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Unveiling the silent threat of sarcopenia: Age-related muscle loss

Elderly man showing loss of muscle mass, a sign of sarcopenia.

Unveiling the silent threat of sarcopenia: Age-related muscle loss

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What is Sarcopenia?

Sarcopenia is a condition characterised by the progressive loss of muscle mass, strength and function that occurs with aging. While some degree of muscle loss is a natural part of the aging process, sarcopenia represents an accelerated and significant decline in muscle mass and function.

Various factors can accelerate its onset, including:1,2

Physical Inactivity
Lack of regular physical activity, particularly resistance or strength training exercises, can contribute to muscle atrophy and the onset of sarcopenia.
Poor Nutrition
Inadequate protein intake and poor nutrition can hinder the body’s ability to maintain and repair muscle tissue.
Hormonal Changes
Changes in hormonal levels, such as a decline in testosterone and growth hormone, can play a part in the development of sarcopenia.
Chronic Illnesses
Certain chronic conditions and diseases, such as diabetes, chronic obstructive pulmonary disease (COPD) and inflammatory disorders, can accelerate muscle loss.

The consequences of sarcopenia are not limited to muscle-related issues. It can lead to decreased physical performance, increased risk of falls and fractures, impaired mobility, and a decline in overall quality of life. Additionally, sarcopenia has metabolic implications, contributing to insulin resistance and an increased risk of chronic diseases.

Some preventive measures and interventions include:3

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Resistance Training and Exercise

Engage in regular strength or resistance training exercises. This includes lifting weights, using resistance bands or doing bodyweight exercises. Aim for at least two to three sessions per week.

Protein-rich Diet

Ensure an adequate intake of protein from sources like lean meat, poultry, fish, dairy products, eggs, legumes and plant-based protein sources.

Balanced Nutrition

Consume a well-balanced diet rich in vitamins and minerals, especially vitamin D and calcium, which are essential for bone health and muscle function.

Ensure that you are consuming enough calories to meet your body’s energy needs. Chronic calorie deficits can contribute to muscle loss.

Hydration

Stay well-hydrated, as water is crucial for overall bodily functions, including muscle health.

Flexibility and Mobility Exercises

Include flexibility exercise such as regular stretching to maintain joint mobility and prevent stiffness.

Lifestyle Choices

Limit prolonged periods of sitting and sedentary behaviour. Incorporate physical activity into your daily routine, even if it’s just walking or standing breaks. If you smoke, consider quitting as smoking has been associated with increased muscle loss and decreased muscle strength.

All images are for illustration purposes only (Photos: iStock).

If you have concerns about sarcopenia or are considering significant lifestyle changes, consult with healthcare professionals, including a registered dietitian, physiotherapist or fitness trainer, for personalised advice.

Remember, consistency is key. The earlier you start implementing these preventive measures, the more effectively you can slow down the progression of sarcopenia and maintain muscle heath as you age.

We hope you found this article informative. Healthful For You welcomes contributions from healthcare professionals, patients, and community members. If you have a story, research, or a perspective that can enrich our dialogue, please get in touch with us at [email protected].

References

  1. Sarcopenia. National Library of Medicine. Available at: https://www.ncbi.nlm.nih.gov/books/NBK560813/#:~:text=Sarcopenia%20is%20a%20musculoskeletal%20disease,system%20or%20impair%20physical%20activity.
  2. Sarcopenia. Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/diseases/23167-sarcopenia.
  3. Combating Sarcopenia – An Increasing Public Health Problem. SingHealth. Available at: https://www.singhealth.com.sg/news/defining-med/combating-sarcopenia.

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