What is Sarcopenia?
You may ask yourself, ‘what is sarcopenia?’ Sarcopenia is a condition that is defined by a loss of muscle mass and muscle strength. This condition leads to muscle wasting and loss of strength and power in old age. Unfortunately, sarcopenia can lead to frailty, lower quality of life and a higher risk of falls.
In this article, we will discuss the causes of sarcopenia, as well as some lifestyle modifications to help you retain your muscle tissue as you age.
What is the main cause of sarcopenia?
Many different factors can contribute to sarcopenia. These factors include aging, inactivity, insulin resistance, type two diabetes, vitamin D deficiency, poor nutrition, muscle denervation and reduced anabolic hormone levels.
If you do not perform strength and power training, you will begin to lose muscle power and strength after age 30.
In addition, the general aging process and reduction in anabolic hormones (Testosterone, HGH) can also make muscle loss more likely.
Underlying conditions, poor diet and lifestyle can exacerbate normal muscle loss in old age.
What are 4 symptoms of sarcopenia?
Four symptoms of sarcopenia include frailty, loss of muscle power and strength, reduced ability to perform activities of daily living and falls.
Frailty results from a loss of muscle mass, strength and power.
Muscle loss will also cause a general reduction in power and strength. An individual with sarcopenia may move slowly and might not even be able to perform general activities of daily living.
You might even become more susceptible to falls because you lack the strength and balance to control your gait.
What is the cure for sarcopenia?
While Sarcopenia might not have a cure, changing your lifestyle can help you maintain your strength and power into old age.
Try to perform a structured resistance training routine two to three times per week. Your routine should include exercises for all the major muscle groups. Start with a single set of 8-12 reps of four to seven different exercises. Once that becomes easy, progress to two to four sets of 8-12 weights. Try to increase your resistance over time. You can also improve your power by performing your exercises at a fast cadence. If you need help, consider consulting a qualified strength and conditioning specialist.
Aim to also perform cardiovascular training three to five times per week. Work towards 150-300 minutes per week of moderate or vigorous intensity cardio.
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You can also adjust your diet to help you build and maintain muscle mass. Try to consume at least 1.4-1.7 grams of protein per kilogram of bodyweight, in three to four intervals throughout the day. You can also supplement with creatine monohydrate.
Finally, consider talking with your doctor about your concerns and see if they can help you come up with an individualized treatment plan to help you maintain your power and strength as you age.
What vitamin stops age related muscle loss?
Vitamin D may help to prevent muscle loss. Consider talking with your doctor about whether a vitamin D supplement can help you build or maintain muscle mass as you age.
Final Thoughts
While some loss of muscle mass might still naturally occur as part of the aging process, you can help prevent sarcopenia with a healthy diet and informed exercise program.
Working to build strength and power as you age can help you maintain muscle mass, strength, power, balance and maintain your functional independence for as long as possible.
Reminder
This article does not substitute for medical advice.
