Sarcopenia With Aging

 

If you lose so much muscle mass that you struggle with basic daily activities, you may be diagnosed with age-related sarcopenia or sarcopenia with aging.

Everyone loses muscle with age, typically about 3%-5% each decade after age 30. Inactive people lose the most. The loss can become more noticeable and start to speed up at around age 60.

Sarcopenia can be a serious problem. Once you have lost a lot of muscle and strength, you may struggle to do things such as getting out of chairs, opening jars, or carrying groceries. You also can become frail, easily loss of balance and so have a higher risk of falls, broken bones, disability and even death.

The major cause of sarcopenia is aging.

There are some of the things happening in our bodies as we age that might contribute to sarcopenia:

• Reduction in nerve cells responsible for sending signals from the brain to the muscles to start movement
• Lower concentrations of some hormones, including growth hormone, testosterone, and insulin-like growth factor
• A decrease in the ability to turn protein into energy
• Increases in inflammation, partly due to disease

In addition to the biological changes that are part of the aging process, older adults are likely to have additional risk factors, such as inactivity, a poor diet, and chronic disease, which contribute to loss of muscle and strength.

Sedentary lifestyle

Studies suggest that staying active as you age can cut your risk of sarcopenia significantly. Spending a lot of time inactive may contribute to lost muscle and strength even if you exercise during other parts of the day.

Diet

The body has increasing trouble turning protein into energy as we age. Some studies show a link between eating too little protein and developing sarcopenia. You can slow the losses of muscle and strength down with a high-quality diet with plenty of protein, including protein from plant foods such as beans and nuts.

Other dietary habits, including diets low in fruits and vegetables, may also play a role. Diets with a lot of ultra-processed foods — manufactured products with high levels of sugar, salt, additives, and unhealthy fats — also have been linked to low muscle mass.

In general, older adults who are malnourished, because they eat too little or eat a diet that does not provide adequate nutrients for their needs, are at higher risk for sarcopenia and decline more rapidly when they have it.

Obesity

Some of the same factors that raise the risk for sarcopenia, such as inactivity and a poor diet, can lead to obesity. When you have both conditions, doctors call it sarcopenic obesity. Obesity appears to worsen sarcopenia. High levels of body fat increase inflammation and change how your body responds to a hormone called insulin, both of which can speed up muscle loss. Obesity can also make it harder to stay active, leading to a cycle of muscle loss and fat accumulation. 

Chronic illness

Having a chronic disease such as chronic obstructive pulmonary disease, kidney disease, diabetes, cancer, or HIV increases the risk of sarcopenia.

You cannot prevent all the losses of muscle and strength that come with age. But you can slow them down with lifestyle changes, especially increases in physical activity.

In fact, the primary treatment is strength training (also called resistance training), which can help regain strength and mobility.

As you work on strength, it is also a good idea to include aerobic exercise, such as walking, to build endurance and improve overall health, and balance exercises, to reduce the risk of falling.

Although sarcopenia can have a big effect on your quality of life, making it harder for you to do things you want to do and get around your home and community, if you start a strength-training program and make other lifestyle changes, you can regain some strength and mobility. But if you do nothing, you will get weaker and lose more muscle and may eventually need full-time care.

Dried Apricots - Support Muscle Health in Seniors

 

Dried apricots are a type of preserved fruit made from ripe apricots that have had most of their water content removed through the drying process. 

Dried apricots are often chewy and have a sweet and tangy flavor. They can be used in a variety of culinary applications and baking (such as in cookies, cakes and muffins).

Dried apricots can also be chopped and added to cereals, trail mixes, or salads for added texture and flavor. Some people also rehydrate them by soaking in water or other liquids before using them in recipes.

There are different varieties of dried apricots, each with its unique flavor and characteristics. Common varieties include Moorpark, Blenheim and Tilton.

