Slow down signs of aging, know more about sarcopenia

MANILA, Philippines – Most people believe that muscle loss and other signs associated with aging are part of an inevitable process. Luckily, recent researches showed that although signs of aging are inevitable, it can be slowed down, specifically the loss of muscle mass and strength.

Sarcopenia is the gradual and progressive loss of muscle mass, strength and functionality, usually seen in people aged 60 and above.

It’s estimated that sarcopenia affects 30 percent of people over the age of 60 and more than 50 percent of those over the age of 80.

In a seminar lead by Enervon Prime, Dr. Cheridine Oro-Josef, chair of the Geriatrics Committee of the Philippine Academy of Family Physicians (PAFP) said, “Maintaining health as we age is an important concern for all adults. In healthy young adults, 30 percent of body weight is muscle, and 20 percent is adipose tissue or fat. As early as the age of 40, and by the age of 60, our body would have lost 20 percent of its total muscle mass. By age 75, our body would have only 15 percent muscle and adipose tissue or fat is 40 percent, which can hinder adults from doing daily tasks.”

Because of the sagging and wrinkled skin, trembling extremities, loss of coordination and a stooped posture, they are unable to do activities that they usually enjoy such as dancing, playing sports, traveling or pursuing a new interest.

Factors contributing to sarcopenia
Although it is commonly seen in inactive people, it also affects those who remain physically active throughout their lives. This just means that a healthy lifestyle does not guarantee immunity from the disease. Here are other factors related to sarcopenia.

1. Age-related reduction in nerve cells responsible for sending signals from the brain to the muscles to initiate movement
2. A decrease in the concentrations of some hormones, including growth hormone, testosterone, and insulin-like growth factor
3. A decrease in the body's ability to synthesize protein
4. Inadequate intake of calories and/or protein to sustain muscle mass

Reducing the risk of sarcopenia

1. People who are obese and also have sarcopenia seem to have worse outcomes than those who aren’t obese. With that, exercise involving resistance training or strength training is believed to reduce the risk of sarcopenia. These exercises increase muscle strength and endurance with weights or resistance bands.
2. The most practical means of promoting skeletal muscle protein anabolism for the majority of older adults is to include a moderate serving of protein of high biological value during each meal.
3. Vitamin D deficiency is the most prevalent nutritional deficiency for older adults regardless of race or ethnicity. High nutritional intake of vitamin D may help reduce the risk of sarcopenia and improve muscle health.

We all want what’s best for our loved ones. By learning more about sarcopenia,  we could make life productive and  meaningful for them as they age.