Women, like men, experience a gradual decline in muscle mass and strength starting in their 40s, a process known as sarcopenia. This decline can accelerate, especially after menopause. At Prime Time for Women, we understand that muscle loss is a natural part of aging, we also know it is not inevitable, and women can take proactive steps to maintain and rebuild muscle mass.

So, what causes muscle loss after 40? There are many contributing factors including:

• Hormonal Changes: Menopause can significantly impact muscle tissue. Estrogen, which plays a role in muscle protein synthesis, declines, making it harder to build and maintain muscle. 
• Age-Related Decline: As women age, the number and size of their muscle fibers decrease, leading to a thinning of muscle tissue. 
• Lifestyle Factors: Lack of physical activity, poor nutrition (especially inadequate protein intake), and certain medical conditions can exacerbate muscle loss. 
• Other Factors: Conditions like diabetes, rheumatoid arthritis, or osteoarthritis, and certain medications can also contribute to muscle loss. 

Of course, as women lose muscle, their bodies change.  Muscle, which weighs more than fat, also burns more calories than fat. So, while some women gain weight, others lose weight. I haven’t really gained weight but the weight that I had, let me put it this way…up and moved to a new zip code! My backside no longer fills out my jeans the way it once did but hey, I’ve made up for that…my jeans fit tighter in the waist. Oh well!!  But appearance is the least of my worries.

There are other consequences of muscle loss which are much more worrisome to me including a reduction in strength and stamina, loss of balance and an increase risk of falls. I think of myself as pretty fit and I try to stay active. Yet sometimes I have to admit that pursuing an active lifestyle (hiking, biking, cross country skiing and weightlifting) increases the risk of injuries and falls. Way more than I like to think about, I know that falls are more common and have a much higher risk after 65.  In fact, the CDC reports that 1 in 4 older adults reports falling every year and 37% required medical treatment.

Every woman I know wants to live a long life and I do too.  I get it…but what I really want is a long health span! To combat muscle loss, reduce the risk of falls and promote a long health span consider the following recommendations and choose the ones that are right for you.

Strength Training: Perform regular strength training exercises (using weights, resistance bands, or bodyweight), which are crucial for maintaining and building muscle mass. 

Age Specific Nutrition: Consume a diet rich in protein. Years before I ever began thinking about the length of my health span, a personal trainer told me that women should eat grams of protein equivalent to half their body weight daily and even more as they age. According to this recommendation, a woman who weighs 150 lbs., should eat 75 grams of protein.  Other sources recommend consuming 25-30 grams of protein rich in the amino acid leucine, which is particularly important for regulating muscle growth. Foods that are rich in leucine include whey protein, meat, fish, eggs and soy protein isolate. I would never tell anyone what to eat but I do suggest that you explore your options…there’s a long list of delicious foods that are also high proteins.

Hormone Replacement Therapy (HRT): In some cases, hormone replacement therapy, particularly bioidentical hormone replacement therapy (BHRT), can help address hormonal imbalances associated with menopause and may have a positive impact on muscle mass.  But some studies, not all, have found a higher incidence of breast cancer and heart attack for women who start hormonal therapy ten or more years past menopause. My mother had breast cancer and I’m more than 10 years past menopause, so I will definitely be consulting my health care provider!

Are You Curious?

I know every woman’s body is different.  And I know every woman has her own unique health goals and must be empowered to make her own decisions. But I’m curious…and I would love to sit down and hear what other women are doing (or wish they were doing) and what options they are considering in order to stay healthy. Maybe it’s just me but I think talking with and listening to others may help me decide what I want to do. If you’d be interested in learning more about healthy aging and discussing HRT options over dinner, click here to send PTFW a message.