(Note: This is a transcription of a Podcast by Mel dRego)
Welcome to the Performant @ 50 + Podcast where you can find the knowledge, mindset community and action systems to help you gain a great quality of life: to be healthy, strong, capable and independent even as you grow older day by day.
And here is your host Melroy Drego helping you achieve this revolution in ageing, empowering you to choose a better way to age, so that you perform like a teenager and feel great about yourself each day, even while growing older.
Welcome everybody and it is Mel Drego here again to help you with lifting your game during your older years. We call it proactive ageing or performance @ 50+ . So let’s get to it. Today my topic is, the disease that helps you age faster. And actually this disease has had its hooks in you since you were around 30, maybe earlier, maybe a little later. Let’s hear about this disease. Many of you might of heard about it, some of you might not have. So let’s go:
the name of the disease that has already got into most of us, is sarcopenia.
Sarco from the greek sarc which is flesh or striated muscle, and poenia from the greek again, which means poverty, deficiency. So what sarcopenia basically means is that you get deficiency or a poverty of your muscle. Technically it is known as degenerative loss of skeletal muscle mass and of course as you lose muscle mass, you lose strength and normally after the age of about 25 you lose half to 1% per year.
And I had made a spreadsheet with regard to how much strength we lose from the age of 50 to 65 and let me see if I can find it somewhere, yeah, muscle mass loss. and I have it here: for males: suppose you took an 88 kilo or 194 pound male, which is the average weight, and You took that person at 5o at a rate of loss of about 1% per year by the age of 65 you have lost about it 11 kilos of muscle, sorry 11 kilos of body weight. And by 79 or 80 you have lost almost 21 kilos. So if you talk about muscle, say that male person has got 50% muscle so that’s about 44 kilos of muscle, and as that drops down 1% each year (and you’ll be lucky if it was 1%, actually could be faster than that) by the age of 60, the person has already lost 5 kilos of muscle. And that’s a lot because that is 1/8th or 1/9th of the muscles have lost and by the age of 65 have lost about 7 kilos, and by the age of 70 have lost about 9 to 10 kilos.
So what this means is that Sarcopoenia is a very very dangerous disease for us older people. What happens actually is that the muscle fibres get replaced by fat. So very often you don’t notice the decrease in size. while this fat is a little lighter than, quite a bit lighter than the muscle, the volume of the body might increase so that…. actually you might notice in many older women especially around the arms and shoulders where they start getting a little loose and spongy.. So this is that fat, fibrous tissue coming in, and it results in, definitely, in low muscle mass and drop in strength and performance but the functional muscles start losing it, the entire musculoskeletal system of muscle, neuromuscular responsiveness, tendons, joints, ligaments and even bone get affected. What happens is when your muscles get loosened and get weaker, there’s less tension on the bone itself.. Because remember, that the muscles are joined via tendons to the to the bone and of course there are ligaments that joint bone to bone. So there is, if all of these things, the tendons and the ligaments are losing it, there’s less tension on the bone, and bone starts losing calcium from it, and losing strength. Sagging facial features results from facial muscle fibres giving up, a sunken ribcage…often you might notice in some of the older people, a sunken rib cage and the deep ravines between the rib bones…And that is the loss of the intercostal muscles the muscles that actually help you breathe, help you stay erect…., skeletal muscle supporting the spine, the shoulders, the back… these keep you erect and as you lose them, start getting more of a stooped posture that many other people assume. And of course, this is helped along by Osteoporosis, haven’t talked about in another podcast lower body musculature gets more affected: the legs, buttocks, and calves.
So what happens? Why does this happen?
The first though, the main reason that this happens is inactivity. That means satellite cells, which sit on the muscle, they don’t get activated enough. When they’re not triggered enough, they give up. Satellite cells get activated by damage to the cells. Suppose you weren’t exercising, suppose you weren’t actually training (and I always make a distinction between exercise and training) when you train your body, you cause damage to muscle cells. This muscle fibre damage triggers the satellite cells to go and repair the cell, make it stronger and stronger. But due to lack of training your muscles, your satellite cells give up to stop activating the muscle cells to grow and to rebuild the cells. And another one is of course, lower testosterone, as you get older you get lower testosterone due to again in part inactivity.
