How To Prevent Frailty As You Age

It is no secret. As people age, strength dwindles and their bodies become more vulnerable to illness.

But many do not realize this phenomenon is defined as a syndrome called frailty, and chronic illnesses such as heart disease can cause frailty in younger people, too. Frailty occurs when there are decline in function across body systems, leading to increased risk for catastrophic health events. The medical definition of frailty requires that three of these characteristics be present:

• Shrinking/weight loss (10 pounds or more in one year).

• Physical exhaustion (self-reported).

• Muscle weakness (measured by weak grip strength).

• Decline in walking speed.

• Low physical activity.

Emerging theory about the cause of frailty in the elderly is that there is chronic inflammation going on and/or immune system activation. It has been postulated that the chronic inflammation reduces muscle function, causes anemia, and reduces heart function. The loss of muscle mass and strength is called sarcopenia and this is a hallmark of the syndrome. Hormonal changes with age have been suspected of causing some of the problems seen in frailty. Both estrogen in women and testosterone in men when lessened with age can lead to a decline in muscle mass. Also elevated cortisol and reduced vitamin D levels are thought to contribute to frailty.

Still, you may think that frailty is a normal part of aging. You’re not alone. For decades, we’ve thought that as we grow older, it’s normal to become thinner, weaker, and slower. We thought it was typical – and nothing to be concerned about. But now we know differently.

The biggest prevention is physical activity, especially strength training or resistance training," Barbara Nicklas, professor of gerontology and geriatric medicine at Wake Forest Medical School in North Carolina said. "Maintaining a healthy weight is also important, especially in middle age. People who are overweight have a higher propensity for becoming frail."

It’s true that many aging persons do become frail, but there are a number of interventions that can prevent or even reverse frailty. Here are three ways to do that:

• Weight Lifting. No, you don’t have to become the next weight lifting champion. Just add some weight training to your regular fitness routine. So if one walks or runs, balance that exercise with some weight lifting, push-ups, and sit-ups for the arms and abdominal muscles, respectively Many fitness centers offer user-friendly weight machines that can be adjusted to any ability or fitness level. People who exercise regularly are less likely to become frail and those who are frail and can improve with exercise.

• Walking. One of the most dangerous aspects of frailty is a slower, less steady gait because this can increase the risk of falls. A lack of physical activity alone also could lead to decline in walking speed due to a loss of muscle tone, muscle function, and cardiovascular endurance. By incorporating lots of walking into your daily routine, you can sustain the muscles and coordination needed to walk safely and strongly for years to come.

• Eating to Reduce Inflammation. Low-level inflammation has been linked to frailty, although it’s not clear whether this is a cause or a consequence. Either way, we already know that inflammation is bad, so take measures to eat an anti-inflammatory diet. Johns Hopkins Medicine recommends eating three meals each day that consist of fruits, vegetables, healthy fats, whole grains and low-fat dairy products. For example, following the Mediterranean diet which consists of olive oil, nuts, whole grains and seafood, with moderate amounts of low-fat yogurt, low-fat cheese and poultry, can help preserve strength.

Frailty can be prevented or treated with exercise, diet, and good medical care. It is up to each of us to do our best to not join the medically frail as we age.