggs could increase cholesterol. Eggs should not cause heart disease, although it was thought to do so. More research is needed to determine the effects on eggs on the circulatory system. Vegetables are added to the bottom of the diet selection. Broccoli contains protein ( 2.6 grams). Vegetables should be prioritized at the top of the menu. Many vitamins, micronutrients, and antioxidants. Meat should be at the top of the suggestions. Chicken and turkey are excellent sources of protein.
Putting meats as a sixth suggestion is an error. Tuna is a meat, yet is part of the suggestion for salad. Reading this is more of like a cookbook rather than diet or nutritional advice. Meat and vegetable consumption should be at the top of the dish recommendations. Vegans would have to make adjustments. The consumption of animals or animal products is not permitted. Vegetables, grains, and nuts would have to be their protein source. Tofu, lentils, and chickpeas are options. Smoothies and protein powders seem unnecessary. Whey protein or other supplements are best suited for those on athletic training regimens. Allison Aubrey is mostly discussing general health maintenance. Consuming a smoothie or using Whey protein is convenient when there is no time to cook. Supplements are not a substitute for the caloric value of food. Having a balanced diet of proteins, fats, and carbohydrates.
The rise of sarcopenia was not a random occurrence. NPR does not mention the reasons. The Department of Health and Human Services cited the lack of physical activity and the COVID-19 pandemic. Americans are not getting enough exercise. More jobs involve sitting behind a desk. Electronics and technology are keeping more people indoors. Combined with poor diets and limited amounts of exercise obesity rates increased. What the HHS does not acknowledge was what cause the lifestyle change from the COVID-19 pandemic. Americans were in lockdown. People had to remain at home. Lockdowns were not an effective public health strategy. It did not end the pandemic. What lockdowns did is made people more housebound. Some worked remotely and schools also ran on this model. The HHS makes it sound like a poor public health policy had nothing to do with the change in exercise habits. Lockdowns kept gyms and recreational facilities closed. One can exercise in their home or walk outside. People were having anxiety and fear about the public health crisis. This made them neglect self-care. When the HHS launched the National Sarcopenia Awareness Campaign, the damage was done. Reading the webpage that was published in 2023 it does not offer long term solutions. The discussion focuses on tools for healthcare professionals and preventative measures. Rising food costs, access to gyms, and recreational facilities can impact fitness.