From the moment you are born to around the age of 30, your muscles grow and get stronger. But, from this moment on, the body begins to lose muscle mass and function . The cause is sarcopenia, which causes physically inactive people to lose between 3% and 5% of their muscle mass every decade after the age of 30 . In this article we explain what sarcopenia is and how you can avoid it.
What is sarcopenia?
Not many people know what sarcopenia is, although its effects are suffered by a large number of the population. Sarcopenia is a disease associated with the aging process characterized by loss of muscle mass and strength . This, in turn, affects balance, gait, and general ability to perform tasks of daily living that require a little effort.
Sarcopenia occurs most rapidly around the age of 75 . But it can also accelerate after 65 or as late as 80: the greater or lesser probability of appearance will have to do with the specific physical state of each person. But, in any case, it is always a risk factor for frailty and the probability of falls and fractures in older adults. There is no specific test or level of muscle mass that can diagnose sarcopenia , but any loss of muscle mass is important because it decreases strength and mobility.
Symptoms and causes of sarcopenia
Sarcopenia, most commonly seen in inactive people, also affects those who remain physically active throughout their lives . This indicates that although a sedentary lifestyle contributes to this disease, but it is not the only relevant factor for its appearance.
As we age, hormone levels change, protein requirements alter, motor neurons die.
and we tend to become more sedentary. When sarcopenia is combined with other diseases associated with aging, its effects can be even more pronounced .
Loss of muscle mass and strength is a significant risk factor for disability in the aging population. When patients suffer from both sarcopenia and osteoporosis, the risk of falls and fractures is higher . Therefore, treating sarcopenia in turn will help lessen its burden on coexisting diseases.
Fight sarcopenia
Scientists have long believed that muscle loss and other signs associated with aging are an inevitable process . However, researchers are looking for ways we can slow down the aging process, specifically in relation to the loss of muscle mass and strength.
How to avoid it after 30
Once we know what sarcopenia is, we are interested in finding out how to combat it. The main treatment for sarcopenia is exercise, specifically resistance training or strength training . These activities increase muscle strength and endurance using weights or resistance bands.
Resistance training can also improve the functioning of the neuromuscular system (hormones) and the ability to convert protein into energy in as little as two weeks. The proper number, intensity, and frequency of resistance exercises is important to get the most benefit with the least risk of injury. You will need to work with an experienced physical therapist or trainer to develop an exercise plan.
Other treatments
On the other hand, although medications are not the preferred treatment for sarcopenia, some are being studied that may work , including:
- Urocortin. This protein can prevent muscle atrophy that can occur when you are in a cast or taking certain medications. Its use for building muscle mass in humans has not been studied and is not recommended.
- Testosterone Supplements
- Growth hormone supplements
- Medicines for the treatment of metabolic syndrome (including insulin resistance, obesity and hypertension)
