👴 Why do some people over 70 thrive while others crumble?

In the absence of disease, cognitive decline and muscle loss are two of the main factors that drive loss of independence decreased quality of life later in life.

The effects caused by cognitive decline and muscle loss are worsened exacerbated by compromised cardiovascular function and loss of bone mass.

According to research, these changes drive a vicious cycle:

· Loss of muscle → movement feels harder

· Harder movement → less activity

· Less activity → reduced capacity

· Reduced capacity → frailty, falls, fractures, dementia

All of these factors contribute to the avoidance of physical activity and exercise, thus further fuelling this vicious cycle.

The end of the cycle is often higher risk of fractures, frailty and loss of independence.

Even the perception of effort becomes pathological. The harder movement feels, the more it’s avoided and the faster the spiral.

Older adults shouldn’t wait for frailty to act. Breaking the cycle early with strength, balance and aerobic training is the best option.

🥊 Summary

Frailty in older age is not down to one failed system, but a vicious cycle where loss of muscle increase the risk of frailty and poor health.

💪 Why muscle loss matters more than just appearance

Muscle loss in older age doesn’t directly kill.

But it magnifies every threat to healthy aging because muscle loss steals independence fast.

Muscle powers every routine task, from standing and carrying groceries to catching yourself when about to fall.

Therefore, when strength drops, the risk of frailty soars.

Recent studies reported that:
 • Muscle loss in older age almost doubles risk of falls and raises the chances of fracture by 71%
 • Patients with low muscle mass spend 3.4 extra days in hospital after surgery, further depleting their muscle stores
 • Hip fractures increase the 30-day readmission rate due to complications by 50%
 • Sarcopenic obesity (aka low muscle mass, but obese) increases all-cause mortality by 21%

These figures also highlight how stopping muscle loss is cheaper than treating its fallout.

🥊 Summary

Muscle is the functional reserve that help us stay independent when ageing. Preserving and improving muscle health should be the priority for longevity and better quality of life.

🍩 Ultra processed food and osteoarthritis: what’s the link?

Past research showed that quantitative and functional decline in thigh muscles is potentially associated with onset and progression of knee osteoarthritis.

This decline can be seen as fatty degeneration of the muscle, where streaks of fat replace muscle fibres.

Could diet quality be implicated in the aetiology of this muscle decline?

A new study in 666 individuals who were not yet affected by osteoarthritis found that 40% of the foods consumed by these volunteers were ultra-processed.

Foods such as breakfast cereals, margarines/spreads, packaged snacks, hot dogs, soft drinks and energy drinks, candies and desserts, frozen pizzas, ready-to-eat meals, mass-produced packaged breads and buns, and more.

The researchers found that the more ultra-processed foods people consumed, the more intramuscular fat they had in their thigh muscles, regardless of calorie intake or exercise level.

The fat buildup seems to replace healthy muscle fibres, compromising muscle quality and potentially raising your risk of knee osteoarthritis.

This highlights that muscle quality and quality of diet are intertwined.

🥊 Summary

In adults at risk for but without knee or hip osteoarthritis, consuming ultra-processed foods is linked to increased fat within the thigh muscles and likely higher risk of osteoarthritis.