Dried apricots offer several health benefits due to their nutrient-rich profile, for example, being a good source of essential vitamins. Some of the key benefits of consuming dried apricots include: 

Dietary Fiber: 

Dried apricots are high in dietary fiber, which can help support healthy digestion, prevent constipation and promote a feeling of fullness. This, together with the low calorie content of dried apricots, can aid in weight management.

Antioxidants: 

The antioxidants in dried apricots, such as vitamin C, vitamin E, and beta-carotene, can help protect cells from damage caused by free radicals and reduce the risk of chronic diseases.

Bone Health: 

Dried apricots contain essential minerals like calcium, phosphorus, and potassium, which are important for maintaining strong and healthy bones.

Supportive food for building muscle after age 75:

Dried apricots are exceptionally high in potassium, containing more per 100g than a banana. Potassium helps regulate muscle contractions and nerve signals and prevent the leg cramps that often affect older adults.

They are also rich in beta-carotene, which research links to improved muscle health and stronger grip strength in adults aged 65–85. This, together with vitamin E, can fight oxidative stress, a factor that can contribute to muscle loss and weakness in older adults.

The alkaline salts in apricots help preserve muscle mass in older adults by reducing overall body acidity.

Dried apricots are a good source of iron, which helps improve energy levels and combats fatigue by enhancing oxygen-carrying capacity.

They contain minerals like calcium and boron, which support overall structural health, aiding in the prevention of bone density loss often associated with aging.

While they do not provide large amounts of protein, they support the muscle recovery process, particularly when included in a balanced diet for older adults. 

Heart Health: 

The potassium content in dried apricots can help regulate blood pressure and support heart health by reducing the risk of hypertension.

Prevention of Anemia:

Dried apricots are a good source of iron. And iron is essential for producing hemoglobin, the protein in red blood cells that transports oxygen throughout the body.

Skin Health: 

Vitamin A in dried apricots supports skin health and can help improve the appearance of the skin.

Eye Health:

The beta-carotene in dried apricots may help protect and improve eye health, reducing the risk of age-related macular degeneration and cataracts.

Energy Boost: 

In contrast to processed energy bars with artificial additives, the natural sugars in dried apricots can provide a quick source of energy, making them a great option for a pre-workout, during strength training sessions or on-the-go snack.

They act as a nutrient-dense, quick-energy snack that helps reduce inflammation and supports muscle tissue maintenance when paired with resistance exercise.

Natural Sweetness: 

Dried apricots can satisfy sweet cravings without the need for added sugars or artificial sweeteners, making them a healthier alternative to many processed snacks such as candy.

However, it is important to consume them in moderation as they are calorie-dense due to their concentrated sugars: 241 calories per 100g.

Additionally, some commercial dried apricots may contain added sugars or preservatives. For example, they are treated with sulfur dioxide to preserve their color and prevent spoilage. Thus it is a good idea to check the product label. 

Major Benefits of Dark Chocolate

 

Dark chocolate, particularly with over 70% cocoa, is rich in flavanols that improve vascular function, lower blood pressure, and reduce cardiovascular disease risk by ~9–11% when consumed in moderation. These compounds also enhance cerebral blood flow, improving cognitive function, memory, and attention, while potentially protecting brain cells.

Cardiovascular Health:

Dark chocolate is rich in flavanols, a type of natural antioxidant, found in cocoa polyphenols. Flavanols boost nitric oxide production, which relaxes blood vessels and improves circulation. Regular, moderate consumption (e.g., 20–30g daily) can lower diastolic blood pressure and improve overall heart health.

Cognitive Function:

Increased cerebral blood flow from flavonoids enhances cognitive performance, including faster processing speeds and improved working memory.

Neuroprotection:

The antioxidants in dark chocolate may protect brain cells, support neuroplasticity, and potentially reduce the risk of neurodegenerative diseases.

Regarding mood regulation, dark chocolate is rich in tryptophan, a precursor to the happiness hormone serotonin, which helps stabilize mood; the magnesium in it also helps with nerve regulation and muscle relaxation, effectively combating stress.

