It’s estimated that around 5–13% of elderly people aged 60–70 years are affected by sarcopenia.
Sarcopenia is such a common age-related health problem, but it doesn’t get nearly as much attention as heart disease, osteoporosis, or other issues.
If you want to lead an active life as a senior, you need to know who is most at risk for sarcopenia and what you can do about sarcopenia prevention.
Keep reading to understand the basics of the health problem and how you can keep your body strong so you can lessen its effects.
What is Sarcopenia?
From the time you are born to around the time you reach the age of 30, your muscles are constantly growing larger and stronger. Once you get to your 30s, you gradually start to lose muscle mass and function.
It’s estimated that physically inaction people can lose as much as 3%-5% of the muscle mass each decade after they turn 30.
Sarcopenia is the gradual loss of muscle tissue that naturally occurs as part of the aging process. Any loss of muscle should be addressed since it can lessen your mobility and physical strength.
Most people can reach the age of 75 before they start to notice the effects of sarcopenia. However, in some cases, it has been known to affect adults that are as young as 65.
Who is at Risk for Sarcopenia?
Now that you know about the dangers of sarcopenia, you may be concerned about whether you or a loved one is at risk for developing it.
Advanced age is far from the only factor people should think about when they’re determining their risk for sarcopenia. Sarcopenia may be a natural result of aging, but some people are at a higher risk of having a more intense and noticeable decrease in muscle mass.
If you’re concerned about developing sarcopenia as you age, make sure you take note of these common risk factors.
People with Low-Activity Lifestyles
The old saying “use it or lose it” is very relevant when you’re talking about the risk of developing sarcopenia. If you don’t regularly exercise or live a very sedentary lifestyle, it’s possible that your muscles may deteriorate faster.
Muscles need a lot of activity to stay strong and keep their current mass and strength. The less you use your muscles, the more they atrophy and become less effective.
People with Chronic Conditions
If you have asthma, diabetes, or a different chronic condition, you could be at a higher risk than others to develop sarcopenia early or to have a more serve case of the problem.
Your chronic conditions don’t necessarily cause sarcopenia to form, but the lifestyle you live because of the chronic conditions you have could be the true problem.
If you suffer from certain conditions you may lead a less active lifestyle. Side effects from your medications may make it more difficult for you to find the energy to work out or move around.
People with Poor Diets
Not getting enough vitamins and nutrients can cause a variety of health problems, and muscle wasting can be an unfortunate effect of nutritional deficiencies.
If your diet lacks adequate amounts of lean proteins, you could experience muscle loss at a higher pace. Your body needs protein to build and maintain your muscles. Without it, you’ll notice that you feel weaker.
It’s also important to note that acid-producing foods like cereal grains and fatty meat can cause problems. This is why it’s important to eat plenty of fruits and vegetables to get the right balance and get enough vitamins and minerals.
People with a Family History of Sarcopenia
Sarcopenia can be a natural part of life, but some scientists are researching if our genes could affect how quickly or slowly we lose muscle mass as we age.
Some researchers believe that there is a link between genetics and the severity of sarcopenia. It may have something to do with the way our genes tie into the aging process.
Sarcopenia Prevention: 2 Important Tips to Follow
Are you concerned about developing sarcopenia? You aren’t alone, and luckily, there are plenty of things you can do to lessen its effects and slow down the muscle aging process.
If you want to try to prevent the most severe effects of sarcopenia, make sure you remember to keep these tips in mind.
One of the best things you can do to lessen the effects of sarcopenia is to stay active. Exercise with a focus on strength and resistance training can be very effective in preventing sarcopenia.
Resistance training can have very positive effects on the neuromuscular system, protein synthesis, and hormone balance. Aerobic exercise can also be helpful in fighting sarcopenia.
You’re never too old to build and maintain possible. It’s possible for seniors to continue to rebuild muscle strength even at an advanced age.
Essentially, any way you can get active and get a little exercise can help reduce your risk.
We mentioned earlier that eating acid-rich foods or having a poor diet can make the effects of sarcopenia worse. If you really want to fight future muscle loss, start with what’s on your plate.
Try your best to eat a healthy and well-balanced diet. Avoid alcohol and make sure that you get plenty of water.
If you’re concerned about whether or not you’re getting enough vitamins and nutrients, consider taking supplements. There are certain supplements that have a special mix of ingredients that can help promote muscle health.
Stay Strong, Stay Fit
Sarcopenia prevention may be one of the simplest and most important things you can do as you age. If you dedicate yourself to eating right and staying active, you’ll be able to prevent some of the worst problems associated with sarcopenia.
Do you want to learn more about sarcopenia and the best way to stay fit and healthy as you age?
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