Muscle loss or otherwise called sarcopenia is common in almost 10% of people over 50. It can destroy the quality of life and decrease the life expectancy, but you can do several things to prevent yourself as well as reverse this condition.
Muscle loss can be caused by aging. Exercising regularly as well as having a healthy diet can help you have a better life.
What Is Sarcopenia?
Sarcopenia’s literal meaning is “lack of flesh.” Experts mostly associate it with muscle degeneration. When an adult has it, they lose about 3% of their muscle strength every year.
Sarcopenia mostly appears when the signals for muscle cell growth and signals for teardown are imbalanced. The processes which are connected with teardown are called “anabolism” and the ones connected with cell growth are called “catabolism.” With age, almost everyone can experience muscle loss.
Four Factors Accelerate Muscle Loss
1. Immobility, Including a Sedentary Lifestyle
Sarcopenia is mostly caused by the disuse of muscle. It leads to weakness and accelerated muscle loss. This is also the cause why bed rest and immobilization and bed rest after an injury or an illness increase the loss of muscle mass.
Another thing that can decrease the muscle mass and strength are 2 to 3 weeks of reduced walking.
2. Unbalanced Diet
Decreased muscle mass as well as weight loss can be caused by a diet which is low in proteins or calories. People who are older often have problems with their gums and teeth, so they intake this kind of a diet. Try to eat at least 25 or 30 grams of protein during every meal.
When you’re injured or ill, the inflammation leads your body towards tearing and then rebuilds the damaged cells. Another thing that can lead to imbalance is chronic stress.
4. Severe Stress
One group of people who are very likely to develop sarcopenia are the ones who suffer from chronic liver disease. Their body is stressed and they have a decreased level of activity.
Exercise Can Reverse Sarcopenia
You must keep your muscles active! That’s the only way to fight off sarcopenia. There are some exercises that are more useful than others.
1. Resistance Training
Some exercises that are very good against sarcopenia include resistance training: weightlifting, moving one part of your body against gravity as well as pulling against resistance bands.
The tension put on your muscles will boost your strength. These exercises can also help your growth-promoting hormones.
2. Fitness Training
Endurance training as well as aerobic exercise and flexibility can also be very helpful. They can help you reverse muscle loss.
Walking is another thing that can help you significantly. Try to walk at least 30 minutes every day.
Four Nutrients That Fight Sarcopenia
If you intake at least 35 grams of protein with every meal, your muscle growth will be increased significantly.
2. Vitamin D
The supplements with this vitamin can help you strengthen your muscles and increase the growth of your muscles.
3. Omega-3 fats
If you combine resistance training with a 2-gram fish oil supplement every day, you’ll have more strength and improve the condition of your muscles.
If you take creatine combined with exercising, you’ll improve the condition of your muscles and have more energy.