Understanding Sarcopenia: How to Prevent Muscle Loss as We Age

Blogs26 Sep 2024

Our muscles grow big and strong till the age of 30, keeping us active, fit and strong to take on the world and all of its arduous tasks. But post-30, our bodies begin to lose muscle mass and function naturally. This can hamper how we do everyday tasks and maintain an active lifestyle.

In this article, we’ll discuss muscle loss with age or sarcopenia, its causes and how to delay or prevent it.

What is Sarcopenia?

Sarcopenia is derived from the Greek words "sarx" meaning flesh and "penia" meaning loss. The meaning of Sarcopenia is the progressive loss of muscle mass, strength, and function that begins in your 40s. Sarcopenia commonly affects older adults, causing them issues while performing daily tasks, evidently lowering strength, and making them more prone to falls leading to a possible loss of independence.

Causes of Sarcopenia in the Elderly

Several factors contribute to muscle loss with age such as

• Decline in physical activity
• Reduction in calorie and protein intake in older adults
• A decrease in the production of hormones related to muscle mass such as oestrogen, testosterone
• Inflammation caused by bacteria, viruses, trauma and more
• Chronic diseases
• Obesity
• A reduced ability to convert protein into energy
• A dip in the number of nerve cells that send messages from the brain to the muscles to move

Symptoms and Diagnosis

The main symptoms of sarcopenia in older adults are a noticeable decline in muscle mass, muscle atrophy, reduced strength, and impaired physical function. Those who suffer from sarcopenia might experience difficulty in lifting heavy objects or climbing stairs. In some cases, sarcopenia in the elderly can lead to an increased risk of falls, fractures, and decreased mobility.

Diagnosing sarcopenia typically involves a comprehensive assessment of an individual's medical history, physical examination, and muscle strength tests. Your healthcare provider may prescribe a series of muscle strength tests such as hand grip tests, chair stand tests, walking speed tests and more. If you feel like you might be facing muscle loss and ageing, make sure to pay close attention to how you walk (and if you need assistance), standing up from a chair, climbing stairs and your falls.

Additionally, two main imaging tests can be done to diagnose sarcopenia in the elderly.

1. Dual Energy X-ray Absorptiometry (DEXA)

- To measure muscle mass, fat mass, bone density.

2. Bioelectrical impedance analysis (BIA)

- To measure your body fat in relation to the lean body mass

How to Delay or Manage Muscle Loss with Age and Manage Sarcopenia

The good news is that it is possible to prevent sarcopenia, allowing you to keep your independence and enjoy an active and beautiful life as you age. Here are some key strategies on how to prevent muscle loss and promote healthy ageing:

Engage in regular physical activity

Prioritise aerobic exercises, and strength training, for at least 150 minutes per week to keep your overall muscle function and strength high. Some activities you can try are walking, brisk walking, cycling, swimming, dumbbell workouts, yoga etc.

Prioritise protein intake

Since one of the reasons for sarcopenia is a decrease in protein intake, it’s important to add more protein to your diet. Protein is a key factor in building muscle and keeping them strong. So look to include lean meats, poultry, fish, dairy products, nuts, legumes etc. in your diet.

Ensure proper nutrition

Along with protein, it’s essential to have a balanced diet filled with vitamins and minerals that support muscle health. Focus on including various fruits, vegetables, whole grains, and healthy fats in your meals.

Consult a healthcare professional

If you are concerned about sarcopenia or are experiencing symptoms, consult a healthcare professional for proper guidance. They can assess your physical health, check your symptoms and give you accurate recommendations such as exercises or diet changes and monitor your health too.

Conclusion

Sarcopenia is a natural part of the ageing process, but understanding its causes and symptoms can help you take proactive steps to prevent muscle loss as you age. By incorporating regular physical activity, prioritising proper nutrition, and consulting with healthcare professionals, you can maintain your muscle mass, strength, and function, ensuring a high quality of life throughout the years.

Just like ageing is a natural part of life, sarcopenia is a natural part of ageing. Post 30s, our bodies begin to lose muscle mass and this can translate into lower mobility, muscle strength etc in your 50s and 60s. But, that doesn’t mean that there’s nothing to be done about it!

You can still embrace an active and fit lifestyle by taking proactive steps to prevent or delay sarcopenia in older adults. Exercising regularly, increasing your protein intake, having a balanced diet and meeting with healthcare professionals to understand your body and make changes are a few ways in which you can keep your muscle health in check and have a strong and healthy life.

At RightShift , we believe that knowledge is power, and we are committed to supporting you on your journey towards healthy ageing . By understanding the importance of preventing muscle loss and implementing effective strategies, you can take control of your health and embrace a fulfilling, active lifestyle.