Sarcopenia is the loss of muscle mass due to the natural aging
process.
This loss of muscle can lead to loss of energy. As a result,
their balance and direction are affected.
Sarcopenia can affect a person's ability to perform daily tasks,
such as climbing stairs, lifting objects, and walking.
Cause
Around the age of 40, muscle mass begins to decrease. Muscle
tissue damage can progress more rapidly when a person reaches the 60's and
70's.
Although the exact rate of damage varies, an individual can lose
3 to 8 percent of muscle every decade.
Muscle reduction involves both reducing the number of muscle
fibers and reducing their size. Muscles are compressed or compressed by a
combination of low and small muscle fibers.
As a person ages, certain changes occur in the body that
contribute to the development of sarcopenia.
For example, as a person gets older, their body's ability to
make proteins decreases, so they need muscles to grow. When protein production
decreases, the individual muscle cells become smaller.
Age-related hormonal stress can also cause muscle damage. In
general, testosterone levels and insulin-like growth factor (IGF-1) affect
muscle growth and muscle mass.
Decreased hormone levels can be a contributing factor to muscle
loss.
Risk
Although aging is a major cause of sarcopenia, other factors
contribute to muscle loss. They are connected:
Living a spring life: Regular little or no physical activity
increases a person's risk of developing sarcopenia as they get older.
Malnutrition Bad nutrition: Bad diet can also contribute to the
development of sarcopenia. Although poor nutrition is possible at any age, it
can affect how fast muscle mass decreases in the elderly.
Older people eat less, which can lead to malnutrition. According
to the IOF, 41 percent of women and 38 percent of men over the age of 50 eat
less than the recommended daily allowance of protein.
Eating large amounts of acid-producing foods, such as grains and
processed foods, and eating very few vegetables and fruits can also have a
negative effect on muscle.
Symptoms
Symptoms of sarcopenia may vary depending on how much muscle a
person has lost. Symptoms include:
Decreasing muscle size
Weakness
Lose patience in the end
Poor balance
Problems climbing stairs
Muscle loss may not seem like a big concern for most people. However, muscle damage can be quite debilitating, increasing the risk of falls and limiting an individual's independence.
Sarcopenia can reduce a person's participation in physical
activity. This decrease in activity causes further muscle damage, which can
adversely affect a person's quality of life.
Diagnosis
Physicians often diagnose sarcopenia based on symptoms with a
different report.
In some cases, a doctor may recommend dual-strength X-ray absorptiometry
(DXA) and walking speed tests to diagnose the disease.
DXA uses low-energy X-rays to measure skeletal mass. DXA usually
tests bone density and osteoporosis. When used with walking speed tests, it can
be helpful in diagnosing sarcopenia.
In some cases, the doctor may perform additional tests, such as
measuring the strength of the fist.
Treatment
Currently, there are no drugs approved by the US Food and Drug
Administration (FDA) to treat sarcopenia.
Some studies are testing the use of hormone therapy to increase
lean muscle mass.
Researchers are studying the use of testosterone and growth
hormone to help maintain muscle mass as we age. But more research is needed
before prescribing hormone therapy to treat sarcopenia.
Home Remedies
Instead of medication or hormone therapy, management of
sarcopenia focuses on lifestyle changes to prevent muscle wasting. These
usually include:
To Work
When it comes to muscle, the old adage "use it or lose
it" is true. Muscle work helps maintain muscle mass and strength. When
muscles are not used, they contract.
Strength training or resistance training can improve muscle
size, strength and tone. It can strengthen bones, ligaments and tendons, which
is good for a person's overall health.
According to the Center for Disease Control and Prevention
(CDC), older adults should participate in muscle-strengthening activities at
least 2 days a week. They should practice all major muscle groups, including
the legs, arms, chest, shoulders, back, and abs.
Strength training involves the use of resistance to muscle
contraction. Muscle contraction builds muscle size and increases strength.
Strength training can use weights, resistance bands or exercise
machines. The individual's own ability to resist.
Nutrition
Proper nutrition is essential for the treatment of sarcopenia,
and can even prevent or delay this condition.
Healthy sources of protein, such as fish, nuts, lentils and
quinoa, can help create and maintain normal muscle mass levels.
Adequate protein intake is an important food for preventing
sarcopenia. The IOF recommends that adults consume 1.0-1.2 grams of protein per
kilogram of body weight per day.
The United States Department of Agriculture (USDA) recommends
cutting skinless chicken and beef to find sources of meat-based protein.
Seafood like trout and salmon can be good sources of protein,
while tofu, lentils, beans and quinoa are popular protein sources for those who
do not eat meat.
Reading food labels can be helpful when choosing protein rich
foods to eat. Choose protein sources that do not contain excessive amounts of
sodium, fat and cholesterol.
Dietary Supplement
Taking other dietary supplements may be another way to help
improve sarcopenia or prevent the condition.
For example, taking a reliable source of creatine
supplementation can increase strength and lean muscle mass in adults of any
age.
Similarly, maintaining adequate levels of vitamin D through diet
or supplements can help older people maintain muscle strength.
A person should always talk to a doctor before taking any
supplement.
Attitude
Although aging is inevitable, sarcopenia does not necessarily
develop. Fortunately, there are steps that people can take to reduce the risk
of significant muscle loss.
Even if muscle loss occurs, proper diet and strength training
can help people with sarcopenia develop a positive attitude and condition.