Aging Muscles
Sarcopenia (Aging Muscles):
Sarcopenia is the progressive loss of muscle mass & strength which primarily affects older adults. It is characterized by a decrease in the size & the number of muscle fibers.
This decline leads to decreased mobility & function, increased risk of falls & a reduction in overall quality of life. The condition is now recognized as a major public health issue due to its impact on the aging population.
Sarcopenia, Because:
The causes of sarcopenia are multifactorial which involve a combination of genetic, hormonal (decreases in estrogen & testosterone), lifestyle (sedentary, poor nutrition) & environmental factors.
This muscle decline is also negatively impacted by conditions which contribute to chronic inflammation, insulin resistance & a decline in protein synthesis. Identifying the underlying causes & risks can help to create an effective plan to prevent & treat sarcopenia.
Sarcopenia Prevention:
Preventing sarcopenia involves a combination of regular physical aerobic activity, strength/resistance exercises & a healthy diet that includes vegetables, fruits, legumes (beans, lentils), grains & nuts/seeds.
Regular exercise & healthy balanced meals are needed for muscle growth, repair, maintenance & muscle protein synthesis. Incorporating activities that improve balance & flexibility can also help reduce the risk of falls.
Additionally, not smoking and minimizing alcohol consumption can further support muscle health. Preventive measures are most effective when started early & ideally before significant muscle loss occurs.
Sarcopenia - Treatment & Management:
Treatment & management of sarcopenia includes a combination of:
Resistance exercises to rebuild muscle mass & strength (calisthenics, weights, bands);
Healthy nutrition (vegetables, fruits, legumes, grains, nuts/seeds);
Physical Therapy to address specific individual needs/limitations;
Protein increase for people with low bloodwork values (e.g., serum albumin, retinol-binding protein, prealbumin, transferrin, creatinine BUN levels.);
Hormone replacement therapy for those who are unresponsive to previously mentioned lifestyle changes.
Taking action is the only way to improve muscle strength & function, enhance mobility & to reduce the risk of falls & fractures.
Aging Muscle Myth:
Myth #1: Muscle loss is an inevitable part of aging that cannot be mitigated. Fact #1: While aging does increase the risk of sarcopenia, lifestyle changes can significantly slow its progression.
Myth #2: Only vigorous exercise can prevent sarcopenia. Fact #2: Vigorous exercise is good, but even moderate physical activity can be beneficial.
Myth #3: Supplements can prevent or treat sarcopenia. Fact #3: If supplements are recommended, exercise & healthy nutrition are essential for preventing, treating & managing sarcopenia. Dispelling these myths is crucial for encouraging proactive approaches for muscle health.