Ep. 375 AMA #9: Aging Gracefully: Avoiding Muscle Loss and Sarcopenia with Cynthia Thurlow, NP

Everyday Wellness

Today, we have AMA number 9.

This episode is particularly significant to me as I discuss the recent fall and rapid decline of my father, which I believe could have been prevented.

My father was a thin and reasonably healthy man who became increasingly sedentary later in life. He grew weaker and became frailer, and a series of falls resulted in multiple brain bleeds. Despite hospitalization, he ultimately chose comfort care and passed away.

By sharing his story, I hope to inspire others to prioritize physical activity, proper nutrition, and strength training to prevent similar outcomes.

Your responses and thoughtful questions are deeply appreciated. Stay tuned for today’s AMA, focusing on preventing sarcopenia in older adults.

IN THIS EPISODE YOU WILL LEARN:

• What are the hallmarks of sarcopenia?
• Why strength training is crucial for preventing and managing sarcopenia
• How stabilizing estrogen and progesterone with HRT can help mitigate muscle catabolism and bone density loss in post-menopausal women.
• Why an adequate protein intake is essential for preventing sarcopenia
• How creatine can help to help improve muscle mass in older adults
• How to improve muscle mass through increased repetitions with lighter weights
• The benefits of hydration and electrolytes for easing joint pain and muscle recovery in post-menopausal women
• How encouraging your older relatives to improve their nutrition and find enjoyable physical activities can help them prevent muscle loss.
• Why working with trainers experienced in middle-aged and older adult fitness is recommended to ensure safe and effective exercise routines.
• How nutritional supplements can help prevent muscle loss

Connect with Cynthia Thurlow

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [e-mail]

Resources

International Clinical Practice Guidelines for Sarcopenia (ICFSR): Screening, Diagnosis and Management

Consensus guidelines for sarcopenia prevention, diagnosis, and management in Australia and New Zealand

Sarcopenia definition, diagnosis, and treatment: consensus is growing

Weighted Vests on Amazon

Beam Dream Sleep Powder (use code CYNTHIA for 20% off)

LMNT Electrolytes