My Muscles Are Suffering From Memory Loss AKA Help!

A midlife tale of disappearing strength and trying to fight back.

Have you heard of Sarcopenia?

I think it sounds a bit like an Italian dessert.

Image Credit” BBC Good Food

Turns out, it’s not a yummy pastry dusted with icing sugar - it’s the scientific word for muscle loss. Yes, apparently there’s a word for the slow, sneaky shrinking of our once-mighty biceps that nobody tells you about. One minute, you’re carrying all the shopping in one go like a ninja; the next, you’re wondering why lifting the kettle feels like a full-body workout.

And here’s the kicker - this isn’t some rare, exotic condition. Apparently, from our 30s onwards {yes, 30s!} we start losing muscle mass unless we do something about it. So while we were out there living our best lives, oblivious, our quads were already packing their bags and heading for the door.

By the time we hit our 50s and 60s?

Well, let’s just say gravity isn’t the only thing working against us.

I read about it somewhere .. here on Substack, probably, and it struck a chord with me.

I’ve struggled for ages wrestling lids off jars. It’s always an unfair fight. The lid gets the upper hand every time. I nearly always resort to banging it on the kitchen worktop, running it under hot water before I ever give in and hand it to my husband, who infuriatingly, still opens everything with ease. Of course he does. He’s always been a fitness fanatic and to be honest he’s very consistent with keeping a decent regime up. Unlike me.

There in lies the crux of it.

As if menopause wasn’t enough of a party trick, now we’ve got to think about this Sarcopenia thing, too. Seriously, at what point do we start regenerating like Doctor Who? My whole life I pretty much liken my metabolism to that of a sloth, and now I find out my muscles are going to abandon me, too? Great.

Image Credit: happysloth.co

Like I said I’ve only just recently found out this muscle loss issue had a name.

Timeline for this I’d say in the last 6-9 months. I might not have known its name but I knew it was happening.

I decided it was time to get back to the gym.

I’m not about to go gently into that muscle-wasting no man’s land. Oh no. If what semblance of biceps and triceps I have left now want to leave, they’re going to have to fight their way out. I am ready to wage war - well sort of.

I’m talking a good game so far, aren’t I?

But before we all start panic-buying protein powder and kettlebells, let’s take a breath. Because despite the absolute audacity of this showing up when you least expect it, there’s good news. We can do something about it. Turns out, our muscles aren’t actually trying to ghost us. They’re just a bit high-maintenance and need regular attention.

Aren’t we all, darling, aren’t we all?

The trick is knowing what actually works to keep muscle loss at bay. And spoiler; it’s not .. wishful thinking .. lifting the occasional shopping bag or hoping that the calories in a glass of wine somehow count as resistance training ha! tragic, I know. No, we’re talking strength training, protein and a few lifestyle tweaks that can make a huge difference.

I decided to dig and do a bit of research.

What exactly is happening to our muscles, why it happens and most importantly, how we can fight back.

Sarcopenia is the fancy Latin way of saying ‘your muscles are leaving the party.’

It’s the gradual loss of muscle mass, strength, and function that kicks in from your 30s {I’m still not over this revelation, btw}, with the process accelerating in our 50s and beyond. If left unchecked, it can lead to weakness, frailty, and the dreaded “help, I’ve fallen and I can’t get up” scenario.

And before you ask, no, this isn’t just a problem for bodybuilders or people who once did the splits for fun. We all need muscle for everyday life. It’s what helps us maintain balance so we don’t randomly topple over while putting on our socks.

The bad news? Muscle naturally declines with age. The good news? We can slow it down, stop it and even reverse it. But and it’s a big but, that requires a bit of effort.

I’m not big on this kind of effort but I know I can’t ignore it any longer. If you know you know, don’t you?

If you were hoping I’d say ‘oh we just need to go for a brisk walk and get our steps in’, I have bad news. The secret sauce to fighting Sarcopenia comes down to a few key things…

1. Strength Training – AKA Lifting Heavy Stuff On Purpose

See sloth image earlier as a perfect description of me. I swore off exercise after surviving ‘80s aerobics and step classes in leotards that could double as dental floss.

Although, I did complete an Iron Man challenge for a TV show for my 50th birthday - which I still to this day have never written an account about blog wise. Back then I was just all about Facebook posts. So I will write it. It’s on my list.

But hear me out. Strength training isn’t about bulking up; it’s about keeping our bodies functional, strong and resilient.

The goal? Challenge your muscles.

That could mean ..

• Lifting weights {dumbbells, kettlebells, or whatever heavy objects are lying around - tins of baked beans are always a good shout for starters.

• Bodyweight exercises - squats, push-ups, lunges - oof!

• Resistance bands - great for home workouts and pretending you’re back in a Jane Fonda video or I recall Davina McCall workouts back in the early 00’s, too.

Studies show that just two to three sessions a week can make a massive difference in maintaining and even rebuilding muscle. And no, lifting your wine glass repeatedly does not count - if only.

2. Protein – The Magic Muscle Fuel

Here’s something no one told us in our youth - did anyone even know/suggest this stuff back then? Protein becomes even more important as we age. While we once got away with toast and coffee for breakfast, our older, wiser selves need to think differently.

Why? Because protein is what helps build and repair muscle. If we don’t eat enough of it, we’re essentially sending our bodies a memo that says, ‘Sure, go ahead and shrink those quads—I wasn’t using them anyway.’

To keep our muscles happy, we need more protein than we probably think. Experts suggest around 1 to 1.2 grams per kilogram of body weight per day which means most of us need to up our intake.

