The needs of the ageing population are the same as a body builders especially menopausal women. 

Let me explain……
There are two major causes of accelerated ageing and frailty, Sarcopenia and Osteoporosis. Sarcopenia is the progressive loss of skeletal muscle mass and strength, with a risk of adverse outcomes such as physical disability and poor quality of life. – Cruz-Jentoft et al. (2010). Osteoporosis however, is “the decreased density of normally mineralised bone”. – Glaser & Kaplan (1997).

If we can slow the decline of these two processes we are far more likely to live a full and active life well into old age. As women head towards menopause, starting in their 40s, oestrogen starts to decline, which has significant effect on both bone mineral density and muscle mass. This leave us susceptible to weakness and frailty sometimes unnecessarily. 

So how do we slow this process? 

There are three main areas to focus on, resistance exercise, sufficient protein, specifically Leucine intake to maintain muscle mass and appropriate supplementation. 

1. Resistance exercise that starts earlier in life will build muscle that can be maintained into older life, but even if you start late there is still a benefit so grab a couple of tins of beans and start squatting! 

2. Protein is essential for muscle protein synthesis and the prevention of muscle breakdown, so try including a source of protein at every meal. Aim for somewhere between 23-25g of protein per meal. If a large steak doesn’t sound appetising there are plenty of easy to eat sources of good protein, whey protein, greek yogurt, milk and eggs are all easily digested and have a good amount of protein and calcium.

3. Finally supplementing with Vitamin D is essential especially as we age. Responsible for a large number of processes within the body, as well as bone formation, it prevents calcium being released from bones which is where it needs to stay to keep bones strong! Studies have emerged that patients supplementing with Vitamin D post hip fracture surgery had an increase in bone mineral density. NCBI Study

Fish oil, calcium and Creatine will all help to maintain healthy muscles and bones as we age too.

The longer we can stay fit and active the longer we can fight off disease and frailty.

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