Sarcopenia is the progressive loss of muscle mass and strength, accompanied by a decrease in the body\u2019s functionality. Although it was long considered a natural effect of aging, it is now known to be a disorder that can affect quality of life, increase the risk of falls and fractures, and reduce life expectancy.Find Senior Care<\/p>\n\n\n\n
It\u2019s not just about losing strength: sarcopenia is also associated with diseases such as type 2 diabetes, obesity and cardiovascular problems.<\/p>\n\n\n\n
Why Sarcopenia Develops<\/p>\n\n\n\n
The main origin is in the imbalance between the destruction<\/p>\n\n\n\n
and regeneration of muscle mass. From the age of 30 a gradual loss begins, which at 60 becomes much more evident. However, it\u2019s not just age that plays a role.<\/p>\n\n\n\n
Key factors include:<\/p>\n\n\n\n
Physiological changes due to age<\/p>\n\n\n\n
Reduction of hormones such as testosterone, estrogen and growth hormone.<\/p>\n\n\n\n
Oxidative stress and chronic inflammation.Find Treatments<\/p>\n\n\n\n
Reduced muscle recovery capacity.<\/p>\n\n\n\n
Deficiency in the absorption of proteins and nutrients.<\/p>\n\n\n\n
Lifestyle mistakes<\/p>\n\n\n\n
Lack of exercise, especially strength.<\/p>\n\n\n\n
Diet poor in proteins and essential amino acids.<\/p>\n\n\n\n
Sedentary lifestyle due to illness or injury.<\/p>\n\n\n\n
Deficiency of vitamin D, magnesium, and other micronutrients.<\/p>\n\n\n\n
Related diseases<\/p>\n\n\n\n
Type 2 diabetes, kidney failure, chronic inflammation.<\/p>\n\n\n\n
Endocrine and oncological diseases.<\/p>\n\n\n\n
Neurodegenerative processes such as Parkinson\u2019s<\/p>\n\n\n\n
Cardiovascular problems.<\/p>\n\n\n\n
Signs that sarcopenia is progressingFind Senior Care<\/p>\n\n\n\n
Difficulty climbing stairs, carrying bags, or getting up from a chair.<\/p>\n\n\n\n
Visible reduction in muscle volume in arms and legs.<\/p>\n\n\n\n
Fatigue even with light activities.<\/p>\n\n\n\n
Coordination and balance problems, with frequent falls.<\/p>\n\n\n\n
Weight loss accompanied by weakness and sagging.<\/p>\n\n\n\n
Increased body fat, hypertension, or insulin resistance.<\/p>\n\n\n\n
Screening can be done with strength tests, questionnaires, body composition analysis, and imaging studies.<\/p>\n\n\n\n
How to stop sarcopeniaFind Senior Care<\/p>\n\n\n\n
Although it cannot be completely stopped, it is possible to delay its progression with appropriate habits.<\/p>\n\n\n\n
Physical activity<\/p>\n\n\n\n
Exercise is the most effective tool:<\/p>\n\n\n\n
Strength exercises such as squats, planks, push-ups, or use of elastic bands.<\/p>\n\n\n\n
Walking, swimming, cycling, yoga or pilates.<\/p>\n\n\n\n
Climbing stairs and moving actively in daily life.<\/p>\n\n\n\n
The key is consistency:<\/p>\n\n\n\n
small daily efforts are more effective than sporadic training.<\/p>\n\n\n\n
Proper Nutrition<\/p>\n\n\n\n
Proteins: between 1.2 and 1.5 g per kilo of body weight (meat, fish, eggs, dairy, legumes, supplements).<\/p>\n\n\n\n
Calcium and vitamin D: essential for bones and muscles (fish, dairy, eggs, supplements).<\/p>\n\n\n\n
Omega-3 fatty acids: reduce inflammation and improve protein synthesis (fatty fish, flaxseed oil, walnuts).<\/p>\n\n\n\n
Sufficient energy: avoid diets that are too restrictive that accelerate muscle loss.<\/p>\n","protected":false},"excerpt":{"rendered":"
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