Sarcopenia can notably influence your quality of life and lead to problems in carrying out daily activities. This may as well increase your risk of falls, fractures, and hospitalizations.
Rajashree Gadgil the founder of TRUWELLTH, the most reputed Nutrition Center in Mumbai firmly believes that Nutrition can be modern days’ most effective and safe therapy to treat Sarcopenia.
Sarcopenia Definition
Sarcopenia is the loss of muscle mass particularly related to aging. Losing some muscle mass as you age is normal. However, sarcopenia details acute muscle loss that drift from the norm. Sarcopenia influences your gait, balance, and general potential to perform daily tasks. Sarcopenia is a situation marked by loss of skeletal muscle mass and activity.
Although it is basically a disease of the elderly, its progression may be associated with conditions that are not specifically seen in older persons. Sarcopenia is a syndrome identified by continuing and generalized loss of skeletal muscle mass and strength and it is sternly correlated with poor quality of life and death. Warning factors for sarcopenia include age, gender and level of physical activity.
Sarcopenia Causes
A general cause of sarcopenia is decreased physical activity all through the day. Though not always however, some people with active lifestyles may also be spotted with sarcopenia. This implies that there could be other reasons for the disease.
Rajashree Gadgil, a respected Nutritionist in Mumbai, mentions that other causes of sarcopenia could include:
- Cutback in the nerve cells that send signals from your brain to tell your muscles to move
- Lowering of your hormone levels
- A drop in your body’s ability to transform protein into energy
- Not consuming enough calories and protein daily to maintain your muscle mass
Identifying early indications can help manage the condition and slow its progression. Let’s discuss the symptoms of Sarcopenia.
Sarcopenia Symptoms Include:
- Muscle weakness
- Loss of stamina
- Difficulty performing daily activities
- Walking slowly
- Trouble climbing stairs
- Poor balance and falls
- Decrease in muscle size
- Impaired motor function
- Difficulty in carrying and lifting heavy items
- Increase in falls
What are 4 symptoms of Sarcopenia?
Understanding the 4 basic symptoms of sarcopenia:
- Loss of muscle mass
- Weakness
- Loss of motor coordination
- Loss of walking and standing ability
Sarcopenia Diagnosis
- Sarcopenia can be diagnosed using the following methods:
- Symptoms reported by the individual
- The sit-stand test or Hand grip to assess muscle strength
- Bioelectrical impedance assessment (BIA): BIA relies on low-level electrical signals to analyze body composition and measure muscle mass.
- A walking speed test and Dual-energy X-ray absorptiometry (DXA)
- Dual-energy X-ray absorptiometry (DEXA): This type of X-ray imaging serves as the gold standard for diagnosis. DEXA measures fat content, muscle and bone density, and muscle mass.
- The five-item SARC-F patient questionnaire and evaluating gait speed
Sarcopenia Treatment
There are no accepted medications available for the treatment of Sarcopenia. Fundamentally, the treatment approach for Sarcopenia involves lifestyle changes.
Physical Activity
Exercising everyday can be helpful for muscle strength and mass for older people. Performing power training, including weight lifting and resistance training, two or three times a week can notably improve muscle strength and function. Prior to starting any exercise routine, you should discuss with your healthcare provider to find out the frequency and severity of exercise most fitting for you.
Dietary Patterns
Healthcare experts suggest that consuming 20-35 grams of protein per meal to support muscle protein synthesis and reverse age-related loss of muscle mass and strength.
It may also be suggested that you take one or more supplements to control Sarcopenia. This is due to poor nutritional status can also cause loss of muscle.
Supplements that might help with Sarcopenia include:
- Vitamin D
- Vitamin B
- Vitamin C
- Selenium
- Calcium
- Magnesium
Basic Lifestyle
- Having a well-balanced diet with high-quality proteins
- Consuming 1.6-1.8 grams of protein per kilogram of body weight per day
- Practicing resistance exercises at least twice a week
- Reducing sedentary time
Some other treatments that are under consideration include:
- Growth hormone supplements
- Hydroxy methyl butyrate
- Vitamin D
- Testosterone supplements
- Angiotensin-converting enzyme inhibitors
- Medications for the treatment of metabolic syndromes
Sarcopenia Diet
As suggested by a reputed personalized nutritionist:
- Nosh on high-quality protein, such as lean chicken, salmon, Greek yogurt, skim milk, cooked beans, and protein powders
- Get 30 grams of protein per meal
- Eat omega-3 fats
- Check your vitamin D levels
- Do some resistance training
- Get your heart pumping too
Supplements such as omega-3 and creatine may also help fight Sarcopenia
Sarcopenia Prevention
To prevent Sarcopenia, consider the following strategies:
- Regular exercise, including strength training, is vital.
- A balanced diet rich in protein helps maintain muscle mass.
- Early detection and proactive management are important for the overall well-being of older adults.
- Supplements like creatine, vitamin D, and whey protein may be useful.
- Resistance training, aerobic exercise, and balance training can prevent and reverse muscle loss.
- Lifestyle modifications like exercise and diet, are essential for prevention and treatment.
Sarcopenia Treatment Drugs
No medications have been approved by the FDA to treat Sarcopenia. The treatment approach for Sarcopenia primarily involves lifestyle changes. Resistance exercise programmes along with nutritional interventions show result. Some beneficial treatments include testosterone and growth hormones, vitamin D, creatine, and whey protein. New drugs are under development, like myostatin inhibitors.
Role of Personalized Nutritionist in Treating Sarcopenia
The continuance of skeletal muscle mass depends on a balance of anabolic (protein synthesis) and catabolic (protein degradation) procedures. Aging disrupts the homeostasis of skeletal muscle, striking this balance and leading to overall loss, occurring besides changes in muscle composition. Age-related changes in muscle mass are remarkable, with estimates of an average loss of around 3%–8% per decade from mid-adulthood, rising post the age of 60 yrs. Fall of muscle function faster. For example, longitudinal studies of older adults (aged ∼75 y) display annual loss of muscle strength of 2.5%–3% among females and 3%–4% among males.
There are now accord standards for the diagnosis of Sarcopenia; it is recognized to develop both profoundly and steadily and can be categorized as primary (age-related) or secondary (exacerbated by other factors such as hospitalization and illness). While the fundamental mechanisms are not completely recognized, variations in habitual diets and nutritional status have indications for a number of recognized multifactorial causes of Sarcopenia, like inflammation and oxidative impairment, beside other potential mechanisms that include effects on muscle protein synthesis and fat infiltration.
Low muscle mass is a common characteristic of malnutrition. Falling food consumption leads to energy deficiency that results in losses of muscle mass as well as body weight.
Mrs. Gadgil a Nutritionist in Thane and establisher of the most known Nutrition Center in Thane mentions that Sarcopenia may exist independent of aging. Advanced organ dysfunction (liver, heart, lung, kidney), chronic inflammation, endocrine disorder (diabetes mellitus), and malignancy can contribute to the development and boosting of Sarcopenia. As a certified nutritionist, she has been promoting and encouraging healthy living through healthy eating habits.
Wrapping up
Sarcopenia is an age-related condition hence it’s difficult to determine whether it has any effect on life expectancy. Nevertheless, it’s clear that the condition has an impact on your quality of life. This can be considerably improved by an effective exercise plan and proper nutrition.
People who carry out a sedentary lifestyle following the diagnosis of Sarcopenia may have higher and faster muscle mass loss. If ignored and measures aren’t taken to slow the progression of the condition, people with Sarcopenia can often be left bedridden.