Moreover, flavanols may improve blood flow to the skin and increase skin density and hydration.

To achieve the health benefits of dark chocolate, three key points must be mastered:

First, consume dark chocolate with a high percentage of cocoa, ideally, should have a cocoa content of 70% to 85% or higher; the higher the concentration, the more flavanols are retained. 

Second, control the portion size; it is recommended to consume about 10 to 20 grams daily, or about 1 to 2 small pieces. 

Finally, pair it with high-quality fats. It can be eaten alone, but combining it with nuts and other fats can make the absorption of antioxidants more stable. 

Milk interferes with the absorption of antioxidants in chocolate, leading to a decrease in health benefits. Thus it is recommended not to eat them together. Moreover, commercially available milk chocolate or high-sugar versions are far less beneficial to the human body than dark chocolate.

How to improve Heart Health

 

There are many steps you can take to help protect your heart health.

The most important lifestyle change you can make is to quit smoking (which is one of the top controllable risk factors for heart disease). Besides, there are other adjustments you can make to keep your heart healthy. For example, improving your diet, engaging in physical activity, and taking care of your mental health can all help with heart health.

Heart-healthy diet changes

** Eat whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast. 

The fibre in wholegrain foods can help reduce LDL cholesterol (known as bad cholesterol), which may lower your risk of heart disease. Research shows that choosing wholegrains instead of refined grains can improve heart health.

** Eat fish

Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids.

Try to eat fish at least twice a week.

** Include fiber into the diet

A diet rich in soluble fiber can help lower your level of LDL cholesterol.

Sources of soluble fiber include beans, oats, barley, apples, pears, and avocados.

** Eat lean protein rich foods daily

Lean protein sources include turkey bacon, peanut butter and nuts. Lean proteins help lower blood cholesterol, support heart health, increase metabolic rate through a high thermic effect, and help manage blood sugar levels.

Besides protein, almonds, walnuts, pecans, and other tree nuts can also deliver a powerful punch of heart-healthy fats and fiber. Including them in the diet can help lower your risk of cardiovascular disease.

While nuts are full of healthy stuff, they are also high in calories.

** Eat fruits and vegetables

They are rich in fiber, potassium, and antioxidants, which help lower blood pressure, manage cholesterol, and reduce inflammation.

Eating a variety of fruits and vegetables daily reduces the risk of heart disease and stroke by up to 20%. 

** Reduce saturated fat intake

Avoid foods that are high in saturated fat.

Slicing your saturated fat intake to no more than 7 percent of your daily calories can cut your risk of heart disease.

Instead, you can switch your unhealthy fat intake with healthy fats, such as avocados and olive oil.

** Limit your salt intake

Excessive salt intake is a major risk factor for heart disease, raising blood pressure by increasing fluid retention, which forces the heart to pump harder. The Heart Foundation recommends limiting daily intake to less than 5 grams (about 1 teaspoon) of salt, or 2,000 mg of sodium, to prevent hypertension, heart attacks, and strokes.

Consider using a salt substitute, such as Dash, if you have high blood pressure or heart failure.

** Manage excess body fat

Research in the Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lipid levels.

** Make time for breakfast

The first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight.

** Drink tea

According to the American Heart Association (AHA), drinking one to three cups of tea (green or black tea) per day may help lower your risk of heart problems. For example, it is linked to lower rates of angina and heart attacks.

** Eat dark chocolate

Dark chocolate contains heart-healthy flavonoids. These compounds help reduce inflammation and lower your risk of heart disease, suggest scientists in the journal Nutrients.

** In Traditional Chinese Medicine, red color can tonify the heart. Thus foods that are naturally red like beets, hawthorn berries, red chili, tomatoes, cherries, red dates, goji berries and cinnamon are good for the heart. Moreover, kudzu root has also been used for the treatment of cardiovascular diseases. 

