Menopause and Reducing age related decline

Related health issues:

• Sarcopenia (muscle loss)

• Low bone density

• Cognitive decline

  
  

Preventive actions

There are 2 stages of sarcopenia

1. Pre-sarcopenia - loss of muscle mass

2. Diagnosed sarcopenia - A loss of muscle mass that impacts your strength and performance in all activities.

In individuals who do not engage in training, muscle mass decreases by 1% annually from its peak.

Significant decrease for menopausal women - more than 2%, attributed to hormonal changes.

Engage in resistance training as much as possible, ideally 2 to 3 times per week.

This will truly impact muscle retention and delay the onset of sarcopenia. There is a significant distinction between what is sustainable, such as once a week, and what will genuinely affect muscle retention and sarcopenia prevention.

Low bone density

Osteopenia - decreased bone mineral density - is often reversible.

Osteoporosis - More aggressive. A condition where tissue breakdown occurs more rapidly than tissue formation.

Oestrogen inhibits the activity of osteoclasts (which break down bone) and helps regulate calcium absorption.

Aging-related cognitive decline:

• Conceptual reasoning

• Attention span

• Memory

• Processing speed

Focus on prevention, not cure

We should aim to establish positive habits and behaviors as soon as possible.

A person who begins at 40 will be in an excellent position by the time they reach their 50s and beyond.

What are some ways to lower sarcopenic levels?

Enhance protein consumption - More crucial with each meal.

Consume frequent doses of protein throughout the day.

Aim for at least 1.0 - 1.4g/kg a day.

Supplements

Fish oils - help with muscle function, cardio vascular health, joint health, immunity, neurodegenerative disease management.

Creatine intake

Fantastic for older clients

Excellent for managing neurodegenerative diseases

Supports muscle retention

Vitamin D

2000-50000 iu

Key for bone health

Calcium

1000mg for males

1200mg for females

Disclaimer

This content is for informational purposes only and isn't a substitute for professional medical advice, diganoses or treatment. Always check with yoru healthcare provider before making health related decisions.