Good sources?

• Eggs, Greek yogurt and cottage cheese - the breakfast of muscle-building champions.

• Salmon, chicken and lean meats or tofu and lentils for the plant-based queens.

• Nuts, seeds and protein shakes for when you can’t be bothered to cook or need something quick.

And no, sadly, a double chocolate muffin or a Cadburys Creme Egg doesn’t count as a protein source. Of course, I checked.

Strength training and protein are the power couple of muscle maintenance, but they’re not the only things that matter. If we really want to keep our bodies strong and functional, we need to think bigger.

3. Sleep – The Ultimate Muscle Repair Shop

In the 80’s when I was a young, dirty stop-out we used to pull all-nighters and bounce back with nothing but a black coffee and a ciggie. These days? One bad night’s sleep and we feel like we’ve been hit by a bus. But here’s the kicker - sleep isn’t just for avoiding under eye bags; it’s crucial for muscle repair and growth.

When we sleep, our body gets to work fixing what we broke during the day, including our muscles. If we’re skimping on sleep, we’re basically hitting ‘pause’ on our body’s ability to rebuild itself. The goal? We need to aim for 7-9 hours of good-quality sleep and no, that doesn’t mean doom-scrolling in bed until midnight.

I’m guilty of that { trying to break another bad habit - read here } but I aim for 7-8 hours wherever possible and I always feel so much better when I maintain this.

Hacks for better sleep

• Keep a consistent bedtime - yes, like a toddler.

• Avoid caffeine after 2pm - I can’t do this one. I don’t know about you. I can manage up to about 6pm.

• Make your bedroom a cave - cool, dark, and quiet. Eye mask if required.

I’m going to slot in here about keeping hydrated.

Water is a vital component of muscle tissue with approximately 76% of muscle mass being water. I started drinking more water in January… again. It’s one of those good habits that I’ve never managed to crack for long enough to stick at but I think I have this time.

I easily manage over the recommended 2 litres a day now and I miss it and look for it if I don’t. It was a simple change that did it for me. My husband thought of it. He started leaving a glass of water by the kitchen sink and because I’m always in the kitchen doing something I naturally thought ‘oh more water, I need to drink that’. I refill it after every glassful and away I go .. hydrating myself all day long.

You’re probably laughing at my basic way of getting into this particular good habit but remember I have ADHD and what works, works.

4. Vitamin D – Because Basically We’re Like Houseplants

Here’s a fun fact - Vitamin D isn’t just for bone health, it’s essential for muscle function, too. And yet, most of us in the UK are about as vitamin D-deficient as a mushroom living in a basement.

Since we don’t exactly get year-round sunshine. Cheers for that, British weather. It’s worth considering a supplement - especially in the winter months. The NHS recommends 10 micrograms/400 IU per day, but some experts suggest more. Either way, getting enough Vitamin D helps keep muscles strong and reduces the risk of falls. I’ve actually been doing this for quite a number of years now.

That part was easy. I’m lying. I only take it if Mr B puts it out for me. We buy ours from Nutrition Geeks.

More ways to boost Vitamin D

• Get outside when there is sun. Don’t forget the SPF.

• Eat more of foods like oily fish, eggs, liver, yoghurt, cereals.

5. Stress – Because Cortisol Is A Muscle Thief

Stress is a sneaky little gremlin that messes with everything; sleep, hormones, and yep, even muscle mass. Chronic stress increases cortisol, which in turn encourages muscle breakdown and stores fat instead. If you’re constantly feeling like an overstretched rubber band, it’s time to do something about it.

Ways To Lower Stress Without Moving To A Remote Island

• EFT tapping {if you know, you know 😉 - or here’s a big hint}

• Yoga or stretching - gentle movement helps regulate stress hormones

• Breathing exercises - there’s an art to breathing properly.

• Laughing - I’ve said it before and I’ll say it again you can’t beat a good belly laugh.

6. Balance Training - So We Don’t Topple Over Like Drunken Giraffes

Here’s something no one warns you about- balance gets worse with age. One minute, you’re strutting your stuff in killer heels, the next, you’re wobbling just trying to put your knickers on.

Falls are a real risk as we get older and since muscle strength + balance go hand in hand, it’s worth adding some exercises to the mix.

Balance-Boosting Tricks

• Standing on one leg while brushing your teeth = two minutes of sneaky training

• Yoga or Tai Chi - graceful and effective.

• Walking heel-to-toe in a straight line - bonus points if you don’t look drunk doing it. You see this in the movies, don’t you? When a cop asks someone to get out of their car and do the walk? I can’t do it sober 🤣

I know I have up my game on all the advice I’ve researched and written about here.

The one thing I have been doing which always makes me lol when I’m doing it, is for months I’ve been doing the balancing on one leg while I brush my teeth hack. It’s also what instigated me writing this post because I thought we need to know this stuff. I wobbled all over the place when I first started but now I’m a pro.

Ageing definitely comes with a shed load of surprises, doesn’t it? Hairs in places we don’t want them, forgetting why we walked into a room and now .. Sarcopenia.

The beauty of this stage of life in our 50s and 60s is that we have the power to do something about it before it’s too late. It’s one thing that can be reversed or at the very least held back.

So, let’s lift some weights, eat our protein, get some quality sleep and maybe even attempt a wobbly flamingo pose in the name of balance.

Because these bodies of ours? They’ve still got a hell of a lot of living to do, haven’t they?

Thanks as always for reading and let me know your thoughts and share tips.