Incorporating exercise into your routine

Exercise is essential for good heart health.

Move your body throughout the day

Couch potato and desk jockey lifestyles have an unhealthy effect on blood fats and blood sugar.

Sitting for long periods of time could shorten your lifespan, warn researchers in the Archives of Internal Medicine and the American Heart Association.

** Practice yoga

According to research published in the Journal of Evidence-Based Complementary & Alternative Medicine, yoga has the potential to reduce one’s risk of cardiovascular disease besides helping you improve your balance, flexibility, and strength. It can help you relax and relieve stress as well.

** Try dancing

Dancing makes for a great heart-healthy workout. Like other forms of aerobic exercise, it raises your heart rate and gets your lungs pumping. It also burns up to 200 calories or more per hour.

** Go for a walk

Taking a half-hour walk every day is even better for your physical and mental health.

Even a five-minute walk can help clear your head and lower your stress levels, which is good for your health.

** Take the stairs

Take the stairs instead of the elevator. Park on the far side of the parking lot.

** Use housework as exercise

Vacuuming or mopping the floors and other household chores do get you moving.

** Try strength training

Although aerobic fitness is key to keeping your heart healthy, it is also important to include regular strength training sessions in your schedule. The more muscle mass you build, the more calories you burn. That can help you maintain a heart-healthy weight and fitness level.

** Try interval training

Interval training - Start and stop, then start and stop again.

During interval training, you alternate bursts of intense physical activity with bouts of lighter activity. Doing so can boost the number of calories you burn while working out. 

** Engage in sexual activity

Research published in the American Journal of Cardiology shows that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease.

Sexual activity is generally considered a form of mild-to-moderate physical exercise.

However, specific patterns of sexual activity and certain health conditions are associated with higher rates of cardiovascular disease and related events.

Sexual activity acts as a trigger for cardiovascular events (like heart attacks or sudden cardiac death) primarily in individuals with low habitual physical activity levels while individuals with severe, unstable, or untreated coronary artery disease, severe heart failure, or uncontrolled arrhythmias are at higher risk of experiencing adverse cardiovascular events (such as "angina d'amour" or coital angina) during or shortly after sexual activity.

Mental health and heart health

According to the AHA, research suggests laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HLD), also known as “good cholesterol.” 

** Manage your stress

According to the Harvard T. H. Chan School of Public Health, chronic stress, anxiety, and anger can raise your risk of heart disease and stroke. Learning ways to manage your stress and anxiety may help you stay healthier for longer. 

For example, eliminating stress while driving can help lower your blood pressure and stress levels.

** Engage in hobbies

Engaging in activities such as knitting, sewing, and crocheting can help relieve stress. Other relaxing hobbies, such as woodworking, cooking, or completing jigsaw puzzles, may also help take the edge off stressful days.

** Laugh out loud

Whether you like watching funny movies or cracking jokes with your friends, laughter may be good for your heart. 

** Consider pet therapy

Studies reported by the National Institutes of Health (NIH) suggest that owning a pet may help improve your heart and lung function. It may also help lower your chances of dying from heart disease.

The New US Dietary Guidelines 2025-30

The U.S. has released the new 2025-30 dietary guidelines, which is updated every five years.

The updated recommendations invert the food pyramid to emphasize meat and dairy over whole grains, urge less sugar, more protein – and say “yes” to beef tallow. 

Officials say that following the guidance “can help prevent the onset or slow the rate of progression of chronic disease.”

Here are the biggest changes in the new dietary guidelines:

Protein at every meal

The new guidelines suggest prioritizing protein at each meal, with a goal of getting around 1.2 to 1.6 grams per kilogram of a person's body weight each day, the equivalent of 81.6 to 109 grams for a 150-pound person. The protein comes from animal sources such as eggs, poultry, seafood and red meat, as well as plant-based sources such as beans, peas, lentils, legumes, nuts, seeds and soy.

