As we age, we gradually lose muscle mass as part of the natural aging process. This muscle loss can become more pronounced as we enter our senior years. In some cases, the loss of muscle mass and strength is enough to become a medically concerning condition known as sarcopenia.
How Sarcopenia Impacts Daily Life
Sarcopenia can impact your daily life as physical tasks you once took for granted can become difficult due to reduced strength. Reduced muscle mass and strength can limit your independence and may require long-term care.
In terms of your heart health, sarcopenia can limit the amount of physical activity you can perform each week, which is a contributing factor to some cardiovascular diseases.
The condition impacts your overall musculoskeletal system and puts you at higher risk for falls and fractures, which are more difficult to recover from in your later years. Such falls could require a trip to the hospital or even surgery to help recover.
Who Is Most at Risk for Sarcopenia?
Sarcopenia is most likely to occur in people over 60 and affects both men and women equally.. While many seniors are never officially diagnosed with the condition, it is estimated that about 5-13 percent of people over 60 have the condition, while up to half of adults 80 and older may live with this medical issue.
Common risk factors for the condition include:
- Obesity
- Lack of physical activity
- Kidney disease
- Diabetes and insulin resistance
How Sarcopenia Impacts Cardiac Health and Heart Failure
For older adults with heart failure, losing muscle can make daily activities even harder and reduce overall cardiovascular fitness.
Heart failure can contribute to muscle loss through hormonal changes, poor nutrition, and decreased activity. While sarcopenia affects your skeletal muscles, it doesn’t weaken the heart itself.
Doctors caring for heart failure patients often watch for signs of sarcopenia, since addressing muscle loss can improve strength, mobility, and overall quality of life. Though researchers are still learning exactly how the two conditions are connected, some treatments may help manage both cardiac health and muscle function.
Reduced Muscle Mass and Its Connection to Cardiovascular Diseases
Changes in lean mass, including sarcopenia, are thought to be important factors in the development and progression of cardiovascular diseases. Sarcopenia in particular may be a significant cause of reduced physical function and decreased cardiopulmonary function in older patients. Inadequate nutrition, low physical activity, insulin resistance, and inflammation are among the issues involved with sarcopenia that could affect cardiovascular conditions.
The Link Between Sarcopenia, Insulin Resistance, and Heart Disease
If scientists can prove a link between sarcopenia and cardiovascular diseases, they may be able to find treatment options to prevent or lessen the impact of both conditions.
Insulin resistance seems to be a disease pathway that is related to both sarcopenia and cardiovascular disease. Skeletal muscle is an important site of glucose uptake, which can help protect against insulin resistance. Reduced muscle mass, such as in sarcopenia, can lead to insulin resistance.
What Recent Research Says About Muscle Mass and Cardiovascular Risk
Some recent studies have examined muscle and fat mass in relation to cardiovascular disease risk. Increased skeletal muscle mass was associated with a lower incidence of cardiovascular death among participants with high muscle mass and low fat mass. But lower risks were also seen in the group with high muscle mass and high fat mass.
The relationship between physical fitness and overall health is complex. People with higher muscle mass tend to be more physically active, and regular physical activity, in turn, supports a healthy heart.
Tips to Prevent, Delay Sarcopenia
The American Heart Association lists physical activity, which includes muscle mass, as a key factor in their Life’s Essential 8 program.
Whether you are concerned with developing sarcopenia or you just want to slow down the gradual loss of muscle mass, there are lifestyle changes and medical interventions that may help. There are several steps you can take to maintain healthy muscle mass.
Lifestyle changes include:
- Aim for 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous activity. A combination of both, spread throughout the week, can be beneficial.
- Include moderate- to high-intensity muscle-strengthening exercises, such as resistance training or weight lifting, at least 2 days per week.
- Try to sit less. Even walking and other low-intensity activities can help.
- Want to step up your fitness game to get even more cardiovascular benefits? Aim for 300 minutes (5 hours) per week.
- Try to increase the amount and intensity gradually over time in consultation with your health care provider.
Hormone therapy, specifically supplementing testosterone, may be beneficial for increasing muscle strength and improving mobility. Lowered testosterone levels can cause fatigue and reduce your ability to exercise. There may be potential side effects for both men and women when considering this course of treatment.
Medications, such as angiotensin-converting enzyme inhibitors (ACEI) and angiotensin receptor blockers (ARB), are thought to have cardiovascular benefits as well as anti-inflammatory and antioxidant effects to help muscles.
Before starting any new therapy, it’s important to discuss the potential risks and benefits with your healthcare provider. Certain medications may not be safe or effective for people diagnosed with sarcopenia, and your provider can help determine which treatments are appropriate based on your overall health, other medical conditions and personal goals for maintaining muscle strength and mobility.
Take Charge of Your Muscle and Heart Health
Maintaining strong muscles through regular exercise, balanced nutrition and appropriate medical care can help reduce the effect of muscle loss, support your independence and activity, and protect your heart health as you age. Knowing the prevalence of sarcopenia and how it affects heart health is important because it helps you and your doctor take steps to protect your strength, stay active and support your heart.
To learn more about ongoing heart research and the latest treatment options, visit the Nora Eccles Harrison Cardiovascular Research and Training Institute (CVRTI) website.
