Role of nutrition in preventing sarcopenia
As part of our work on a framework for mid life athletes or anyone really in middle age, we tried to break down some of the diet myths, clear the confusion surrounding some misinformation and provide a simple guide to healthy eating in mid life. You can read that post here
So I was intrigued when I saw some research from University of Newcastle this month that looked at the role of nutrition in preventing sarcopenia.
Sarcopenia is the loss of muscle mass as we age. The study included this really helpful visual of the multiple causes:
The systematic review and meta-analysis included in the study aimed to investigate the relationship between dietary patterns and nutrient intakes and the risk of sarcopenia in adults aged 55 years and older. While the study did not focus exclusively on mid-life adults, it did include several studies that assessed dietary patterns across mid-adulthood (ages 40-60 years) and evaluated their association with sarcopenia outcomes later in life.
The meta-analysis found that higher adherence to a Mediterranean-style diet, which emphasizes whole grains, fruits, vegetables, legumes, nuts, fish, and olive oil, was associated with a lower risk of sarcopenia in older adults. Similarly, higher intakes of protein, particularly from animal sources, were associated with better muscle mass and function in older adults. However, the study also noted that the evidence for the impact of specific nutrients or dietary components on sarcopenia risk was mixed, and more research is needed to clarify these relationships.
Overall, the study suggests that maintaining a healthy diet throughout adulthood, including mid-life, may help to prevent or delay the onset of sarcopenia in later life. However, more research is needed to determine the optimal dietary patterns and nutrient intakes for preventing sarcopenia, as well as the mechanisms underlying these relationships.