Sarcopenia: A Guide to Prevention and Treatment

Do the thoughts of muscle weakness and loss in strength worry you as age catches up with you? If yes, then more likely than not, you have sarcopenia which is a degenerative disease whereby a person loses muscle mass and functions. In this piece, we will discuss the various factors that lead to the disease, the symptoms expressed by the individuals afflicted by the disease, and the methods that can be put in place to prevent and manage the disease.

What is Sarcopenia?

Sarcopenia is defined simply as the age-associated loss of muscle mass and strength. Since it involves a gradual decline in the amount of tissue developed, most of the people affected are the elderly with more consequences like loss of physical mobility bring about an increased risk to falls and compromising on the quality.

Causes of Sarcopenia

Sarcopenia is a multifactorial phenomenon and some of its risk factors include the following;
• Aging: It is a normal thing for the sarcopenic muscle percentage to decline with a corresponding eldest limb.
• Physical inactivity: Extra muscle wastage can be triggered by the absence of movement and therefore leading to muscle weakness or muscle atrophy.
• Nutritional deficiencies: Lack of proper vitamins and nutrients such as proteins and vitamin D can be a danger to one’s muscles.
• Chronic illnesses: Diseases such as diabetes, arthritis, and diseases related to the thyroid can be risk factors for getting sarcopenia.
• Hormonal changes: Hormonal deprivation such as testosterone or other hormonal deficiency is a cause of muscle wastage.
• Inflammation: Prolonged swollen parts of the body will lead so much wear out in the existing muscles.

Risk factors of sarcopenia:

Sarcopenia is a degenerative disorder characterized by muscle loss. Symptoms include reduced muscle size, muscle weakness, decreased endurance, difficulty completing everyday tasks, slow walking pace, difficulty ascending stairs, and poor balance. Sarcopenia may be more common in those over 60, women, singles, those with long-term medical issues, smokers, physically inactive people, and those with certain body measurements such as BMI, waist circumference, or hip circumference.

Dietary Management of Sarcopenia:

Sarcopenia can be resisted mainly by a combined approach of exercise and nutrition. Exercise Resistance training is the best activity to increase and maintain total body lean muscle mass. Do these two to three times per week at a minimum.
• Nutrition: A diet that encompasses a good balance of protein, carbohydrates, calories and healthy fats is key in enhancing muscle growth and recovering from injuries. Nutritional Recommendations
• Protein: Maintain a daily protein intake of 1.2-1.5 grams of protein per kilogram of body weight.
• Calories: Every effort must be made to ensure that muscle wasting is avoided by having adequate calorie intake in the body.
• Vitamin D: Vitamin D sufficiency should be sought or supplemental Vitamin D should be included.
• Omega 3 Fatty Acids: Fatty acids of this type are beneficial in increasing muscle protein deposition as well as lowering the degree of inflammatory response.
• Antioxidants: Fruits and vegetables should be consumed in large quantities in order to minimize oxidative stress and subsequent inflammation.
• Hydration: Water intake must be sufficient for the optimal functioning of the body and muscles.

Conclusion

Sarcopenia is a common occurrence and goes a long way in limiting the abilities of an individual as far as quality of life is concerned. Nevertheless, mediated efforts, through knowledge of the risk factors, symptoms, and treatment methods, may be taken to counter or control this ailment. However, if muscle atrophy or sarcopenia worries you, please consult a doctor regarding this matter.