How to fight Sarcopenia?

Sarcopenia is the age-related loss of muscle mass and strength. It begins as early as age 30 and progresses steadily, impacting mobility and function. You can rebuild strength and overcome sarcopenia by exercising regularly and eating a muscle-supporting diet. Read on to know more about this and how to recover muscle loss.

What Is Sarcopenia?

Sarcopenia is the age-related loss of skeletal muscle mass and strength. It begins in your 30s and progresses at a rate of 3-5% loss per decade. Sarcopenia makes it difficult to perform daily tasks as we get older.

Factors That Accelerate Muscle Loss

4 factors that fasten muscle loss are:

• Lack of exercise/strength training - without strength training, muscle mass naturally atrophies

• Poor nutrition, deficient protein intake

• Illnesses like cancer or heart disease

• Inflammation due to factors like obesity

Signs of Sarcopenia

This includes

• Difficulty rising from a chair, climbing stairs, walking, or performing other daily tasks

• Muscle weakness that interferes with lifting or carrying heavy objects

• Falling or feeling unsteady on your feet

Doctors can confirm Sarcopenia through:

• DXA Scans

• Handgrip Strength Tests

• Walking Speed Measurements

• Questionnaires

How to reverse Sarcopenia?

Here are some exercises that can help reverse Sarcopenia.

• Aerobic and muscle-strengthening exercises can prevent, delay, and reverse muscle loss.

• Weight/resistance training is remarkably effective - aim for at least two weekly sessions.

• Even people in their 90s can gain significant muscle, strength, and function from exercising consistently. It's never too late!

Along with this, including following nutrients in your daily diet can help reverse the condition:

• Protein: Seniors should aim for 1-1.2 grams of protein per kg of body weight daily to maintain and build muscle. Include a protein source in your meal.

• Vitamin D: Vitamin D deficiency correlates strongly with sarcopenia. Most people need 2,000-4,000 IU per day. Test your levels and take supplements if needed. So, the intake of proper Vitamin D is also an answer to how to recover muscle loss. 

• Omega-3s: Omega-3 fatty acids reduce inflammation that interferes with building muscle from strength training. Aim for at least two 6-oz servings of fatty fish like salmon or sardines per week. Or take 1 gram combined EPA and DHA omega-3s daily.

• Creatine: Supplemental creatine boosts muscle mass and performance when combined with resistance training, even for older adults. Take 3-5 grams per day.