Sarcopenia & Self Care

My Journey with Sarcopenia: Lessons on Aging and Health

By Mariangela Bindi

When I turned 30, no one warned me about what lay ahead. I didn’t know that, as we age, losing muscle isn’t just a possibility—it’s inevitable. What I also didn’t know is how much this impacts everything else, including bone health, mobility, and independence. If my doctor had told me about sarcopenia back then, I would have done everything differently. I would have eaten more protein, started resistance training, and taken proactive steps to age better.

Now, I’m sharing my story in the hope that it inspires you to take control of your health before it’s too late. Aging is a journey we all face, but how we approach it makes all the difference.

What I Wish I Knew in My 30s

Looking back, I realize my GP never mentioned how critical it is to maintain muscle mass as I aged. Like many others, I thought aging was something that "happened" to you, and I didn’t consider the role of prevention. If I had known about sarcopenia—that it’s not just associated with aging but is the aging process itself—I would have made very different choices. Women, in particular, are affected more than men, and a sedentary lifestyle only makes it worse.

Instead, I lived like most people do: focusing on the immediate demands of life and assuming I’d deal with health issues as they came. But sarcopenia doesn’t wait. It starts in your 30s, silently diminishing your muscle mass and strength. And when you lose muscle mass, you lose bone mass too. That realization was a turning point for me.

What is Sarcopenia, and Why Does It Matter?

Sarcopenia is the loss of muscle mass and strength that comes with aging. It doesn’t discriminate; everyone will experience it to some degree. For women, the effects can be more severe due to lower baseline muscle mass and hormonal changes that accelerate muscle loss. Left unchecked, sarcopenia leads to reduced mobility, a higher risk of falls, and slower recovery from illness or injury.

What’s worse, sarcopenia is often overlooked. It’s not a condition your doctor will necessarily warn you about unless you ask. And yet, it’s at the root of so many challenges we associate with "getting older." The good news? You can take steps to slow its progression and even reverse some of its effects.

How I Took Control of My Health

When I finally learned about sarcopenia, I knew I needed to make changes. I started by educating myself and prioritizing actions that would preserve and build muscle mass. Here are the steps I took:

1. Eating More Protein: I increased my intake of protein-rich foods like lean meats, eggs, beans, and tofu. Protein is essential for muscle repair and growth, especially as you age.
2. Strength Training: I began incorporating resistance exercises into my routine, including weightlifting and bodyweight exercises. Even small steps, like doing squats or push-ups at home, made a difference.
3. Staying Active Daily: Beyond formal workouts, I focused on staying active throughout the day. Whether it’s walking, gardening, or playing with grandchildren, movement matters.

These changes weren’t drastic, but they were consistent. Over time, I noticed I felt stronger, more energetic, and more confident in my body’s ability to support me.

Lessons for Anyone Facing the Aging Process

If there’s one thing I’ve learned, it’s that small changes can have a big impact. Here are some lessons I hope you take away from my journey:

• Start Now: It’s never too early—or too late—to focus on your health. Even 10 minutes of strength training a day can make a difference.
• Prioritize Protein: Make protein a cornerstone of your meals. It’s not just for athletes; it’s for everyone who wants to maintain muscle and bone health.
• Be Proactive: Don’t wait for your doctor to bring up these issues. Take the initiative to learn about your body and what it needs to thrive.

Conclusion

Aging is inevitable, but how we age is up to us. Sarcopenia is part of the process, but it doesn’t have to define your later years. By taking control of your health today, you can build a stronger, more resilient future. If I can do it, so can you.

Explore more on my blog for tips, tools, and inspiration to support your health journey. Remember: Don’t let age change you; change the way you age!

Mariangela Bindi - Inspiring Healthy Aging

I’m Mariangela, a 71-year-old mother of three and grandmother to eight wonderful grandchildren. I’ve always believed that the best way to raise children is by being a role model, which led me to improve my habits and prioritize health to inspire my family.

My journey hasn’t been without challenges—20 years ago, I was diagnosed with osteoarthritis in my left hip. My doctor’s words, “Keep moving, even with pain”, became my mantra. This diagnosis sparked my curiosity about the aging process and preventive medicine, and I’ve since made it my mission to live a life of vitality and purpose.

Through consistent efforts in exercise, nutrition, and mindfulness, I’ve discovered how powerful good habits can be—not just for me but for those around me. Now, I want to inspire others to embrace healthy aging and lead vibrant lives.