At age 50, bodily changes generally progress silently. Some of them go unnoticed during routine consultations, but they may hide a high risk. A recent study indicates, for example, that the combination of two common pathologies increases the risk of death at this stage of life by 83%.
According to the study, having an accumulation of abdominal fat at the same time as a loss of muscle mass with aging leads to a vicious circle that increases the risk of death, particularly from cardiovascular events.
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The research published in the journal Aging Clinical and Experimental Research, in 2024, is the result of a partnership between the Federal University of São Carlos (Ufscar) and University College London. The work analyzed data from around 5,000 people over 12 years to understand which silent factors might be most harmful to health.
Isolated, these changes are already worrying doctors. Together, they reveal a more serious scenario. This combination characterizes the condition called sarcopenic obesity, marked by fat accumulation and muscle reduction, with a direct impact on autonomy and survival.
The volunteers, all participants in the English Longitudinal Study of Aging (ELSA), were aged 50 or over at the start of the analysis and were followed for 14 years. The comparison showed a clear difference in results. People without abdominal fat and muscle loss had lower mortality. Participants suffering from both conditions had an 83% higher risk of death during the observed period. Progressive loss of muscle mass alone led to an average increase in risk of 40%, and abdominal obesity had a more modest average risk of 9%.
Difficult diagnosis
Sarcopenic obesity is often difficult to identify. Traditional diagnosis relies on expensive tests such as MRI and CT scans. This limits access to public systems and under-resourced regions.
“By correlating data from participants in the ELSA study, we discovered that simple measures can be used to detect sarcopenic obesity,” explains Tiago da Silva Alexandre, professor at the Department of Gerontology at UFSCar, in an interview with Fapesp.
“This is important because the lack of consensus on the diagnostic criteria for this disease makes its detection and treatment difficult,” explains the researcher. To overcome this problem, the study authors adopted practical criteria. Abdominal obesity was defined as a circumference greater than 102 centimeters in men and 88 centimeters in women.
Low muscle mass was characterized by a skeletal muscle mass index lower than 9.36 kg/m² for men and 6.73 kg/m² for women. These parameters made it possible to identify groups at higher risk in an accessible manner.
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Over time, the body enters a natural aging process and gaining muscle mass can be a little more complicated. However, it is not impossible. Combined with good eating and exercise habits, it is possible to achieve lean body mass.
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One of the main tips for gaining muscle mass is to have energy balance, practice strength training and eat correctly.
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Having a good sleep routine is also essential, as a good night’s sleep promotes the metabolic process and promotes the body’s recovery after physical exercise.
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To achieve good results, another tip is to hire a personal trainer, since having the supervision of a qualified professional to help you with what you really need, within the limits of your body, is the secret to success.
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Physical activities promote an increase in cardiorespiratory capacity and general well-being, thereby reducing weakness. Additionally, they help prevent cancer and diabetes. For those over 50 who want to gain muscle mass, CrossFit is a great option.
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After age 40, the body decreases hormone production, muscle tone and increases fat accumulation.
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Despite this, a healthy routine is able to generate a virtuous circle in which hormone levels improve, the body gains lean mass and the individual becomes more energetic.
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Protein consumption also contributes to muscle mass gain. However, to achieve your goal, you must adjust the food consumed throughout the day.
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Water consumption is also extremely important for those who want to tone their body. In addition to all the benefits of liquid, muscle fibers are made up of 75 to 85% water.
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Risks after 50
The relationship between abdominal fat and muscle loss creates a harmful cycle. Excess fat intensifies inflammatory processes in the body. This inflammation accelerates metabolic changes and promotes muscle breakdown.
“In addition to one condition interfering with the other, fat infiltrates the muscle and occupies its space. This process compromises the metabolic, endocrine, immunological and functional functions of the muscle tissue,” explains Valdete Regina Guandalini, professor at the Federal University of Espírito Santo and first author of the article.
The work indicates that simple assessments during routine consultations can save lives. Accessible measurements allow large-scale screening, without resorting to technology reserved for large centers.
Research also reinforces the role of lifestyle. Good nutrition and strength training exercises help preserve muscle mass and control abdominal fat and, in addition, increase our life expectancy.
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