Understanding Sarcopenia: Losing muscle and preventing an aging body.
- Vitality Fitness and Rehab
- Oct 24, 2023
- 3 min read
What is Sarcopenia?
Sarcopenia is a condition characterised by the progressive decline of muscle mass, strength, and function. It typically occurs with ageing and can lead to a lower quality of life, as well as disability. Sarcopenia can result from various interrelated factors, including hormonal changes, reduced physical activity, insufficient nutrition, chronic inflammation, and impaired muscle regeneration.
The impact of Sarcopenia:
The repercussions of sarcopenia go well beyond just muscle loss. Decreased muscle mass and strength can result in functional limitations, reduced mobility, an elevated risk of falls and fractures, and a decline in overall independence. Sarcopenia is further associated with a range of comorbidities, including obesity, osteoporosis, diabetes, cardiovascular disease, and a compromised immune system. In addition, sarcopenia can have a detrimental impact on metabolism, making weight management more difficult.
Causes and Risk Factors
Sarcopenia is influenced by a combination of genetic and environmental factors, with aging and a lack of resistance training being the primary risk factors.Studies have shown that without resistance training, individuals can lose up to 8% of muscle mass per decade after the age of 30. Other factors contributing to sarcopenia include inadequate protein intake, hormonal changes (such as decreased testosterone), chronic illnesses, and certain medications. Furthermore, inflammation and oxidative stress play significant roles in the development and progression of sarcopenia.
Prevention and Management Strategies for losing muscle whilst aging
Prevention is better than cure, and therefore, the following preventive measures may help to alleviate the symptoms caused by sarcopenia:
Regular Exercise: Participating in resistance training and aerobic exercises can noticeably decelerate muscle loss, bolster strength, and enhance overall physical function. Research has demonstrated that resistance training offers comprehensive benefits in terms of strength, stability, power, coordination, cardiovascular fitness, and resilience, while also lowering the risk of falls, blood pressure, and stress. It is worth highlighting that the presence of a skilled trainer is crucial to ensure proper execution of each movement and exercise in order to maximise benefits and avoid potential harm.
In a 2004 study published in The Journals of Gerontology: Series A, a group of older adults participated in a 6 week resistance training programme and the researchers measured their thigh strength which is especially important for balance and preventing falls. The results showed:
Significant increase of the amount of weight subjects could lift one time (strength) and in the speed at which muscles could generate force (power) in just one week!
The older adults also increased their strength by 36% and power by 49% after the 6 weeks.
Nutrition: Maintaining muscle mass and preventing sarcopenia requires a diet rich in high-quality protein, along with sufficient caloric intake and essential nutrients.
Hormonal Therapy: In cases where hormonal imbalances are associated with sarcopenia, hormone replacement therapy, under medical supervision, may be considered as a treatment option.
Vitamin D and Calcium: Sufficient levels of vitamin D and calcium intake are vital for enhancing bone health and decreasing the risk of fractures.
Fall Prevention: Incorporating strategies to prevent falls (such as removing hazards at home, enhancing lighting, and engaging in balance exercises) can significantly lower the risk of fractures and injuries. Experiencing a fall and incurring an injury can impede exercise and result in muscle atrophy, underscoring the significance of fall prevention. Remember, prevention is better than cure.
It is always advisable to seek advice from your doctor before implementing any management strategies.
The Role of the Healthcare Professional:
Early detection and intervention are crucial for effectively managing sarcopenia. Healthcare professionals can play a pivotal role by providing individualised assessments, prescribing appropriate exercise programmes, offering nutritional guidance, and monitoring the progression of sarcopenia. Collaboration between physicians, physical therapists, personal trainers, dietitians, and other specialists is essential for comprehensive care.
Summary
Sarcopenia is a common condition among older adults, which can have a substantial impact on their physical health and overall well-being. By gaining an understanding of the underlying causes and implementing preventive measures such as regular exercise, a balanced diet, and appropriate medical interventions, it becomes possible to minimise the effects of sarcopenia. This can help individuals maintain a higher quality of life, allowing them to remain independent and physically strong for as long as possible.
Live, move and feel better, for longer.
You are able to find videos on Sarcopenia and some exercises for maintaining a healthy strong body on our social media channel here: Facebook , Instagram
If you have any further questions, please email us at enquiries@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.
