Stop Sarcopenia Before It Stops You!

Sarcopenia: What Is It and How to Manage It?

Sarcopenia is a condition that is characterized by the loss of muscle mass and strength. The term sarcopenia is derived from the Greek words "sarx" and "penia" which mean flesh and poverty respectively. It was coined by American physician Dr. Donald K. Rippe in 1957 to describe the wasting away of muscle tissue seen in patients with chronic kidney failure. It's now used more broadly to describe age-related muscle atrophy, or any form of muscular dystrophy or malnutrition that causes a loss of muscle mass and strength.

It is a medical term that refers to a progressive loss of muscle mass and strength that occurs with aging. that can lead to frailty and disability. It is caused by lack of physical activity and poor nutrition in the elderly. Sarcopenia can be detected by checking the muscle mass, strength, gait speed and physical function.

The prevalence of sarcopenia ranges from 20-40% in those aged 60-80 years old and it is estimated to increase to 50% in those 80 or older.

It can be caused by a number of factors like aging, inactivity, or diseases such as cancer. Sarcopenia can also be caused by the use of certain medications.

While it may not be possible to prevent sarcopenia, there are ways to slow down its progression and lessen its effects. Some of these prevention tips include:

- Getting enough protein in your diet

- Doing weight training exercises

- Engaging in regular physical activity

The most effective way to prevent sarcopenia is to engage in moderate-intensity physical activity for 150 minutes per week. This can be done by taking the stairs instead of the elevator, walking or biking to work, or simply doing household chores like washing dishes and sweeping the floor. Exercise should be done at least 30 minutes 3-4 times per week for adults aged 18-65 years old. Staying mentally healthy can be achieved through meditation or other stress-relieving activities like yoga or tai chi.

Sarcopenia can also be prevented by a healthy diet. A healthy diet includes consuming enough protein, fruits, vegetables, whole grains, dairy products and water.

Protein intake is an important aspect of a healthy diet. Protein is needed to maintain and build muscle mass, which can be lost as the body ages. Research has shown that protein intake should be 30% of one’s caloric intake. The recommended amount of protein for people over 65 years old is 0.36 grams per kilogram of body weight, or about 54 grams per day for a person weighing 150 pounds. When it comes to protein and sarcopenia, there are two important points to consider:

- A person’s ability to digest protein decreases with age

- The older a person gets, the less efficient the body becomes at using dietary proteins for building muscle mass

However, many people do not have the time or motivation to participate in physical activities and eat healthily. As a result, they turn to supplements instead.