This Is How You Can Fight Sarcopenia Or Age-Related Muscle Loss
Sarcopenia is a condition of muscle loss that 10% of people above 50 years of age suffer. While aging might be one of the reasons responsible for this condition, there are other causes as well that you can prevent. Workouts regularly and a healthy and nutritious diet can prevent sarcopenia, thus improving life quality and lengthening your lifespan. Sarcopenia can lead to a decrease in life expectancy, but you can take certain steps that might protect you from this particular condition. Here’s what you can do about it.
What Is Sarcopenia?
Sarcopenia, in literal terms, implies the loss of flesh. It causes muscle degeneration in people over 50 years. After you cross middle age, you start losing 3% of your muscle strength on an average every year. Thus, your ability to carry out your routine tasks gets diminished.
Sarcopenia also has a detrimental effect on life expectancy in people who suffer from it compared to those who have retained their muscle strength. Anabolism is the process of cell growth, and catabolism is the process of cell-teardown. Your body doesn’t respond to the growth signals with age, taking its balance more towards muscle loss and catabolism.
Four Factors That Lead To Muscle Loss
Immobility is a big reason why people suffer from sarcopenia. The more you stay away from using your muscles, the faster you lose your muscles, thus growing weak by the day. Lack of movement and bed rest owing to an illness or an injury leads to muscle loss.
Aside from this, if you bring down your walking rate and cut down your routine activities over two to three weeks, you lose your muscle mass and the overall strength of your body. This cycle of decreased activity can prove to be fatal. Reduced muscle strength leads to more fatigue. As a result, it becomes difficult for you to get back to your normal activities.
An unbalanced diet can also be a key reason. Intake of insufficient calories and lack of protein result in muscle loss and weight loss. If you want to prevent sarcopenia, you must have 25 to 30 grams of protein during every meal.
The other causes of muscle loss are inflammation and severe stress. Illnesses such as cancer and the treatment that follows put your body under great stress, and sarcopenia strikes.
Steps That Can Protect You From Sarcopenia
The best way to ward off sarcopenia is to refrain from immobility. Make your muscles work as much as you can. Regular workout sessions, including resistance training, aerobic exercise, and balance training, prevent muscle loss. Moving your body parts against gravity, using resistance bands, and weightlifting are all resistance training parts. These kinds of exercises accelerate the actions of hormones responsible for promoting growth.
It is known to be the most direct way to lose muscles, thereby increasing your muscle mass. As per a study conducted, when 57 people belonging to the age group of 65 to 94 got involved in resistance exercises at least three times a week, it took 12 weeks to strengthen their muscle mass.
Sustained workouts such as endurance training and aerobic exercise positively affect your muscles, helping your body prevent sarcopenia. If studies are to go by, hiking, jogging, or cycling helps increase muscle mass. Women who started by doing these activities for 15 minutes every day could take it to 45 minutes over 12 months. Walking is very helpful in reversing sarcopenia. Six months of this activity can increase muscle mass.
Four Nutrients That Can Prevent Sarcopenia
Consuming the requisite amount of protein every day helps in building as well as strengthening the muscle tissue. The deficiency of Vitamin D might cause sarcopenia. Vitamin D supplements strengthen your muscles. Omega-3 fatty acids are indispensable for your muscle growth.
Creatine is a small protein that forms in the liver, and you can get it either by consuming meat or dietary supplements. It will eventually lead to muscle growth.
Sarcopenia is a common symptom in old age and hurts the quality of life. It brings down life expectancy. Adding good protein to your diet and consuming ample calories, working out, and staying active are some effective ways to save your muscles from sarcopenia. And with healthy lifestyle changes, you will be able to enjoy an active life even in retirement.
More in Anti-Aging
The Benefits of Music Therapy and How It Helps Your Mental Health
A beautiful soothing piece of music has many benefits. It is great for your mental health too. Strains of a particular...January 25, 2021
Everything You Need To Know About Sunbathing Therapy For Relaxation And Your Well-Being
Natural sunlight is essential to flourish in life on planet Earth. It’s hard to believe in a healthy life cycle without...January 21, 2021
What Do Health Insurance Metal Levels Mean?
A health insurance plan pays a certain part of your healthcare costs. The question is how far a health insurance plan...January 20, 2021
This Is How Restorative Yoga Can Help You Relax
Although several yoga styles are in vogue right now, restorative yoga is one of the most popular ones, particularly because it...January 19, 2021
Three Korean Anti-Aging Skincare Products You Should Try In 2021
Korean skincare products are widely popular globally for the experimentation they undergo constantly. Korea is famous for its unique materials such...January 14, 2021
These Celebrity Couples Are Living Proof That True Love Exists No Matter How Famous They Are
Joe Montana and Jennifer Wallace – Together Since 1985 Nicknamed the Comeback Kid, Joseph Clifford Montana Jr. plied his trade as...January 13, 2021
How Can Reading Help You Relax and Beat Stress? Five Reasons to Get Back to Reading Today!
Those were the days when there weren’t any distractions from OTT platforms or mobile games. All we could do was find...January 12, 2021
Five Reasons to Try Boxing to Improve Your Mental Health!
Boxing is everyone’s favorite workout these days, and right from models to film, stars are trying this fat-burning workout to remain,...January 11, 2021
Everything You Need To Know About Catastrophic Health Insurance
As the name suggests, catastrophic health insurance is a specific type of health coverage option which can be the last resort...January 8, 2021