What Your Doctor Isn’t Telling You About This SILENT Muscle Thief

Picture this… you’re in your 60s, and you still fit into the same size clothes you wore in your 20s. Sounds great, right?

Well, not necessarily.

You could actually be suffering from a hidden condition that’s robbing you of your strength, your health, and potentially your independence.

It’s called sarcopenic obesity, and it’s more common than you might think.

Sarcopenic obesity is a sneaky condition where you lose muscle mass while gaining (or maintaining) fat. It’s not just about being overweight—it’s about losing the strength you need for everyday tasks.

Here are some signs you might be dealing with sarcopenic obesity:

You get winded climbing a flight of stairs
Opening jars has become a real challenge
You need to use your arms to push yourself up from a chair
Your grip strength isn’t what it used to be
You’ve noticed your balance isn’t as steady as it once was

Sound familiar? If so, you’re not alone.

Studies show people can lose up to 1% of muscle a year from age 40 on. And it’s not just the elderly who are at risk—this condition can start creeping up on you in middle age.

But here’s the good news—a new study from researchers Justin Keogh and Carla Prado shows that even brief bursts of exercise can make a big difference in fighting sarcopenic obesity.

Their research found that:

Both resistance (strength) training and aerobic exercise are crucial
Aim for 150-300 minutes of physical activity per week
Include 2-3 resistance training sessions weekly
Walking, cycling, and pool exercises are all beneficial

If you struggle to carve out a chunk of time to fit in exercise, we have even more good news. The researchers suggest something called “exercise snacking”—short bursts of activity throughout the day.

This could be as simple as doing a few squats while waiting for your coffee to brew, taking a brisk walk during lunch, or doing some push-ups against the kitchen counter while dinner’s cooking.

But exercise is only part of the equation. Nutrition plays a crucial role too. Here’s what the study suggests:

Aim for a modest reduction in calorie intake (200-700 calories per day)
Increase your protein intake (1-1.5g per kg of body weight daily)
Focus on lean protein sources like low-fat dairy, white fish, chicken breast, and legumes

Now, I know some doctors might suggest medications or even surgery for this condition. But here at e-Alert, we believe in exploring the power of natural solutions first.

Here are two supplements that could give you an extra edge in your fight against sarcopenic obesity:

Vitamin D: This crucial nutrient helps maintain muscle strength and function. Many of us don’t get enough, especially as we age.

Creatine: Often associated with bodybuilders, this natural compound can help increase muscle mass and strength, particularly when combined with resistance training.

Remember, always consult with your healthcare provider before starting any new supplement regimen.

The key takeaway? It’s never too late to start fighting back against sarcopenic obesity. By incorporating more movement into your day, focusing on a protein-rich diet, and considering targeted supplements, you can protect your strength and independence.

To maintaining muscle strength,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

P.S. Click here to learn a simple trick to staying strong as you age (it’s probably already in your kitchen!).

Source:

Keogh, J., & Prado, C. (2024, August 7). Sarcopenic obesity can rob people of their strength—but even brief bursts of exercise help a lot. Medicalxpress.com; Medical Xpress. https://medicalxpress.com/news/2024-08-sarcopenic-obesity-people-strength-lot.html