Reversing Frailty

Light fades (and tiny crescent moon) over Emerald Mountain - June 2020

​Frailty: the condition of being weak and delicate.

In the Steamboat community in which I live, frailty is not common. Many people move here or stay here due to the high fitness levels and opportunities for recreation. But frailty does exist, even here, due to things like significant illness, aging, or even an inordinately long recovery from an injury or surgery. Though frailty is likely not on the radar for most of us, being aware is a helpful safeguard against whatever life brings your way.

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Frailty is often related to aging, but is certainly not an inevitable part of aging. Further, there are steps you can take to decrease your risk of frailty.

A person is considered frail if they display three of these signs: muscle weakness, slower walking pace, low physical activity, diminished energy, and unintentional weight loss. Now, to be fair, I experience muscle weakness, a slower walking pace and diminished energy on any given exhausting weekday. But consistently exhibiting these signs over a period of time, seeing the signs impact your normal daily activities, is cause for checking in with your doctor, as frailty can lead to falls or even dementia.

Be aware of pre-frailty signs, such as difficulty opening jars (weak grip strength), crossing the street taking longer than it used to, experiencing fatigue or having to take a break from activities that used to be no problem. If you are experiencing these signs, early intervention is possible - and again, worth an appointment with your physician.

So how does one reverse symptoms of frailty?

Increase exercise; lifting weights the gold standard of preventing or reversing frailty. 
The standard recommendation for exercise is 150 minutes per week. Strength training can include body weight exercises and movements with weights. Working with a trainer who is certified for your specific age group might be helpful. And modalities like Essentrics, yoga, and Tai Chi  improve balance which can help prevent falls.

Eat plenty of high-quality protein.
When you eat sufficient protein you preserve your muscle mass, and higher protein intake is correlated with reduced frailty risk. The standard recommendation is .8 gram of protein per kilogram of body weight, but some experts suggest more. Working with a nutrition specialist or dietician would be helpful here. 

Don’t wait to take action.
Best-case scenario is to establish the habits of consistent exercise and healthy nutrition early on, and to maintain those habits. But it is important to remember that it is never too late to re-adopt those habits if the curve balls of life have led you to frailty. This is good news - you can regain health - frailty is not a dead-end street.


Source/Learn More
The Optimist Daily: How to spot early signs of frailty and build strength for the long run.