1/ Low stomach acid (hypochlorhydria)
Inside of our stomach, our parietal cells produce digestive juices that are involved in the breakdown and absorption of protein and amino acids. As we age, we slowly lose the ability to produce the right amount of hydrochloric acid which is needed to break protein down. Therefore, your body can become less efficient at building and repairing new muscle tissue. That is why for the aging population, they are at risk of muscle loss (which is a condition called sarcopenia).
Others that are at risk of having low stomach acid is someone who faces many stressors from day to day. The gut brain connection is responsible for the communication between the gut and brain, and when stress comes into play from trauma, a demanding job, money problems or relationship woes, this can impact our gut health. That is because stress inhibits the production of hydrochloric acid, which we need for the breakdown of protein, making us more prone to muscle loss.
Solution: Zinc is a mineral required for the formation of hydrochloric acid inside the gut. Increasing foods high in zinc such as oysters, pumpkin seeds, shellfish, kangaroo or supplementing may be beneficial to prevent muscle loss.
2/ Low protein intake
We have heard it all before, we need protein to build muscle (we all know this…), but it’s the AMOUNT of protein which is most important. The amount of protein needed on a daily basis for the average joe is a minimum of 1g of protein per kilo of body weight. For instance, if I weigh 75kgs, that means I require at least 75g of protein daily. Many clients who come through my doors hardly even meet their minimum requirements!
For people who are actively training, weight lifting or are moderately active daily, their protein needs increase from 1g per kg to 1.6g per kg – for many athletes they may require 2g or more.
Here is a guide to help reach your needs:
- Chicken breast 100g – 34g of protein
- Tuna can 85g – 22g of protein
- 1 Boiled egg – 6g of protein
- Tofu 100g – 12g of protein
- Yoghurt 100g – 6g of protein
- Beef 100g – 28g of protein
- Oats 100g – 11g of protein
- Buckwheat – 100g 11.7g of protein
- Almonds 25g – 6g of protein
- Cashews 25g – 5g of protein
- Chickpeas 100g – 6.3g of protein
3/ Chronic stress
Research does show that chronic stress can exacerbate muscle loss. Since cortisol is catabolic, it breaks down muscle which the body uses for fuel. Cortisol can also inhibit protein synthesis
Cortisol is an important hormone that is produced by your adrenal glands needed for your ‘fight or flight’ response. It is released when you are running away for your life from a lion, from a horrible email or when you are having relationship problems. Unfortunately, both your brain and adrenal glands know no difference between any of these events and therefore, you may find your body is constantly in a state of ‘fight or flight’ without you actually realizing it.
Research shows that constant high cortisol can exacerbate muscle loss and decrease grip strength. Since cortisol is catabolic, it breaks down muscle which the body uses fuel. Cortisol can also inhibit protein synthesis, which can put a wedge in your muscle building goals.
Solution: Find out exactly what makes you feel stressed, and eliminate them or manage them better. This is by having better boundaries, spending time alone to re-charge, incorporating low-intensity exercises – whatever it is that makes you feel relaxed and do it!
4/ Hormonal imbalances
Hormonal imbalances such as low testosterone or thyroid dysfunction may put a wedge in your muscle building goals. That is because testosterone is crucial for muscle growth and maintenance, and low levels can lead to muscle loss.
Thyroid dysfunction can also lead to muscle loss as dysfunction disrupts your metabolism and may cause muscle loss.
Solution: Investigate the root cause of your hormonal issues with our Naturopath to help kick your body into muscle building shape to reach your goals.
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