Get A Grip On Aging

The Science of Grip Strength

Why is measurement so important? Sarcopenia is regarded as an invisible health condition — unless you test your grip strength, you may not know if you're experiencing a loss of muscle with age.

So how do you test your grip strength? Some healthcare facilities may have grip meters, but it can be as simple as opening a jar, squeezing an orange or noticing the firmness of your handshake. If you detect a difference in your strength it may be time to do something.

Rebuilding Muscle and Strength

The good news is that it's never too late to regain muscle and strength. Pereira says it can be achieved through a combination of strength exercises and a complete, balanced diet with sufficient protein.

Current dietary recommendations suggest that adults eat 0.36 grams of protein per day for every pound they weigh. That's about 56 grams for men and 46 for women. But some experts recommend getting almost twice that amount as you age1, especially if you're recovering from surgery, battling an illness or are malnourished. Aim to eat protein from a wide variety of foods, including meat, poultry, fish, eggs, dairy, tofu and beans.

Other key nutrients can help support aging muscles. The NOURISH study* — one of the largest clinical nutrition studies of its kind — found that older adults hospitalized for a heart or lung condition who received a complete and balanced nutrition Ensure® supplement, which had 20 grams protein, and HMB, or beta-hydroxy-beta-methylbutyrate, an ingredient that supports muscle health, twice a day for 90 days post discharge saw improvements in hand grip strength.**

Muscle plays an important role in many aspects of life, and there are plenty of effective ways to test and improve your strength. Talk to your doctor about healthy options for preserving muscle mass.