So let’s see how big this problem is, the problem of sarcopenia.
Well let’s let’s take it like this: one in three seniors fall each year due to low muscle strength. What happens when….. my understanding of seniors is somebody around 70, 70 + and 1 in 3 fall each year. yeah that’s scary, because with low muscle strength, people trying to reach over, bend down, walk around, get out of bed, get up and down: do stuff, that’s part of life. And they fall each year, due to low muscle strength but that’s the scary part is there are other causes (and I will talk about this again in the Osteoporosis podcast) what happens is very often due to low bone density hips break and when a hip breaks, they generally…. (sorry, I have forgotten the actual statistic around it) but there’s a very very high danger of dying because they say within a year most seniors who break the hips die. I will find that statistic somewhere else other than work and forgot
So, ok what can I do when can you do about sarcopenia.
First of all, keep listening to this podcast series. Listening brings awareness with it, and when it comes on slowly because we all being human, everyone of us being Human, we tend to forget.
“It is not a high priority at this time”, so this awareness keeps on fading into… you might become aware of it right now, but it keeps on getting pushed back and pushed back as life takes it’s toll.
So awareness is very slow, it’s actually sort of…..slowly creeps into our bones… it’s like turning a cruise ship around from the direction in which you are going, which is generally, (generally I say) inactivity. High inactivity. As you keep getting older, you tend to lower your activity.
And that is what I want to change in this whole world because… there is a revolution in aging and I want you to join it.
So the second thing that you can learn… first, keep listening, because as you listen you will learn. You need to know more, because it’s not just a question of : “Oh, I’m going to walk the block”. You need to know more, not all of it. You don’t need to know everything there is but the more you learn, that critical mass of knowledge will help you not only understand what you need to do but sort of, change your inner thinking.
And that’s where I come to the new mindset: Look, we are creatures of habit. Mindset is vital. We get used to so many things, and one of the things that we get used to is either acting or not acting. So we get used to taking it easy. Oh, yeah, retirement and going into a older years is “a time to slow down”, “to take it easy”, to stop doing stuff and especially with regard to our bodies oh, our bones are getting weaker, I’m getting weaker, my muscles are going down we take it easy and we let the younger people do stuff.
And so this is a new mindset that I want to bring about in you my listeners, my dear listeners, I really am concerned about you and you need to take more action. So this new mindset is vital. It is the control centre of your whole system. It is the difference between losing and winning between excelling versus cruising. So I want you to Excel, to really be at the top of your game… to lift yourself up into the five to ten percent of older people, than anybody of your age. (When you compare yourself to that whole group of your age, you should be in the 5 to 10%)
So just by listening just hanging around our community and growing yourself.
And of course because your mindset, your new mindset is not enough because you need to take action, you need a new actionset. So habits take time. You’re not going to get into it today, I’m ready to guarantee you, or guarantee 90% of people, that if you decide to start exercising tomorrow it won’t last. Most of us are creatures of habit and our habits of not doing stuff, of taking it easy, of not exercising, of not working out, of not training our bodies are hard to achieve. And habits, really good habits, take time, so gently does it.
Take baby steps and hang around. Listen to this podcast and I’ll help you. So I’m here to help you get into that new way of aging, revolution of aging. So, with pro active ageing, you will find a new quality of life.
Yeah, you know now about sarcopenia the disease that is eating away at you and if you are not working out if you’re not working out the right way you can trust you can very easily fall prey to it.
And now is the time to do it, take action whether you are 50 or 45 or 70 or 75 now is the time to do so. hang around. I’ll talk to you next time.
So go out there to get another fantastic day take action to improve your body, fuel your mind, and feed your spirit, lifting yourself into the 5 to 10% of older people who are carving out the best time of their lives for themselves. And don’t forget to share the Performant @ 50 + podcast with others that you care about, so that their quality of life improves instead of rapidly going downhill as they age. Very importantly please rate us on iTunes thus making us easier to find for all those who need help aging in style.
Talk to you next time.