Full-fat dairy in, low-fat out

Whereas the previous guidelines recommended fat-free or low-fat milk and yogurt, the updated version prioritizes full-fat dairy with no added sugars. The new version recommends three daily servings of dairy on a 2,000-calorie diet.

A change in the fats used for cooking

The new guidelines recommend cooking with “healthy fats,” listing as examples olive oil, butter and beef tallow — rendered fat from cows as superior to some cooking oils

Focus on whole foods and whole grains

They also suggest prioritizing “fiber-rich” whole grain with two to four servings per day and significantly reducing highly processed, refined carbs including white bread, flour tortillas and crackers.

Avoid highly processed foods

Ultraprocessed foods are singled out in the new guidelines:

“Avoid highly processed packaged, prepared, ready-to-eat, or other foods that are salty or sweet, such as chips, cookies, and candy that have added sugars and sodium (salt) and limit foods and beverages with artificial flavors, dyes, preservatives and sweeteners. Instead, prioritize nutrient-dense foods and home-prepared meals.”

Maintain low sodium intake (less than 2,300 mg a day)

No added sugar for kids and a strict limit for adults

No amount of added sugar is healthy, according to the new guidelines, and adults should limit their intake to no more than 10 grams per meal (less than 150 calories for men, less than 100 calories for women daily and no amount of added sugar recommended for kids ages 5 to 10).

Eat a diet rich in fruits and vegetables

The guidelines also recommend three servings of vegetables and two servings of fruits per day for a typical 2,000-calorie diet. As mentioned before, the guidelines emphasize eating whole foods in their original form but also say, “frozen, dried, or canned vegetables or fruits with no or very limited added sugars can also be good options.” 

Drink less alcohol, but no set limit

The new ones recommend limiting alcohol consumption “for better overall health.” But they do away with the previous recommendation that men limit their intake to two drinks or less per day and women to one drink or less.

“But the implication is, don’t have it for breakfast. This should be something done in small amounts.”

However, the updated guidelines raised questions among some experts who worried, for example, putting too much emphasis on red meat and dairy products.

Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in Boston and the most cited nutritionist internationally, worries that the updated guidelines will be used to promote high intakes of red meat and dairy products, “which will not lead to optimally healthy diets or a healthy planet,” he said.

Butter and beef tallow are high in saturated fat, which is known to raise the risk of cardiovascular disease and weight gain. 

“The implications that butter and beef tallow are ‘healthy fats’ don’t have scientific support,” Elizabeth Jacobs, an epidemiologist, said.

Having too much saturated fat in the diet can lead to spikes in your cholesterol levels and increase your chances of heart disease and stroke, according to the American Heart Association. Full-fat dairy tends to be high in saturated fat. 

“We encourage consumers to prioritize plant-based proteins, seafood and lean meats and to limit high-fat animal products including red meat, butter, lard and tallow, which are linked to increased cardiovascular risk.”

Although the new guidelines keep intake of saturated fat below 10% of daily calories, Dr. Deirdre Kay Tobias, an obesity and nutritional epidemiologist affiliated with Harvard, said that that could be difficult if people are getting all of their protein from red meats and whole-fat dairy. 

And Tobias said, “If folks were to follow that and have more protein coming from meat sources, it really puts them at risk of exceeding the limit for saturated fat.” 

“That same glass of milk would have all of the protein and nutrients, but more saturated fat and more calories” than low-fat milk, she added.

“Some saturated fats found in full fat dairy including yogurt, cheese and milk are less inflammatory than other types of animal fat such as beef or beef tallow. But they are higher in calories. Full fat dairy isn’t better than low fat dairy – it is simply not as dangerous as we once thought. But having full fat dairy can add an additional 200 or more calories each day which increases obesity risks further,” Bethany Doerfler, a registered dietitian from Northwestern Medicine in Chicago, said.