Sarcopenia is a muscle loss condition that affects millions of people every year. Although it can affect individuals of all ages, sarcopenia tends to be more prevalent in older adults.
Researchers are yet to identify the exact cause of the condition, but several factors have been found to contribute to the development of sarcopenia. These factors include physical inactivity and lifestyle habits such as smoking, poor nutrition, etc.
Seasons Retirement Communities is an organization that encourages regular exercise and healthy diets in older adults to prevent conditions like Sarcopenia and has articles that help outline the early symptoms ahead of time.
Many older adults aren’t aware of Sarcopenia, which may lead to them missing the signs and symptoms untreated. As such, this article will define sarcopenia, discuss its treatment procedures, and highlight other things you need to know about the condition.
What is Sarcopenia?
Sarcopenia is a medical condition that leads to the gradual loss of muscle mass and strength and can result in impaired motor function and mobility. As mentioned above, several factors contribute to sarcopenia, such as reduced physical activity, hormonal changes, and poor nutrition, to name a few.
The decrease in physical activity is believed to be the most crucial factor in the progression of Sarcopenia, as it can lead to a reduction in muscle mass and strength. But before we discuss what causes sarcopenia, it’s essential to recognize a possible condition by its symptoms.
Symptoms of Sarcopenia
The symptoms of sarcopenia may vary from person to person, but the common ones are highlighted below.
- Decrease in muscle mass
- Reduced muscle strength
- Muscle weakness
- Slow walking speed
- Fatigue
- Muscle wearing
It is worth mentioning that, as the condition progresses, older individuals may also experience mobility issues and an increased risk of falls.
What Causes Sarcopenia?
We’ve answered the big question of what is sarcopenia, but it’s also essential to know its causes as well. Throughout our lifetimes, our physical activity levels may decrease for various reasons; this reduced physical activity is one of the most significant risk factors of sarcopenia, as it tends to aggravate the symptoms.
Hormonal changes can also contribute to the development of sarcopenia. Our hormones, such as testosterone, estrogen, and growth hormone, decrease as we age. Considering these hormones promote muscle growth and strength, a decline in their levels will result in muscle strength and mass.
Nutrition is also a factor in the development of sarcopenia. As we age, our bodies become less efficient at absorbing and utilizing nutrients. Ultimately, this leads to less nutrition and replenishment of muscle mass in the long run.
The physical changes that occur as we grow older primarily contribute to sarcopenia. For example, our bodies manufacture fewer proteins required for muscular growth. Hence, muscle cells are bound to shrink as a result.
Diagnosis of Sarcopenia
Sarcopenia is typically diagnosed using a combination of physical exams, laboratory tests, and imaging tests. During a physical exam, your doctor will assess your muscle strength and range of motion. Laboratory tests, such as blood and urine tests, can also evaluate muscle strength and hormone levels. Imaging tests like x-rays and MRIs can assess muscle mass and structure.
Can Sarcopenia be treated?
With the proper regimen, sarcopenia is a reversible muscle condition. Here are some treatments for the condition:
Physical activities and exercises
An essential treatment for sarcopenia is engaging in physical activities. These activities can include aerobic exercises, strength training, and balance exercises.
Aerobic exercises can help increase muscle endurance, while strength training can help build muscle mass and strength. Balance exercises can help improve your older one’s balance, reducing their risk of falls.
Healthy Diets
Sarcopenia can also be treated with a healthy, balanced diet. Healthy meals will ensure the body receives the necessary nutrients to maintain muscle mass and strength. Lean proteins, fruits, vegetables, and healthy fats should be included in your older one’s diet. Supplements like protein powder and creatine can also help increase muscle strength.
Hormone replacement therapy
In women whose hormone levels drop with menopause, hormone replacement therapy (HRT) can increase lean body mass, reduce belly fat, and prevent bone loss. The use of HRT is controversial due to the higher risk of some illnesses. But the treatment’s potential benefit is believed to outweigh the risks, hence its continued use.
Prevention of Sarcopenia
Aside from knowing what sarcopenia is, it is also crucial to learn its several preventive measures. Interestingly, some of the treatment procedures for Sarcopenia can also serve as preventive measures against the condition.
The best way to prevent sarcopenia is to maintain a healthy lifestyle. This includes regular physical activity, healthy eating, and adequate rest. Participating in strength training at least twice a week is also essential to help maintain muscle mass and strength.
Individuals at risk of developing sarcopenia should speak to a qualified doctor about the best ways to prevent the condition. They can help you create an individualized plan that includes physical activity, nutrition, and, potentially, supplements.
Nutrition and exercise for preventing Sarcopenia
Nutrition is an integral part of treating and preventing Sarcopenia. Since medical experts define Sarcopenia as a muscle loss condition, a body-building diet containing lean proteins, fruits, vegetables, and healthy fats can prevent the condition by maintaining muscle mass. Supplements like creatine and protein powder can also help increase muscle mass and strength.
Exercise is also an important part of treating and preventing Sarcopenia. Including aerobic and strength training in exercise routine is essential. Aerobic exercises like walking and running can help increase muscle endurance, while strength training can help build muscle mass and strength.
Sarcopenia in older persons
Sarcopenia is especially common in older adults, as our parents or grandparents tend to engage in fewer physical activities with age.
It is essential for older adults to receive regular health check-ups and to participate frequently in physical activities. A healthy diet with lean proteins, fruits, vegetables, and fats can also help maintain muscle mass and strength.
Conclusion
Our sarcopenia definition outlines a condition that causes muscle strength and mass decline. While the exact cause of sarcopenia is unknown, it is believed that a combination of less activity, hormonal changes, and poor nutrition could impact muscle health and increase the chance of developing this condition.
Older persons at risk of sarcopenia should consult their doctor about the best ways to prevent or treat the condition. Speaking to a health professional will help individuals create an individualized plan, including physical activity, nutrition, and, potentially, supplements.