Why Frailty Is Suddenly An Issue For All Ages

Frailty isn't just an issue of the elderly.

With the advent of the GLP-1 weight loss drugs, we're getting a lot of people referred to us for InBody scans by doctors and nutritionists who are concerned about the loss of muscle that comes with rapid weight loss.

One headline in a medical journal asked, "Are we creating a nation of frail people?"

Implications of frailty

“Being frail” increases your risk of dying early and makes it harder to recover from being ill. It even increases your risk of dementia.

You're considered frail if you have at least 3 of the following:

• muscle weakness

• a slower walking pace

• low physical activity levels

• diminished energy

• unintentional weight loss.

You can become frail at any age

One study found signs of frailty starting in the late 30s.

Between ages 37 and 45, 38% of women and 35% of men were already considered pre-frail, meaning they had at least one of the symptoms. By ages 45 to 55, 4% of women and 3% of men met the full frailty criteria.

Unexplained weight loss and exhaustion are most common among the 37-to-55 set, while complaints like a weaker grip and slower walking pace increase after age 55.

Pre-frailty signs can be early red flags that you’re starting to lose strength and energy. Maybe you notice you struggle to open jars, have trouble picking up the pace when you walk, or get fatigued from walking up stairs.

Frailty can be reversed

The farther you've traveled down the "frail trail," the harder it is to get back but it can be done if you're willing to work at it.

1️⃣ Staying active can reduce your frailty risk but strength training is the most effective way to go. Just a couple of strength workouts per week slows the progression of frailty.

2️⃣ Frailty increases your fall risk. One study found that combining functional exercises (squats, lunges, deadlifts) and balance exercises reduced fall rate risk by 24%.

3️⃣ Prioritize protein. Researchers found a link between lower protein intake and frailty. They noted that higher-than-average protein intake may be best to protect against the condition.

There's that protein again!

For maximal effect, you'll want to use the combination of strength training and optimal protein intake but I've seen people with low muscle mass add muscle simply by increasing their protein intake--without changing their workout routine.

If you're in weight loss mode, remember that 30% of the weight you lose is muscle if you're not doing strength training to preserve your muscle mass.

The earlier you take action, the better—but it’s never too late to start!