Here’s a clear guide on sarcopenia, why it happens, and how to correct it:
What Is Sarcopenia?
- Sarcopenia is the age-related loss of muscle mass, strength, and function.
- It usually begins after age 50 and progresses faster after 60.
- Consequences include weakness, poor balance, slower movement, and higher risk of falls.
Why We Lose Muscle
1. Hormonal Changes
- Decrease in testosterone, estrogen, and growth hormone reduces muscle repair and growth.
2. Reduced Physical Activity
- Less daily movement or exercise leads to muscle wasting.
3. Poor Nutrition
- Insufficient protein, vitamin D, and essential nutrients limits muscle maintenance.
4. Chronic Inflammation
- Low-grade inflammation from aging or disease accelerates muscle breakdown.
5. Neurological Factors
- Aging nerves send weaker signals to muscles, reducing strength and coordination.
How to Correct or Prevent Sarcopenia
1. Strength Training
- Resistance exercises like weightlifting, resistance bands, or bodyweight exercises 2–3 times per week stimulate muscle growth.
2. Adequate Protein Intake
- Include lean meats, fish, eggs, dairy, legumes, and nuts.
- Aim for 1–1.2 g protein per kg of body weight daily for older adults.
3. Vitamin D and Calcium
- Supports bone and muscle health. Sun exposure or supplements can help.
4. Omega-3 Fatty Acids
- Found in fatty fish or flaxseed, omega-3s may reduce inflammation and support muscle function.
5. Balance and Mobility Exercises
- Yoga, Tai Chi, or simple balance drills improve coordination and reduce fall risk.
6. Stay Active
- Regular walking and daily movement help maintain muscle tone.
💡 Key Takeaway:
The most effective strategy is combining resistance training with sufficient protein intake. Add vitamins, omega-3s, and regular activity to maximize results and slow or reverse sarcopenia.
I can also make a visual chart showing causes of sarcopenia and practical solutions, making it easy to understand at a glance.
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